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Team! Get ready to dive into this program
and chase after your goals!

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an athlete, sign up for a custom program
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Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
Watch Here
sets (unless specified).

Percentage Based Training

Percentage based training is an
alternative to autoregulation where the
specific weights to be lifted on each set is based on a percentage of your 1 rep max (1RM) of
that lift. All percentages should be based on your 1RM prior to the beginning of the program.
If you do not know your 1RM, use autoregulation instead.

We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.

For group 3, complete a set of 3a,

then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.

Lifting Ramp Ramp Static Ramp

3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets

All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1

2a Power Clean/Clean
Sets

7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3

3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps

All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Sets 4a Cossack Squats
Rest: 1:00

Weight Log Varying Rep Schemes

Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.

Rest Time The rest Unilateral/ Alternating Complexes In a complex

time provided should be
taken in between each
set. For supersets,
perform one exercise
after the other, and take
the rest period after
each round.
Exercises Some exercises require a of exercises, the number
number of reps on each side, either x of reps for each exercise is
reps on one leg/arm then x reps on the separated by the slash.
other, or alternating between both sides. One exercise should flow
In this example, you will perform 6 right into the next. In this
squats on each leg, alternating from case 2 power cleans right
one leg to the other. into 1 full clean.
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.

Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.

Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.

Unbroken: Do not pause at the top or the bottom of the rep, make continuous.

OTM: On The Minute. Set a timer and start each set at the start of every minute.

NB: No brush. The bar may not make contact at the hips for cleans and snatches.

NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.

BN: Behind the Neck. The bar is set behind the neck rather than a front rack.

NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.

ECC: Eccentric. Lower the weight slowly.

HAF/HAM: Heavy as F**k, as heavy as possible

SL: Single Leg.

DB: Dumbbell.

KB: Kettlebell.

Alt: Alternating.
Weekly Schedule
Warm Up Warm Up Warm Up
No lift
Mon

Wed
Sun

Tue
Lower Body Lift 1 Upper Body Lift 1 Lower Body Lift 2
Mobility Day 3
Mobility Day 1 Mobility Day 2 Mobility Day 4

Warm Up
No lift
Thu

Sat
Fri

Upper Body Lift 2 Meet Day

Mobility Day 2
Mobility Day 1

Rest Periods
Rest periods are key to follow to spark the proper response to training. By understanding the goal of
each session and to understand the goals behind each exercise, the rest period has an intricate role
in adaptation! Below is a list of general guidelines to follow regarding rest schemes:

Warm Ups
Follow 45-85 seconds of rest between warm up movements

Platform Lifts (Olympic lifts or trap bar jumps)

Allow 90-120 seconds rest UNLESS it is noted as OTM which means On the Minute
OTM = Execute the lift, drop the bar, hit the timer and when one minute expires, do the lift again

Strength Movements (benches, squats, pull ups)

For heavier sets, allow 2-3 minutes rest, for drop sets of higher reps, allow 1-2 minutes

Accessory Movements (back work and mobility work)

Allow 60 seconds recovery and then begin the exercise again.

Skips and Plyometrics

Allow 60-90 seconds rest

Sled and Sprints

Allow 90-120 Seconds of rest for optimal recovery
Learn the Olympic Lifts
The Olympic lifts are essential to improving explosive strength, mobility, and stability. Proficiency in
the snatch and clean and jerk will give you the advantage you need over your opponents.

Click on the videos to watch our step by step instruction of learning each lift:

Snatch

Watch Here

Clean and Jerk

Watch Here
 Block 1
Strength Adaptation

Watch Here
 Day 1
Lower Body Strength

Block 1

Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Power Snatch/ 5 x 2/1 6 x 1/1 7 x 1/1 OTM 7 x 1/1 OTM

1a Full Snatch
Catch tight

5 x 2 OTM 6 x 2 OTM 75% 8 x 2 OTM 5x3

65-75% same weight 77% 70-80%
2a Clean
Tight catch as possible

Back Squat Pause 4 x 1/2 5 x 1/2 4 x 1/2 5 x 1/2

3a Pause first rep then
normal second rep

Explosive Knee 4 x 15 5 x 15 4 x 15 5 x 15
3b Planks
Explosive

5 x 2/2 5 x 2/2 5 x 2/2 5 x 2/2

Back/forward/
4a side Jump to box

Strength
Adaptation
 Day 2 Upper Body

Block 1
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5 x 7-9 5 x 7-9
7/5/3/7/5/3 7/5/3/7/5/3
Bench Press unbroken unbroken
1a Deep smash

