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JDI Barbell

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This is our annual 3-day Macrocycle for Powerlifting. For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and Max outs. However, if you feel like jumping in and trying out a cycle, go for it!

Powerlifting

Squat 

Bench

Deadlift

Begginer/Intermediate

3-day

3-day Powerlifting Macrocycle Part 1

GPP Block 1 | Cycle 1

Hypertrophy Block 1 | Cycle 1

Hypertrophy Block 1 | Cycle 2

Strength Block 1 | Cycle 1

Strength Block 1 | Cycle 2

Bench Press

3-Day

3-day Powerlifting Macrocycle Part 3

Strength Block 2 | Cycle 1

Strength Block 2 | Cycle 2

Peaking Block 2 | Cycle 1

GPP Block 2 | Cycle 1

Don’t know where to start? Don’t know your 1RMs? This is the program for you. It is an 8-week cycle designed to help you find a place to start your strength training journey. To do this, you'll begin the first week by working up to a heavy 5-rep set. The JDI App will estimate your weights for the rest of the program up based on those heavy 5s. At the end of the cycle, you will actually work to a max, finding a new, more accurate 1RM to use for your next cycle of training.

Begginer

Barbell

Strength

Basic

Squat

Overhead Press

Barbell Basics

This is our annual 3-day Macrocycle for Olympic weightlifting. This is our "Bread and Butter" weightlifting program for people who are just passionate about weightlifting, those who are competitive, or those striving to become competitive. 

For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and max outs. However, if you feel like jumping in and trying out a cycle, go for it!

Also, if you already have a planned competition or max out you can simply find the first peaking cycle in the database and count how many weeks it is from now. Then start with whatever cycle in the database that corresponds with that timeframe. 

Weightlifting

Olympic

Snatch

Clean & Jerk

5-Day

Intermediate/Advanced

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3-Day Weightlifting Macrocycle Part 1 

General Block | Cycle 1

Volume Block 1 | Cycle 1

Volume Block 1 | Cycle 2

3-day Powerlifting Macrocycle Part 2

Peaking Block 1 | Cycle 1

Transition/Hypertrophy Block 2 | Cycle 1

Hypertrophy Block 2 | Cycle 2

This is our annual 3-day Macrocycle for Weightlifting. This is our "Bread and Butter" Weightlifting program for competitive athletes or those striving to become competitive. For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and Max outs. However, if you feel like jumping in and trying out a cycle, go for it!

Clean and Jerk

3-day Weightlifting Macrocycle Part 2 

Specific Strength Block 1 | Cycle 1

Volume Block 2 | Cycle 1

Volume Block 2 | Cycle 2

Barbell Basics 2 –  It's Not So Basic

Transition Part One 

Transition Part Two 

5-day

3-day Weightlifting Macrocycle Part 3 

Full gym access 20 minute workouts.
Our 20 minute workouts keep training short but very effective through structuring ways for you to do more work in less time. You’ll build your capacity to do even more high quality work in this same limited time through means that you’ll learn such as pairing movements together and controlling rest time in an appropriate way.   


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20 Minute Workouts 

Strength focus 

Endurance Focus

StronGurls Club - EMPOWER 

Strength Cycle 1 (copy 1)

This is our annual 4-day Macrocycle for Powerlifting. This is our "Bread and Butter" Powerlifting program for competitive athletes or those striving to become competitive. For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and Max outs. However, if you feel like jumping in and trying out a cycle, go for it!

4-Day

4-day Powerlifting Macrocycle Part 2

This is our annual 5-day Macrocycle for Weightlifting. This is our "Bread and Butter" Weightlifting program for competitive athletes or those striving to become competitive. For best results, we recommend that you follow each of the blocks and cycles sequentially, beginning with Part 1 and continuing through to Part 3.  The cycle is planned over the course of a year and has two planned peaking cycles and Max outs. However, if you feel like jumping in and trying out a cycle, go for it!

