California Strength
WeightliftingThe California Strength Master’s Program is a four session per week program designed for intermediate to advanced Masters weightlifters who are ready to take their training to the next level. Become part of the best weightlifting team in the country and receive support from some of the same California Strength Coaches that have supported National Champions, Pan Am Champions, World Competitors and more. This program is tailored specifically with the Masters athletes in mind.
Your Daily Workouts Include
Dynamic Warm Ups designed to target the Olympic variation prescribed that day.
Movement Prep built to take you through 5 minutes of glute activation using a Hip Circle (Howmuchyabench.com) or a band from Performbetter.com.
Olympic Variations, Squatting, Pressing and Pulling using a periodization strategy unique to all California Strength programs.
Accessory Complexes to target specific muscle groups critical to producing the stability necessary to layer on big time strength.
Customized Cooldown routine that will assist in your recovery between training sessions.
Required Equipment
· Barbell and Bumper Plates
· Set of Dumbbells or Kettle Bells
· Pull Up Station and Back Squat Rack
· GHD Machine (substitution exercises are available)
· 24 Inch Box (for Plyometric movements)
Frequently Asked Questions
Q. How long are the workouts?
A. Four training sessions per week, approximately 60-90 minutes per training session.
Q. How long should I take to rest in between sets?
A. 1 minute 30 seconds - 2 minutes.
Q. Are there demonstration videos included?
A. Yes, and points of performance for every exercise.
Q. Is there an opportunity for coaching during the cycle?
A. Yes, download the free TrainHeroic mobile app and use the Feed feature where you can upload training videos and communicate with our coaching staff.
Q. How long is each training cycle?
A. four (4) weeks and on occasion we may have a six (6) week cycle
Q. What do I do if I join the team and find that we are mid-cycle?
A. Treat the week that you join as Week 1 (working at the prescribed percentages) then follow the prescribed increase every week until the completion of that cycle. It's best to stay with the team to take advantage of the live Feed feature.
Q. What anchor dates or Meets is the program tailored towards?
A. This program is designed to peak for the USA Masters Nationals meets and the USAW American Open Series 3 event.
Q. I have more questions, where can I have those answered?
Please post your question to the TrainHeroic Program Feed after signing up and our coaches will assist you. You can also email us directly at info@californiastrength.com
Features4 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Mobilization 1.0
Mobilization 1.0 - Rollout quads: 1-3 Minutes - Rollout Glute and Piriformis: 1-3 Minutes - Tactical Frog: 30 seconds to 1 Minute - Squat Press Out: 10 reps with 2 second hold in the hole - Nordic Hamstring Curl: 1 set of 8 reps
Prep
B
Get Loose 1.0
2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute
Prep
C
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
D
Snatch
6 x 1
E
Double Clean & Jerk
3 x 1
F
Front Squat
4 x 1
Core
G
Core Superset 4.0
Superset 3x: - Alternating Dead bugs x 10 each leg - Side planks x 30 seconds ea side - Superman holds x 30 seconds
Recovery
H
Active Stretching 4.0
Wrist Openers - 30 seconds to 1 minute on each side Standing Pigeon Stretch - Hold for 30 secs to 1 minute on each side Wall assisted Lunge - 30 secs to 1 min on each side
Prep
A
Mobilization 2.0
Mobilization 2.0 - T Spine Mobility Drill: 30 seconds to 1 Minute - Foam Rolling T-Spine: 1-3 Minutes - T Spine Lift Off: 30 seconds to 1 Minute
Prep
B
Glute Warm up 1.0
Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep
Prep
C
