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JustLift

This is a 10-week program reflecting our take on the “powerbuilding” concept! Our program is made for the lifter who needs to put on lean mass and/or requires an extended period of preparatory training at the beginning of an annual competition plan. 

Suggested schedule:
Monday
Tuesday
Wednesday
Friday
Saturday
OR 3 days on, 1 day off, 2 days on, 1 day off.

Powerbuilding

Powerlifting

Hypertrophy

Off-Season

5x Frequency

Powerbuilding (5 Days) ADVANCED

In this block we focus on building enormous amounts of volume to drive hypertrophy gains. This block will expose you to escalating volume for the 4 weeks before consolidating around a peak intensity. Beyond building lots of training volume, we'll also be focusing on heavier, competition lift variants to build positional strength and confidence. We'll also be peppering in 6, 5, and 4RMs in the Squat, Bench, Dead variants to both retain and build strength, keeping the feel of higher intensity lifting fresh.


Building Mass

For this block we’re dialing the volume back and increasing your training intensity. All the "powerlifting fitness" you've developed will be put to work. We'll be working with some lower density sets to hone your technique, while keeping the volume high enough to continue supporting lean mass gain. The cycle concludes with a 1RM test in the competition lifts to see how our max strength has held up (or improved!). 


Building Strength

This is a 12-Week Program for both the competitive and recreational Powerlifter looking to peak and test their Squat, Bench Press, and Deadlift. The Preparatory phase of the program focuses on accruing volume in the competition lifts and their variants. Fatigue is managed throughout this phase via volume and intensity adjustments, with unloading occurring before the commencement of the Specification phase. Lifters will have the opportunity to practice many heavy single attempts before a full taper and test.

Suggested schedule:
Monday
Tuesday
Thursday
Saturday
OR 2 days on, 1 off, 1 on, 1off, 1 on, 1 off

Competition

Volume

Total

4x Frequency

Prepare and Peak - Powerlifting (4 Days) INTERMEDIATE/ADVANCED

This is the first of two Preparatory Blocks. In this phase, we'll be focusing on accumulating VOLUME. Make sure to track your RPEs. The more data you collect, the more you'll know about yourself as a lifter. Competition lift variant intensities have a range (e.g. 5 x 4 x 70-75%). Use the heaviest weights possible provided you stay within an RPE7 - 8 range of difficulty. Lastly, try to progress workout-to-workout in your Lift Variations and Assistance work, but don't worry if you can't! You might NOT progress linearly, and that's OKAY! The goals of the BLOCK are more important than the goals of the workout.


Preparation 1

This is the second half of our Preparatory phase. Intensity in the Competition Lifts has increased. Our aim is to now our training volume around 75-85% zone. This is the most challenging period of the training cycle, so keep tough! You have a complete deload to look forward to at the end. Keep tracking your RPEs and be honest with what the bar's telling you! 


Preparation 2

This is the final phase of the program. Time to peak and set some new 1RMs in the competition lifts! You'll have the opportunity to work to heavy singles on multiple occasions coupled with moderate intensity work to keep you practiced. The cycle concludes with a full taper and test.

Specification

This is a 12-Week Program for the Weightlifter who needs to focus on fixing up their pulling mechanics in the Snatch and Clean. Our approach centers on building a laser-precise first pull that will translate into improved consistency with heavy lift attempts, and new PRs down the road.

This program is for you if you consistently lose the bar either behind you or in front, or if your hips are banged up from the bar.

Suggested schedule:
Monday
Tuesday
Wednesday
Friday
Saturday
OR 3 days on, 1 day off, 2 days on, 1 day off.

Olympic Weightlifting

Snatch

Clean and Jerk

Intermediate

Technique

Fix Your Pull - Weightlifting (5 Days) INTERMEDIATE

Step one in moving well is building strength in the right positions. This first block focuses on building both capacity and comfort in key positions, essential to executing Snatches and Cleans. 

Technical Strength

Now that we’ve got both the technical familiarity and strength to be in the right positions, it’s time to challenge ourselves. This block centers around Snatch and Clean variations that will further hone your ability to move well.

Technical Power

This is where we put it all together. In this block, we’ll be focusing on practicing your revised technique in the competition lifts. Training intensity will be contrasted between heavier practice in the classic lifts and lighter technique work to facilitate high-quality volume with the competition lifts.

