Cal Strength Elite

California Strength

Weightlifting, Olympic Lifting

Coach

David Spitz

The California Strength Elite Team is for intermediate to advanced Olympic weightlifters who aspire to train like the pros, whether that’s to podium at Nationals or represent your country on the international stage.

Every session is written by Dave Spitz, owner and CEO of California Strength who holds recognition as a USAW Senior International Coach. He has coached weightlifters at all levels of competition including World Team Member Wes Kitts, Katrine Bruhn and Christian Rodriguez.

Your training is personally monitored by Dave and our dedicated coaching staff every day, where you will receive technical feedback on your weightlifting videos, answers to your training questions and have our support every step of the way.

$29 / mo

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BECOME COMPETITION READY

Weightlifting is the purest expression of peak performance, that is you need to be prepared to perform at your best when the lights are the brightest and the pressure is on. Commit to this program and expect to get on the podium at your next weightlifting competition.

YOUR VIRTUAL COACH

Every one of our online teams and programs are delivered by TrainHeroic, a best in class mobile application that delivers our programming, exercise demo videos and expert coaching right to your fingertips.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Bumper Plates // Small Set of Dumbbells or Kettlebells

Recommended

Glute Ham Developer // Medicine Ball // Lifting Blocks

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

CS Elite 2020: Twenty Strong: Week 2 Day 1

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Snatch High Pull + High Hang Power Snatch + Low Hang Power Snatch

4 x 1

Power Clean + 2 Split Jerks

4 x 1

Back Squat

3 x 3

Yates Row

3 x 10

Alternating Arm Neutral Grip Dumbbell Press

3 x 12

Seated Rear Delt Flys

3 x 10

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Monday

CS Elite 2020: Twenty Strong: Week 2 Day 1

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Tempo Snatch

2 x 3

Snatch Pulls

2 x 3

Clean

3 x 2

Front Squat

3, 2, 1

Hammer Curls

2 x 10

Wide Grip Pull-Ups

2 x 10

Neutral Grip DB Skull Crushers

2 x 10

Dead Bug

3 x MAX @ 30

Tall Bird Dog

1 x 30

Penguins

3 x MAX @ 30

Straight Arm Plank To Shoulder Tap

3 x MAX @ 30

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Tuesday

CS Elite 2020: Twenty Strong: Week 2 Day 2

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Snatch Grip Deadlift + Top Down Stage Snatch

4 x 2

Clean Grip Deadlift + 2 Low Hang Cleans

3 x 1

Behind the Neck Jerk from Blocks

3, 2, 1

Back Squat

7, 5, 3

Barbell Hip Thruster

3 x 10

DB Walking Lunge

3 x 12

Back Extension

3 x 10

Single Leg Pallof Press

2 x 12

Med Ball Slam+Lateral Throw

2 x 8

Overhead Med Ball Sit-Ups

2 x 12

Russian Twists

2 x 10

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Wednesday

CS Elite 2020: Twenty Strong: Week 2 Day 3

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

No Hook No Feet Snatch

4 x 2

Deficit Snatch Pulls

4 x 3

Bottom Up Front Squat + 3 Second Eccentric Front Squat

4 x 2

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Wednesday

CS Elite 2020: Twenty Strong: Week 2 Day 3

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Muscle Snatch + 2 Spitz Snatch (Muscle Snatch into Overhead Squat)

3 x 1

Halt Clean

4 x 1

Tempo Back Squat (3 sec eccentric + 2 sec isometric)

4 x 3

Pendlay Row

3 x 8

Dumbbell Tri Kickbacks

3 x 12

Death March

2 x 20

Side Plank with Hip Adduction

2 x 30

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Thursday

CS Elite 2020: Twenty Strong: Week 2 Day 4

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Power Snatch

2, 1, 2

Power Clean + Push Press

1, 2, 2

Front Squat

1, 2, 2

Multi Directional Lunge

3 x 10

Glute Ham Raise

3 x 8

Standing Kettlebell Knee Lift

3 x 30

Glute Band Glute Bridge

3 x 10

Flutter Kicks

3 x MAX @ 30

Plank to Push-Up

3 x MAX @ 30

Cal Strength Extensions

3 x 10

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Friday

CS Elite 2020: Twenty Strong: Week 2 Day 5

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Snatch from Blocks

3 x 3

Cluster

3 x 1

Box Squats

3 x 5

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Friday

CS Elite 2020: Twenty Strong: Week 2 Day 5

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Snatch

3 x 2

Clean & Jerk

1, 2, 2

Clean Pulls

2 x 2

Back Squat

3 x 3

Single-Arm Dumbbell Row

3 x 10

Seated DB Overhead Tricep Extension

3 x 10

Seated Incline Dumbbell Curls

3 x 10

Face Pulls

3 x 10

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Saturday

CS Elite 2020: Twenty Strong: Week 2 Day 6

Dynamic Warm Up: Snatch

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

Power Snatch + Hang Snatch

3 x 1

Clean from Blocks

4 x 2

Back Squat

2 x 3 @ MAX, _ kg

Clean Grip Deadlift

3 x 3 @ MAX, _ , _ kg

Under Hand Vertical Med Ball Throw

3 x 12

Burpee

3 x 10

DB Renegade Row

3 x 10

Recovery

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Coach

More from California Strength

David Spitz

USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.

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FAQs

Who is this program for?

How does video analysis work and how do I receive coaching?

Upload your lifting videos directly through the TrainHeroic app or copy / paste a link from your favorite social media or video hosting platform (Instagram, YouTube, Google Drive). Our dedicated coaching staff works around the clock to give you personalized feedback on your lifting videos.

Does this program include exact percentages?

Yes! We always prescribe exact percentages to work towards across our Olympic weightlifting, squatting, pressing and pulling movements. You'll never be left guessing on this program.

Can I sign up if I am located outside of the USA?

Yes, our online teams and programs are delivered through the mobile application TrainHeroic, which is available to athletes and coaches world wide!

The Proof

Allie Rose

Competitive Weightlifter

Verified Athlete

"I started using Cal Strength Programming as a complete beginner and through following it faithfully I was able to become a National level weightlifter. There is no question why California Strength produces some of the highest level weightlifters in the country!"

Mark Dahlstrom

Olympic Weightlifter

Verified Athlete

"Cal Strength really helped me tie things together and I started improving astronomically… Cal Strength really helped me tie things together and I started improving astronomically. Without the Cal Strength program I can’t say that I would’ve gotten this far by myself or any other X online program, this has definitely been the determining factor in getting me where I am right now."

Josee Gallant

Canadian National Champion

Verified Athlete

"Within the first cycle I think I PR’d my Jerk, my Back Squat, my Clean and it was absolutely wild. I PR’d most of my lifts within the first month and I was like, okay I’m here for this, I love this programming. It almost feels like you’re a part of a family that you’ve never really met in person but it doesn’t matter if you’ve met them in person or not, you truly feel like you belong."

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Cal Strength Elite