Power and Olympic Lifting Program
"My week has started with my first PR in two years and a happy dance...a snatch PR to make it even more amazing! I've been super consistent for two months and now it's paying off. Thank you @ryankbauer (Home Bodyz Fitness) for the programming and constant encouragement, even on days where I miss lifts at 60%! I can't thank you enough!"
-Sierra, successful program participant
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**SEE SAMPLE PROGRAMMING AT BOTTOM**
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This program by Home Bodyz Fitness is a highly-technical, highly advanced power and Olympic lifting program designed to increase your major lifts through a detailed programming structure focused around volume, functional accessory work, skills and drills. You will guided through a 10-week program that exposes the athlete to various weightlifting complexes in the snatch and clean and jerk, and it strategically incorporates heavy squats, deadlifts, and bench press to improve overall strength.
Participants in the program should possess a thorough knowledge of Olympic lifting, power lifting, proper form, proper technique and movement patterns associated with both. This is not a tutorial; this is an in-depth program centered around the goal of increasing strength, exposing the athlete to barbell complexes and percentage-based lifting, while incorporating conditioning and skill supplements to enhance its overall effectiveness. A full understanding of movement mechanics, body awareness and proficiency in difficult barbell, dumbbell and body-weight functional fitness is required.
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WHAT YOU'LL GET:
1. A well-structured, well-defined power and Olympic lifting program that is proven to increase proficiency in strength and technique.
2. Supplemental conditioning workouts to enhance the effectiveness of the lifting program.
3. Exposure to skillful accessory work, gymnastics movements, cardio circuits and HIIT to create a more well-rounded athlete.
4. Percentage-based design that will allow you to feel yourself getting strong each week.
5. Proven results that have increased athletes' Olympic and power lifts by 5-15% in less than 10 weeks.
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WHAT YOU'LL NEED:
*at least one barbell and lifting plates (preferably bumper plates)
*a rig (pull-up bar, squat rack)
*plyo boxes
*jump rope
*rower, ski erg and/or Assault bike
*kettlebells
*bench press
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WHAT YOU'LL SEE:
*snatches, clean and jerks
*front squat, back squat, deadlifts
*overhead squats, thrusters
*rowing, running, biking
*double unders, handstand push-ups, pull-ups, toes to bar
*dumbbell accessory work
*"Strongman" carries
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SAMPLE PROGRAMMING:
Week 1, Day 1 (SQUAT SNATCHES)
I want to start lighter and more technical to get your rhythm and form clicking again before we start building.
Day 1: snatch
Every :30 for 5:00 @ ~50% of current max (this is warm up and form work only)
1 high hang squat snatch (hips)
1 hang squat snatch (above knees)
1 low hang squat snatch (below knees but above floor)
*same weight throughout
Rest from 5:00-8:00 (3 total minutes)
@ 8:00, Every :30 for 5:00 @ ~60%, across
1 squat snatch (from floor)
1 overhead squat
Rest from 13:00-15:00 (2 total minutes)
@ 15:00
Use 5:00 to establish a heavy single. No more than 5:00. Record heaviest load.
THEN
Supplement Strength: (not for time)
5 total rounds:
1 rope climb (legless if possible)
8 strict ring dips
16 dumbbell hang squat snatches (8 per arm, 35# or scale according. Can be regular OHS if needed)
NOTE: alternate all three movements at your own pace, 5 sets of each total. Don’t spend more than 15:00 here.
Scaling: if you do not have the option of a rope climb, sub 8 strict pull-ups. These can be slow. Rest as needed throughout the set.
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Week 1, Day 2 (CLEAN AND JERKS)
Every :45 for 10 sets @ 70-75% of current max:
1 squat clean + push jerk
1 squat clean + split jerk
NOTE: doesn’t have to be touch-and-go. Quick singles are fine.
Rest until just before full recovery:
Then, take 5:00 to establish a heavy daily max. No more than 5:00.
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Supplemental Strength Metcon:
4 rounds, 3:00 on/1:00 off
15 goblet squats (35#)
10 left arm dumbbell push presses (35#)
10 right arm dumbbell push press (35#)
25 double unders
*resume each new interval where you left off and accumulate a max rounds + reps total. Only 1 dumbbell needed.
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Day 3: squats and accessories
4 x 10 back squats (65-70%)
-superset each set with-
15 medball GHD situps (4 sets total)
Accessory strength:
4 x 8 seated dumbbell curl and press (both arms at the same time)
-superset with-
4 x 8 pistols (per leg, weighted if possible)
-superset with-
4 x 8 single leg kettlebell RDL (per leg)
NOTE: KB RDL starts with KBs at hips. Lower both KBs to floor until they touch while balancing on one leg, then explode up to standing position. Complete 8 on one leg before moving to the next.