California Strength
WeightliftingThis program is designed for those who are looking to embark on the ultimate display of OLYMPIC STRENGTH and HYPERTROPHY based programming. If you want to increase size, make serious strength gains in your squats, pulls and presses while challenging your Olympic lifting technique, this is the best place to start. This program combines two world famous California Strength cycles, Jacked & Tan and The Incredible Bulk.
Includes:
Five 60 - 90 Minute Sessions Per Week
Exercise Demo Videos & Points of Performance
Your Daily Workouts Include
Dynamic Warm Ups designed to target the Olympic variation prescribed that day.
A Movement Prep Series that will help you improve the mobility required to achieve a successful front rack and overhead position. Our exercises will target your shoulders, wrists, ankles and hips.
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 Cool Down routine that will assist in your recovery between training sessions.
Recommended Equipment
- Barbell and Bumper Plates
- Set of Dumbbells or Kettle Bells
- Pull Up Station and Back Squat Rack
- Plyo Box (for some plyometric “Jumping” movements)
Our coaching staff are available to offer exercise substitutions and modifications if needed.
Every exercise prescribed includes a detailed demonstration video.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
2 Snatch Grip Push Presses + 2 Heaving Snatch Balances
4 x 1
D
Clean + 2 Front Squat
4 x 1
E
Back Squat
3 x 10
F
Snatch High Pull + 3 Low Hang Snatch Pulls
3 x 1
G1
Single-Arm Dumbbell Row
3 x 10
G2
Dips
3 x 12
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch
5 x 2
D
3 Cleans + 1 Jerk
4 x 1
E
Tempo Front Squat
4 x 2
F1
DB SL RDL
3 x 8
F2
Standing Box Jump
3 x 5
G1
Dead Bug
3 x 20
G2
Side Plank
3 x 45
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Spitz Snatch: Muscle Snatch 'into' Overhead Squat
5 x 2
D
Clean from Blocks
5 x 2
E
2 Second Pause Back Squat
4 x 5
F
Snatch Grip Deficit Deadlift
3 x 5
G1
Dumbbell Skull Crushers
3 x 10
G2
Barbell Bicep Curls
3 x 12
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch High Pull + Low Hang Snatch High Pull + Low Hang Power Snatch
4 x 1
D
Power Clean
4 x 2
E
Split Jerk
4 x 3
F1
Single Arm Overhead Lateral Step Up
3 x 8
F2
Under Hand Vertical Med Ball Throw
3 x 6
G1
Bicycle
3 x MAX @ 60
G2
Planks
3 x 60
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch
5 x 1
D
Clean
3 x 3
E
Back Squat
3, 5, 5
F1
DB Curl To Arnold Press
3 x 10
F2
Plyo Push-Up
3 x 10
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