5 x 7-9 5x6 5x6 5 x 7-9

2a DB Military Press
Swole

5x4 5x4 5x4 5x4

2b Pull Ups
Plate on toes...weighted

5 x 12 5 x 12 5 x 12 5 x 12
3a Clap Push Ups
Feet elevated on box

5 x 4/4 5 x 4/4 5 x 4/4 5 x 4/4

3b Plate Flips
Explosive grip

3 x 17 3 x 17 3 x 17 3 x 17
4a Telle Extensions
Barbell

Strength
Adaptation
 Day 3 Lower Body Explosive

Block 1
Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
6 x 1 Every 30
6 x 2 OTM 5 x 2 OTM 5 x 2 OTM
Power Snatch seconds
1a No walking in catch

5 x 15m 5 x 15m 5 x 15m 5 x 15m

2a PVC Walks
Holding plate

5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

2b Gwiz
To box
Jumps

Knee Jumps to 6 x 1/1 6 x 1/1 6 x 1/1 6 x 1/1

3a Bounds
Explosive

6 x 2/2 6 x 2/2 6 x 2/2 6 x 2/2

3b Jump Lunges
Pause lunges

5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

4a Pistol Squats
On box

5 x 30 sec 5 x 30 sec 5 x 30 sec 5 x 30 sec

4b Jump Rope
Explosive AF

Strength
Adaptation
 Day 4 Upper Body

Block 1
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Incline Close Grip 12/10/8/15/15 12/10/8/15/15 12/10/8/15/15 12/10/8/15/15

1a Bench
Narrow and drive long

5 x 12-15 5 x 12-15 5 x 12-15 5 x 12-15

2a DB Bench
Swole

5x5 5x5 5x5 5x5

2b Curl Ups
Weighted

Ghostface 4 x 11 4 x 11 4 x 11 4 x 11
3a Kickbacks
TRIZE

5 x 7/7 5 x 7/7 5 x 7/7 5 x 7/7

3b Meadows Row
Back

4 x 4/4 then 4 x 4/4 then 4 x 4/4 then 4 x 4/4 then

Plate Flip into 20 sec hold 20 sec hold 20 sec hold 20 sec hold
4a Isometric Hold
Grab

Strength
Adaptation
 Block 2
Power Realization

Watch Here
 Day 1
Lower Body Strength

Block 2

Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Snatch 3x3 4x2 4x2 3x3

1a USE AS WARM UP!
Easier good movement

5 x 1 ramp, 6 x 1 ramp, 6 x 1 ramp, 5 x 1 ramp,

1 x 5 75% 1 x 5 75% 1 x 5 75% 1 x 5 75%
2a Clean
Tight catch
timed timed timed timed

Maurus Tempo 5x3 4 x 2 Heavier 4 x 2 Heavier 5 x 2 Fast

3a Back Squats
Tight AF and rapid

Hanging Leg Raise 5 x 15 5 x 15 4 x 15 5 x 15

3b with Plate
Gut

Power
Realization
 Day 2 Upper Body

Block 2
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

4 x 3 ramp, 4 x 3 ramp,
4 x 5, 7/5/3/3,
2 x 7-9 2 x 7-9
1 x 10 HAM 1 x 9 unbroken
1a Bench Press
Deep smash, short rest
unbroken unbroken

3 x 6, 3 x 6, 3 x 6, 3 x 6,
1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12
2a Incline DB Bench
About 60 degrees

Neutral Grip Pull 4 x 7-9 4 x 7-9 4 x 7-9 4 x 7-9

2b Ups Swole

4 x 10-12 4 x 10-12 4 x 10-12 4 x 10-12

3a Miracle Gro
Use barbell

4 x 5/5 4 x 5/5 4 x 5/5 4 x 5/5

3b Plate Flips
Explosive grip

Chest Supported 4 x 17 4 x 17 4 x 17 4 x 17
3c Spider Curls
Lay on incline on chest

Power
Realization
 Day 3 Full Body Explosive

Block 2
Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
3 x 3 70-80% 4 x 2 75%+ 3 x 3 70-80% 4x2
1a Power Clean
Smash rapid

Feet Elevated Clap 5 x 10-12 5 x 10-12 5 x 10-12 5 x 10-12

2a Push Ups
Explosive AF

Heiden Jumps 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

2b to Single Leg
Bounds Explosive

5 x 5 SMASH 5 x 5 SMASH 5 x 5 SMASH 5 x 5 SMASH

65-70% 65-70% 65-70% 65-70%
3a Bench Press
Explosive RAPID AF

Overhead Jump 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3b Lunges
Pause landing

