Training Templates & Tools
Simple resources I've built to make planning, tracking, competing, and thinking about your training easier.
How it Works
Build Strength & Technique
The program begins with exercises to help you address strength and technique limitations that may be holding you back from making progress.
Build Power Production
Harness your strength gains and refined technique into powerful lift-specific movements that will give you the confidence to move heavy weights.
All for $250
Testing
We’ll lower the volume and increase intensity to prepare you to test your progress with one or two final testing events.
Also included:
Complimentary video analysis ($50) just for signing up!
Waived onboarding fee for personalized programming ($75)
That’s like getting paid to lift…
How is the program designed?
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Focus: General strength adaptations and technical improvements.
Structure: 50% general strength movements, 50% Olympic movements.
Characteristics: High volume with moderate intensity (75% for strength and 65% for Olympic lifts).
Example: During this phase, you might perform high-rep back squats alongside technical drills like snatch balance to build foundational strength and refine technique.
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Focus: Transfer of general strength into specific movement qualities.
Structure: 40% general strength movements, 60% Olympic movements.
Characteristics: Increased intensity (80% for strength and 70% for Olympic lifts) with slightly reduced volume.
Example: If you performed tempo snatch deadlifts during the accumulation phase, this phase might progress to snatch pulls with a pause to enhance your pulling strength and timing.
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Focus: Preparation for competition or performance testing.
Structure: Predominantly sports-specific movements with reduced volume.
Characteristics: High intensity with low volume, focusing on full lifts.
Example: Instead of multiple sets at moderate weights, you will perform 3-4 heavy singles at 90%+ of your max, emphasizing readiness and peak performance.
Flexible Scheduling
Each phase typically lasts 4 weeks, allowing for a balanced approach to your training. However, we tailor the length of each phase to fit your unique needs and experience level, ensuring optimal progression and results.
Registration Process
Answer questions in the sign-up form. This will help understand you as an athlete and set priorities for your 4-week block.
Send payment and videos for initial feedback. Before we start, I will analyze 3 of your videos for technical improvements and adjustments.
Download your personalized template. To reduce cost to you, we deliver all of our programs via Google Sheets. You will receive a link to a protected Google Sheet that you can download and make changes to as you wish.