Technical Realization

Whether this is your first training cycle, your first "real" training cycle, or you're coming back from an extended break, your needs are the same. This 8-Week program's goal is to build a great base for the rigors of Weightlifting or Powerlifting. If you've never lifted before, start here! 

Suggested schedule:
Monday
Wednesday
Friday
OR 1 day on, 1 day off, 1 day on, 1 day off, 1 day on, 2 days off.

Intro

Beginner

3x Frequency

Post-Layoff

Fundamentals

General Strength

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JustLift - Intro to Lifting (3 Days) BEGINNER

This first phase is all about practicing and building familiarity with key barbell movements. Our goal is to get lots of good reps in at very manageable weights. Focus on moving well, not what's on the bar. Most importantly: enjoy what you're doing! The secret to long-term success is taking pleasure in honing your ability workout to workout. 

Block 1

This is the second half of the JustLift program. Whether you're a beginner or just getting back into the swing of things, we hope that you're starting to find your groove. This last phase of the program is going to crank the intensity up. We're going to start focusing on heavier weights, so get ready to add more weight to the bar!

Block 2

This is a 10-Week Program for the Weightlifter who needs to prepare for a competition or just wants to improve their Snatch and Clean and Jerk PRs. We use an array of Snatch and Clean and Jerk variations to build the lifter’s ability in key positions. Loading is programmed non-linearly with a focus on volume in Block 1, and a gradual intensification occurring in Block 2. Fatigue is managed through weekly fluctuations in training volume, and strategic “fatigue management” workouts preceding heavy sessions. 

This training cycle is based on the same programming strategy our team used to take home the “Best Team” awards in Ontario in both the 2019 and 2020 seasons! 

Suggested schedule:
Monday
Tuesday
Wednesday
Friday
Saturday
OR 3 days on, 1 day off, 2 days on, 1 day off.

High Performance

Prepare and Peak - Weightlifting (5 Days) INTERMEDIATE/ADVANCED

This is the first Preparatory Block. Expect to work through lots of reps in many competition lift variations! We're going to emphasize positions in this first block. Intensity is mostly kept in the 70-85% loading zone with many optional opportunities to go heavier after the primary work is complete.  


This is the second half of our Preparatory period. In this phase we shift from being position focused, to working on top-end power. We finish this phase with a full deload on Week 7. 

The volume work is done - time to turn all that fatigue into gains! In this block, we'll be using significantly fewer lift variations, utilizing more movements that are specific to competition demands. Whereas before we tried to keep average intensity more uniform, we'll now be alternating more broadly between intensity zones to ensure you're feeling fresher for heavy sessions. 

Specification and Competition

This is a 12-Week Program for the Weightlifter who needs to focus on fixing up their pulling mechanics in the Snatch and Clean. Our approach centers on building a laser-precise first pull that will translate into improved consistency with heavy lift attempts, and new PRs down the road.

This program is for you if you consistently lose the bar either behind you or in front, or if your hips are banged up from the bar.

Suggested schedule:
Monday
Wednesday
Friday
OR 1 day on, 1 day off, 1 day on, 1 day off, 1 day on, 2 days off.

Fix Your Pull (3 Days).png

Fix Your Pull - Weightlifting (3 Days) INTERMEDIATE

This is a 12-Week Program for both the competitive and recreational Powerlifter looking to peak and test their Squat, Bench Press, and Deadlift. The Preparatory phase of the program focuses on accruing volume in the competition lifts and their variants. Fatigue is managed throughout this phase via volume and intensity adjustments, with unloading occurring before the commencement of the Specification phase. Lifters will have the opportunity to practice many heavy single attempts before a full taper and test.

Suggested schedule:
Monday
Wednesday
Friday
OR 1 day on, 1 day off, 1 day on, 1 day off, 1 day on, 2 days off.


Powerlifting (Prep and Peak) (3 Days).png

Prepare and Peak - Powerlifting (3 Days) INTERMEDIATE

This is a 10-Week Program for the Weightlifter who needs to prepare for a competition or just wants to improve their Snatch and Clean and Jerk PRs. We use an array of Snatch and Clean and Jerk variations to build the lifter’s ability in key positions. Loading is programmed non-linearly with a focus on volume in Block 1, and a gradual intensification occurring in Block 2. Fatigue is managed through weekly fluctuations in training volume, and strategic “fatigue management” workouts preceding heavy sessions. 