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
D
Power Snatch
5 x 2
E
Power Clean + Push Jerk
5 x 2
F
Back Squat
5 x 2
Shoulder Care
G
Shoulder Care - 2.0
Superset 3x: - Cuban Presses x 8 (Barbell only) - Seated one arm DB press x 8 ea arm (light to moderate weight) - Barbell OH Hold x 30 seconds @ 30% of 1RM CnJ
Recovery
H
Active Stretching 5
- Single Leg Hamstring Stretch Left & Right (30-60 seconds each side) - Thread the Needle Hip Stretch Left & Right (30-60 seconds each side) - Internal Rotation Shoulder Stretch Left & Right (30-60 seconds each side)
Prep
A
Mobilization 3.0
Mobilization 3.0 - Banded Shoulder Stretch: 30 seconds to 1 minute each side - Shoulder End Range Lift Off: Complete 5 lift offs on each side - Land Mine Presses: 2 sets of 8 reps (no weight on first set, light weight on second) - Eccentric DB Pull over: 2 sets of 8 Reps (slowly lower and hold each rep for 5 seconds at end range)
Prep
B
Get Loose 1.0
2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute
Prep
C
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
D
Stage Snatch
6 x 1
E
Clean Grip DL to Power Position + Clean
5 x 1
F
Jerk Drill - Bar at Forehead
5 x 2
G
Front Rack Press from the Split
6 x 3
H
Jerk from the Blocks
4 x 2
I
Back Squat
4 x 2
Recovery
J
Active Stretching 6.0
- Standing Single Leg Hamstring Stretch Left & Right (30-60 seconds ea side) - Standing Single Leg Spinal Twist Left & Right (30-60 seconds each side) - From Fingers to Forearms Left & Right (30-60 seconds each side)
Prep
A
Mobilization 1.0
Mobilization 1.0 - Rollout quads: 1-3 Minutes - Rollout Glute and Piriformis: 1-3 Minutes - Tactical Frog: 30 seconds to 1 Minute - Squat Press Out: 10 reps with 2 second hold in the hole - Nordic Hamstring Curl: 1 set of 8 reps
Prep
B
Glute Warm up 1.0
Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep
Prep
C
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
D
Snatch
3 x 1
E
Clean & Jerk
3 x 1
F
Clean Pulls
3 x 2
G
Front Squat
4 x 3
Prep
H
Active Stretching 7.0
- Seated #4 Stretch on each side 30 seconds to 1 Minute each - Prone Pec and Shoulder Stretch each side 30 seconds to 1 minute each - Thumb and Grip Stretch, 30 seconds to 1 minute
Prep
A
Mobilization 2.0
Mobilization 2.0 - T Spine Mobility Drill: 30 seconds to 1 Minute - Foam Rolling T-Spine: 1-3 Minutes - T Spine Lift Off: 30 seconds to 1 Minute
Prep
B
Get Loose 1.0
2 x 10 Meters of each exercise: - Knee Hugs - Quad Pulls - High Knees - Butt Kickers - Forward Lunge - Side lunges - Spiderman Walk - Inch Worms - Duck Walks Couch Stretch each leg - 1 minute
Prep
C
Dynamic Warm Up: Snatch
Couch Stretch (Left/Right) for 30 seconds Samson Stretch for 30 seconds Lateral Lunge (Left/Right) x 10 yrds Torokhtiy Pulls x 10 reps Muscle Snatch x 10 reps Behind the Neck Press x 5 reps Overhead Squats x 10 reps Snatch Balance x 5 reps Behind the Neck Sots Press x 5 reps Overhead Squat Hops x 5 reps
D
No Hook No Feet Snatch
5 x 2
E
Power Clean from Blocks
5 x 2
F
Jerk with 3 second pause in Dip + 5 Second Pause in Catch
5 x 2
G
Clean Grip Deadlift
4 x 3
Lower Body Care
H
Lower Body Care - 1.0
Superset 3x - KB/dumbbell (held like goblet) Cossack squats x 8 ea leg (light to moderate weight) - Single leg KB/Dumbbell RDL's x 8 ea leg (Light to moderate weight) - Lateral Step ups (above knee) x 8 ea leg
Core
I
Core Superset 5.0
Superset 3x: - Weighted V-Ups x10 - Kneeling Pallof Press (Right and Left) x 10 ea side - High Plank KB Pull Through x 30 seconds
Recovery
J
Active Stretching 1.0
Low Lunge Stretch - 30 seconds to 1 minute on each side Feet Together Forward Fold - 30 seconds to 1 Minute on each side Half Cross - 30 seconds to 1 Minute on each side
When you join a team you’re getting more than programming, you’re joining an online community.
Cal Strength Masters
Cal Strength Masters
Cal Strength Masters