5-Day Weightlifting Macrocycle Part 1

4-day Powerlifting Macrocycle Part 1 

5-day Weightlifting Macrocycle Part 2

4-day Powerlifting Macrocycle Part 3 

GPP Block 2 

5-day Weightlifting Macrocycle Part 3

6 week long 20 minute workouts to start training and feeling like a superhero in half the time. 

strength and conditioning

superherotraining

6 Weeks To Meta-Person

6 Week Program

A 6-week instructional training cycle for beginners where you will not only learn the steps and drills to work toward proficiency in Olympic weightlifting but practice each step in a strategic systematic approach that builds upon itself. 

The 7th and last week is an optional test week where you can choose to work up to heavy singles or skip it. 

Olympic weightlifting

Weightlifting 

Olympic lifting 

Snatch 

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Intro to Olympic Weightlifting

Beginner Cycle 

Powerlifting Competition Prep Cycle (5 weeks leading up to competition) 

Competition prep

Powerlifting peaking cycle 

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5- Week Competition Prep Cycle | Powerlifting 

Competition Prep Cycle | 3-day Training

Competition Prep Cycle | 4-day Training 

Powerlifting Competition Prep Cycle (8 weeks leading up to competition) 

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8- Week Competition Prep Cycle | Powerlifting  

A 8-week instructional training cycle for beginners where you will not only learn the steps and drills to work toward proficiency in Olympic weightlifting but practice each step in a strategic systematic approach that builds upon itself. 

The 8th and last week is an optional test week where you can choose to work up to heavy singles or skip it. 

8 Week Olympic Weightlifting Clinic  (In-person)

8 Week Cycle 

6 week squat only focused program designed to push you to a new squat max. Squat 4 times a week for 6 weeks. While most of the focus is on squatting, this program also includes some other lifts and accessory exercises to build and maintain general full-body strength needed for heavy squats.  The program ends with a planned max out day to set a new PR (personal record).

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Squat 'Til You PR 

6  Week  Squat Focused Program

weightlifting

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5 - Week Competition Prep Cycle | Olympic Weightlifting 

5 Week Peak

Focused, hard training on the deadlift for 8 weeks building up to a mini-taper and max  on week 9.

Deadlift Program

Deadlift only

Deadlift focus

Deadlift peaking cycle

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Dead Serious – 8 Weeks to a Stronger Deadlift 

Deadlift Focused Program

Weightlifting team training macrocycle covering training from August 2023 to December 30th 2023 with built in peaking cycle for one competition on October 7th at Murder of Crows Barbell.

***All training cycles can be done as either a 3 or 4-day a week program** If you choose to only train 3x a week then combine the lifts and exercises that are marked "priority" from both day 3 AND day 4 for your third day of training ***

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Weightlifting Team Training  (August '23 –December '23)

Block 1: Cycle 1: Specific Strength

Block 1: Cycle 2:  Peak

Block 2: Cycle 1: General/Volume

Block 3 | Cycle 1: Strength

Block 3 | Cycle 2: Strength

Strength & Conditioning training for Strikers ( Muay Thai,  Kickboxing, MMA, Boxing) 

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Combat Sports S&C (Strikers Focus)

Off Season

Supertotal training program (Olympic weightlifting + powerlifting) 8 weeks to build a base of strength and peak for meet or maxout. 

supertotal

supertotal training

8 Week Supertotal Program 

Supertotal Training Cycle 

2 6-week blocks with a small deload in the middle, culminating in max-outs or a meet day.

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EZM's E-Z PR's

High-Volume, High-Intensity accumulation to accustom you to heavier weights in your hands and on your back. This is a 6 week accumulation, and though there is a deload coming, be wary of your fatigue heading into week 5. We have a whole other block after this one to dial in before max attempts. Heavy main work with simple but effective accessory work to prepare you for even heavier peaking.

Block 1: Accumulation

Volume peels off rapidly while intensity shoots up, leading into a taper to uncover your strength and make way for new PR's! 

Block 2: Peak 2 PR's