Let’s Get Rolling!

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

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that is built specifically for your needs as
an athlete, sign up for a custom program
HERE.
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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
Day 2

Day 4
Day 3
Day 1

Lower Body Lift Upper Body Lift Explosive Leg Day FULL REST DAY
Mobility Day 1 Mobility Day 2 Mobility Day 3

Warm Up Warm Up
Day 6
Day 5

Day 7
Lower Body Lift Upper Body Lift Full Recovery
Mobility Day 4 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
Brute Strength and Explosiveness

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 Clean/Full 6 x 1/2 6 x 1/1 6 x 1/2 6 x 1/1

1a Clean
Catch tight

4 x 4, 4 x 3,
Unbroken Back 1x7
5x5 5x5
2x7
2a Squats
Rest: 1:20

4 x 7/7 4 x 7/7 4 x 7/7 4 x 7/7

3a Walking Lunges
Long stride with barbell

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

3b Jump Lunges
Explosive

4 x 15 4 x 15 4 x 15 4 x 15
4a Back Extension
Trunk

4 x 15 sec 4 x 15 sec 4 x 15 sec 4 x 15 sec

4b Med Ball Slam
Explosive

Brute Strength and

Explosiveness
 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
4 x 7, 3 x 5,
7/5/3/5/7/12 7/5/3/5/7/12
Bench Press 2 x 17 2 x 12-17
1a Thick

4x5 4x5 4x5 3x4

1 x 12 1 x 12 1 x 12 2x9
2a Dips
Swole

5x9 5x7 5x7 5x9

2b Pull Ups
Pause at bottom

5 x 12-15 4 x 5, 1 x 17 4 x 5, 1 x 17 5 x 12-15
3a Clap Push Ups
Swoleders

One Leg One Arm 5x7 5x7 5x7 5x7

3b Row Gut and Back

3 x 8/8 3 x 8/8 3 x 8/8 3 x 8/8

4a Homers
Dumbbells

3 x 17 3 x 17 3 x 17 3 x 17
4b Ehab Extensions
Trize

Brute Strength and

Explosiveness
 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
5 x 15m 5 x 15m 5 x 15m 5 x 15m
1a PVC Walks
Proprioception

5x3 5x3 5x3 5x3

2a Hurdle Hops
Rest: 1:20

4 x 7/7 4 x 7/7 4 x 7/7 4 x 7/7

3a Single Leg Hops
Hoppie

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

3b Side Band Jumps
Explosive

4 x 15m 4 x 15m 4 x 15m 4 x 15m

4a Sprints
15 meters

4 x 30 sec 4 x 30 sec 4 x 30 sec 4 x 30 sec

4b Jump Rope
Explosive!

Brute Strength and

Explosiveness
 Day 4 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
5 x 1,
Clean 4x4 6x2 7 x 1 OTM
1 x 4 HAM
1a Catch tight
OTM = On The Minute

4 x 5/5 4 x 5/5
5 x 3/3 5 x 3/3
1 x 7/7 1 x 7/7
2a Single Leg Squat
Unilateral Strength

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

3a Sled Push
Drive

Sled Pull 5 x 15m 5 x 15m 5 x 15m 5 x 15m

3b Big Pull
Rest: 1:30

3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

4a Med Ball Slam
ROTATIONAL SLAM

Brute Strength and

Explosiveness
 Day 5 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
4x7 3 x 5,
7/5/3/5/7/12 7/5/3/5/7/12
Incline Bench 2 x 17 2 x 12-17
1a Big Chest

5 x 12-17 5 x 12-17 5 x 12-17 5 x 12-17

2a DB Bench
Swole

Rope Climb 5x1 5x1 5x1 5x1

2b Yoked...or dead hang pull
up

4 x 11 4 x 11 4 x 11 4 x 11
3a Curl and Press
Swoleders

4 x 17 4 x 17 4 x 17 4 x 17
3b DB Chest Row
With Fat Grip

4 x 7-9 4 x 7-9 4 x 7-9 4 x 7-9

4a Miracle Gro
Trize

4 x 4 timez 4 x 4 timez 4 x 4 timez 4 x 4 timez

4b Forearm Roller

Brute Strength and

Explosiveness
 Block 2
Dynamic Power and Grip

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
5 x 1/3 6 x 1/4 6 x 1/4 5 x 1/2
1a Clean/Front Squat
Catch tight