This training cycle is based on the same programming strategy our team used to take home the “Best Team” awards in Ontario in both the 2019 and 2020 seasons! 

Suggested schedule:
Monday
Wednesday
Friday
OR 1 day on, 1 day off, 1 day on, 1 day off, 1 day on, 2 days off.

*Note: this program is also suitable for an advanced lifter.

Weightlifting Prep and Peak (3 Days).png

Prepare and Peak - Weightlifting (3 Days) INTERMEDIATE

This is the second half of our Preparatory period. In this phase we shift from being position focused to working on top-end power. We finish this phase with a full deload on Week 7. 

This is a 10-week program reflecting our take on the “powerbuilding” concept! Our program is made for the lifter who needs to put on lean mass and/or requires an extended period of preparatory training at the beginning of an annual competition plan. 

Suggested schedule:
Monday
Tuesday
Thursday
Saturday
OR 2 days on, 1 off, 1 on, 1off, 1 on, 1 off

Powerbuilding (4 Days) ADVANCED

In this block we focus on building enormous amounts of volume to drive hypertrophy gains. This block will expose you to escalating volume for the 4 weeks before consolidating around a peak intensity. Beyond building lots of training volume, we'll also be focusing on heavier, competition lift variants to build positional strength and confidence. We'll also be peppering in 6, 5, and 4RMs in the Squat, Bench, Dead variants to both retain and build strength, keeping the feel of higher intensity lifting fresh.

For this block we’re dialing the volume back, and increasing your average training intensity. We’ll be taking advantage of that massive boost to our Work Capacity by distributing our lifts into many lower rep sets. This is so that we can focus on perfecting technical execution at higher intensities. We conclude this block with a full taper and test of your 1RM.

This is the second phase of our "Olympic Weightlifting How-To" program. Now that we've got the movements down, we'll be working on top-end pulling power and confidence getting under Snatches and Cleans. The Split Jerk will also be further refined. This is the final stretch to becoming a true Weightlifter!

Suggested schedule:
Monday
Wednesday
Friday
OR 1 day on, 1 day off, 1 day on, 1 day off, 1 day on, 2 days off.

Bridge to Oly - Phase II (3 Days) BEGINNER

The first block of Bridge to Oly - Phase II focuses on building familiarity with key drills that emphasize power and speed in the lifts. We've kept the loads on the lighter side so that you can focus on your technique. You'll also notice that compared to Bridge to Oly - Phase I, the overall volume has increased to further build your base strength and work tolerance.   

Time to turn all that practice into new Snatch and Clean and Jerk records! This second block has a similar amount of work as the first, but we'll now be tilting both your exercise and training load selection towards the competition lifts. Expect to do more work from the floor, handling heavier loads. We conclude this block with a test in the Snatch and Clean and Jerk.

Need to peak in a month? This is the cycle! This block of training can be used after any Preparatory period to peak for a meet or test day.  You'll be using a mix of contrasting loads. Our primary workouts will ask for a "Max for the Day," with the remainder of the workouts focusing on practice so that you go into your heaviest workouts recovered enough to perform. The block concludes with a full deload to ensure you're ready to set new records!

Peaking Block

Quick Peak - Weightlifting (5 Days) INTERMEDIATE/ADVANCED

Ready to lift heavy? This block is all about hitting big singles in the competition lifts. 

Quick Peak Weightlifting (3 Days).png

Quick Peak - Weightlifting (3 Days) INTERMEDIATE

This cycle is all about one thing: building Work Capacity for Weightlifting. Over 8 weeks, we spend equal time focusing on developing leg, pulling, and upper-body body strength for the Olympic Weightlifter. This is an offseason program that is ideal if you've recently spent a long period of time working on the competition lifts (think 3-6 months or more) and need to reset, starting back on the base building end of the pendulum. 

Preparation By Feel - Weightlifting (4 Days) INTERMEDIATE/ADVANCED

We start this block working exclusively on our strength foundations. Most of our weights will be selected by feel, with an emphasis on accumulating quality volume. We've purposely built-in a "cooldown" period for the Olympic lifts with Snatch/Clean and Jerk only making a return on Week 3.  Err on the side of caution this block, choosing weights that are closer to undershooting your RPEs. We want to emphasize building volume first, and intensity second. Make sure you're eating and resting plenty because you've got plenty of work here!