Side Medball 5 x 5/5 5 x 5/5 5 x 5/5 5 x 5/5

4a Slams
Smash

5 x 60 sec 5 x 60 sec 5 x 60 sec 5 x 60 sec

4b Jump Rope
Explosive

Power
Realization
 Block 3
Peak Performance

Watch Here
 Day 1
Lower Body Strength

Block 3

Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Power Snatch/ 4 x 2/1 4 x 2/1 4 x 1/1 4 x 1/1

1a Full Snatch
Explosive off the floor

Power Clean/Full 5 x 2/1/2 5 x 2/2/2 5 x 1/2/2 5 x 1/1/2

2a Clean/Front Squat
Good bilateral strength
and power

4 x 4/4 4 x 5/5 4 x 3/3 4 x 3/3

3a Single Leg Squat
Tight and rapid

4 x 3/3 4 x 3/3 4 x 3/3 4 x 3/3

3b Jump Lunges
Pause in split

Peak
Performance
 Day 2 Upper Body

Block 3
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5 x 7 75% 5 x 7 80%
Incline Bench 7/5/3/3/5/7 7/5/3/3/5/7
unbroken unbroken
1a Swole
1:30 rest

3x5 3x5 3x5 3x5

2 x 7-9 2 x 7-9 2 x 7-9 2 x 7-9
2a Close Grip Bench
Flat and Unbroken

Pull Ups 4 x 4, 1 x 9 4 x 4, 1 x 9 4 x 4, 1 x 9 4 x 4, 1 x 9
2b Sets of 4 weighted, then
BW reps

Feet Elevated Clap 3 x 17 3 x 17 3 x 17 3 x 17

3a Push Ups
Feet on the bench

3 x 5/5 3 x 5/5 3 x 5/5 3 x 5/5

3b Plate Flips
Explosive grip

Reclining Rows 3 x 12-17 3 x 12-17 3 x 12-17 3 x 12-17

Hang towel around the
3c bar and use the towel for
more grip work

Peak
Performance
 Day 3 Full Body Explosive

Block 3

Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 2 70% 4 x 2 72% 4 x 2 74% 4 x 2 70%
1a Power Clean
Rapid smashmoder

Neutral grip Pull 4 x 7-9 4 x 7-9 4 x 7-9 4 x 7-9

2a ups
FAST
4 x 3/3 4 x 3/3 4 x 3/3 4 x 3/3
2b Step up Jumps
Jump high AF

Side Gwiz Jumps 4 x 3/3 4 x 3/3 4 x 3/3 4 x 3/3

3a to Box
Explosive

4 x 4/4 4 x 4/4 4 x 4/4 4 x 4/4

3b Side Band Jumps
Touch and react fast

4x8 4x8 4x8 4x8

4a Tuck Jumps
SMASH

Around the World 4 x 4/4/4/4 4 x 4/4/4/4 4 x 4/4/4/4 4 x 4/4/4/4

4b med Ball Slams
Explosive!

Peak
Performance
 mobility
Day 1 Day 2
Foam Roll Middle Back 60-90s Foam Roll Lats 60-90s

Foam Roll Hips 60-90s Foam Roll Mid Back 60-90s

Foam Roll Groin 60-90s Foam Roll Groin 60-90s

Couch Stretch 3 x 30s Brettzel 3 x 30s

Prayer Stretch 3 x 30s Table Stretch 3 x 10

1x
T-Spine Rotation 3 x 10 Hip opener
through

Leg Lowering 3 x 10 Twisting Bear 3 x 10

Day 3 Day 4
Foam Roll IT Band w knee
60-90s Foam Roll ITB w knee bend 60-90s
bend

Foam Roll Mid Back with ext 60-90s Foam Roll Mid Back with ext 60-90s

Foam Roll Groin 60-90s Foam Roll Lats 60-90s

2 x 15s
Supine Shoulder Ext 3 x 20s Band Shoulder Series
holds

Seal Stretch 3 x 20s Band Hip Stretch 3 x 10

Trunk Rotation 3 x 10 Arch Hollow Rolls 3 x 5/5

Standing T-spine ext 3 x 20s Spider Crawl 3 x 5/5

Prone Arm Extension 3 x 10 Xiaopeng forward 3 x 10