3 x 3/3 3 x 3/3
5 x 3/3 5 x 3/3
2 x 5/5 2 x 5/5
2a Single Leg Squat
Rest: 1:20

5 x 17 5 x 17 5 x 17 5 x 17
3a Goblet Squats
Tight trunk

5 x 20m 5 x 20m 5 x 20m 5 x 20m

3b Sled Push
Explosive

4 x 12 4 x 12 4 x 12 4 x 12
4a Glute Ham
Neck harness on!

4 x 12 4 x 12 4 x 12 4 x 12
4b V-Up Press
Explosive

Dynamic Power
and Grip
 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
3x4 4x5 4x5 3x4
2 x 7-10 2 x 17 2 x 17 2 x 7-10
1a Dips
Thick

3x7 3x7 3x7 3x7

2 x 12 2 x 12 2 x 12 2 x 12
2a Incline
Swole
DB Bench

5x1 5x1 5x1 5x1

2b Rope Climb
Strength

4 x 12-15 4 x 12-15 4 x 12-15 4 x 12-15

3a Telle Extensions
Swoleders

4 x 12/12 4 x 12/12 4 x 12/12 4 x 12/12

3b Meadows
Gut and Back
Row

3 x 17 3 x 17 3 x 17 3 x 17
4a Plate Flips
Explosive grip

Walking Hammer 3 x 17 3 x 17 3 x 17 3 x 17
4b Curls

Dynamic Power
and Grip
 Day 3 Lower 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
5 x 15m 5 x 15m 5 x 15m 5 x 15m
1a PVC Walks
Plate Holding

6x3 6x3 6x3 6x3

2a Stair Jumps
Rest: 1:20

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

3a Gwiz Jumps
Hoppie

Rotating Jump 4 x 4/4 4 x 4/4 4 x 4/4 4 x 4/4

3b Lunges
Explosive

Knee Jump to 5x3 5x3 5x3 5x3

4a Bounds
React fast

4 x 30 sec 4 x 30 sec 4 x 30 sec 4 x 30 sec

4b Jump Rope
Explosive!

Dynamic Power
and Grip
 Day 4 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

Power Clean 7 x 2 OTM 6 x 3 OTM 7 x 2 OTM 8 x 1 OTM

1a Catch tight
OTM = On The Minute

4x3 4x3
Unbroken Front 5x3 5x2
1x7 1x7
2a Squats
Bilateral gut

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

3a Sled Pull
Use Harness

5 x 5/5 5 x 5/5 5 x 5/5 5 x 5/5

3b Goblet Lunge
Gut and unilateral

3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

Explosive Knee
4a Plank

Dynamic Power
and Grip
 Day 5 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
9/6/3/9/6/3 5 x 9-11 5 x 9-11 9/6/3/9/6/3
1a Bench Press
Unbroken Reps

4x7 4x7 4x7 4x7

1 x 17 1 x 17 1 x 17 1 x 17
2a DB Military Press
Swole

4 x 5, 1 x fail 4 x 5, 1 x fail 4 x 5, 1 x fail 4 x 5, 1 x fail

2b 1 and 1/4 Pull Ups
Dead hanger

EZ Curl Miracle 4 x 11 4 x 11 4 x 11 4 x 11
3a Gro
Trize
Fat Grip Lat Pull 4 x 17 4 x 17 4 x 17 4 x 17
3b Downs
Big Lats

4 x 25m 4 x 25m 4 x 25m 4 x 25m

4a Farmers Walks
Grip work

4 x 4 timez 4 x 4 timez 4 x 4 timez 4 x 4 timez

Reverse Forearm
4b Roller

Dynamic Power
and Grip
 Block 3
Tying It All Together

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

1a Clean/Front Squat
Catch tight

4x2 4x2
5x3 5x3
1 x 5 normal 1 x 5 normal
2a Back SquatRest:
Pause
1:20

Chaos Single Leg 4 x 7/7 4 x 7/7 4 x 7/7 4 x 7/7

3a RDL
Stable

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

3b Step Up Jumps
Explosive

Hanging Knee 4 x 15 4 x 15 4 x 15 4 x 15
4a Raises
Trunk

Hollow Body 4 x 30 sec 4 x 30 sec 4 x 30 sec 4 x 30 sec

4b Rocks
Gut

Tying it All
Together
 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
4x3 4x3
6/4/2/6/4/2 6/4/2/6/4/2
Bench Press 1 x 17 1 x 17
1a Thick

7/5/3 7/5/3 7/5/3 7/5/3

Close Grip Incline 2 x 17 2 x 17 2 x 17 2 x 17
2a Bench
Swole

Dead Hang Pull 3 x 5, 2 x fail 3 x 5, 2 x fail 3 x 5, 2 x fail 3 x 5, 2 x fail

2b Ups Pause at bottom

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

3a Z Press
Swoleders

5 x 12/12 5 x 12/12 5 x 12/12 5 x 12/12

3b Myers Row
Gut and Back

4 x 12/12 4 x 12/12 4 x 12/12 4 x 12/12

4a Homers
Use Fat grips

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

4b Plate Flips

Tying it All
Together
 Day 3 Lower 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

PVC Walks 5 x 10m 5 x 10m 5 x 10m 5 x 10m

1a Banded
Proprioception

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

2a Gwiz Stair Jumps
Rest: 1:20

Tuck Jumps for 5x2 5x2 5x2 5x2

3a Distance
Hoppie

Side Step Up 4 x 4/4 4 x 4/4 4 x 4/4 4 x 4/4

3b Jumps
Explosive

Chaos Single Leg 4 x 5/5 4 x 5/5 4 x 5/5 4 x 5/5

4a Hop
Explosive!

4 x 30 sec 4 x 30 sec 4 x 30 sec 4 x 30 sec

4b Jump Rope
Explosive!

Tying it All
Together
 Day 4 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

Clean 8 x 1 OTM 6 x 2 OTM 6 x 2 OTM 8 x 1 OTM

1a Catch tight
OTM = On The Minute

4 x 2/2 3 x 3/3 4 x 2/2

5 x 4/4
1 x 7/7 2 x 7/7 1 x 7/7
2a Single Leg Squat
Unilateral Strength

5 x 20m 5 x 20m 5 x 20m 5 x 20m

3a Sled Push
Drive

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

3b Cossack Squats
Mobility

3 x 17 3 x 17 3 x 17 3 x 17
4a Ehab Press
Trunk

Tying it All
Together
 Day 5 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
3 x 4, 1 x 7, 4 x 4, 4 x 4, 3 x 4, 1 x 7,
1 x 12 2 x 12 2 x 12 1 x 12
1a DB Bench
Big Chest

3 x 5, 1 x 12, 4x6 4x6 3 x 5, 1 x 12,

1 x 17 1 x 12 1 x 12 1 x 17
2a Incline
Swole
Bench

Rope Climb 5x1 5x1 5x1 5x1

2b Weighted

Short Stroke Dip/ 4 x 12/12 4 x 12/12 4 x 12/12 4 x 12/12

3a Push Up
Swolders
4 x 17 4 x 17 4 x 17 4 x 17
3b Zottman Curls
With Fat Grips

3 x 7, 1 x 20 3 x 7, 1 x 20 3 x 7, 1 x 20 3 x 7, 1 x 20
4a Miracle
Trize
Gro

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

4b Plate Flips

4 x 3 timez 4 x 3 timez 4 x 3 timez 4 x 3 timez

4c Forearm Roller

Tying it All
Together
 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