We're continuing what we started in Block 1. Continue to add weight as best you can for the Olympic lift movements. By the time you're finished this block, you should be in top condition, ready for a peaking cycle! 

This is the first phase of learning the Snatch and Clean and Jerk. The goal of this program is to establish (or re-establish) good technical movement with an emphasis on moving the bar correctly from the floor to the power position. We build foundational Work Capacity for the rigors of Weightlifting training and improve mobility as it applies to Weightlifting.

Suggested schedule:
Monday
Wednesday
Friday
OR 1 day on, 1 day off, 1 day on, 1 day off, 1 day on, 2 days off.

Bridge to Oly - Phase I (3 Days) BEGINNER

In this block we'll be working on learning the most important concept an Olympic Weightlifter can know: how to use their legs effectively. We have two goals. First, to learn what it feels like to push through the floor with the legs. Second, to both learn and hone the key positions a Weightlifter must be in to make consistent, successful lifts. Strength is built on a foundation of confidence. Treat each rep as an opportunity to practice a skill.  

Our focus in this block is on learning what we think is the most crucial phase of the Snatch and Clean: The first pull. The next four weeks are about learning to lift from the floor while building the strength necessary to do it consistently and correctly when it counts. 

The final block of the program is about putting everything together. Our focus is on beginning to practice the full lifts as well as some of their most essential variations. The last week concludes with a 1RM attempt in the Snatch and Clean and Jerk.  

Block 3

This 12-Week program is for the lifter whose pull needs the extra attention of a Deadlift-specific program to continue developing the lift. It's also for the athlete whose back and/or posterior-chain needs to get stronger. The cycle begins with equal attention paid to the three competition lifts with Deadlift specificity increasing in each subsequent block. The cycle concludes by specifically peaking the lifter for Deadlift performance.

Suggested schedule:
Monday
Tuesday
Thursday
Saturday
OR 2 days on, 1 off, 1 on, 1off, 1 on, 1 off

Deadlift

Perfect Your Pull - Powerlifting (4 Days) INTERMEDIATE

In this block our main goal is to prepare your back for the rigors of a Deadlift-specific program. You will have balanced volume amongst the lifts, with accessory work biasing posterior-chain strength. We'll also be developing good Deadlift technique with tempo work.

We now shift our volume towards Deadlift specificity. This is where we begin emphasizing building strength not just in the lift, but in improving the raw strength and resiliency of your pulling muscles. 

In our final block, the Squat and Bench Press are downgraded to maintenance mode as we add even more volume and intensity to our Deadlift work. Our first workout of each week focuses on practicing heavy attempts, balanced with a ligther second workout devoted to developing speed and confidence in the lift. We conclude with a peak and 1RM test in the Deadlift, followed by the Squat and Bench Press.

Looking to become a Powerlifter? Look no further! This program has two primary focuses: getting in lots of practice with the Squat, Bench Press, and Deadlift while simultaneously building the broad strength base required for more rigorous training down the road. Our program begins with an emphasis on practice before building up to a test in the Powerlifting total. 

Suggested schedule:
Monday
Wednesday
Friday
OR 1 day on, 1 day off, 1 day on, 1 day off, 1 day on, 2 days off.

Bridge to Powerlifting (3 Days) BEGINNER

This first block of the cycle focuses on two things: practicing the primary movements with the help of key variations, and building your tolerance for volume. We're going to do this by focusing on gradually building your volume to a peak in Week 5 before we start increasing the intensity in the next block of training. 

Time to intensify your training. The theme of this block is "heavy practice." You'll be doing all three lifts in the same day to build competition-specific work capacity towards the end of the block. Some of these workouts will be particularly tough, but you're ready! Train hard, and you'll conclude this cycle with new total!

Need to get in shape for a meet quickly? Or perhaps you just want a short block to practice some higher intensity lifting? This cycle is a single block designed to rapidly get you in max out shape!

Suggested schedule:
Monday
Wednesday
Friday
Saturday
OR 2 days on, 1 off, 1 on, 1off, 1 on, 1 off

Powerlifting 

Peak

Quick Peak - Powerlifting (4 Days) INTERMEDIATE/ADVANCED

This block is all about quickly honing the competition movements. You'll be going through lots of heavy singles and moderate-intensity down sets. In 4 weeks you'll be ready to max out!

This program is designed to develop strength in the Front Squat, which in turn will strengthen your Clean receipt. If you tend to get crushed by the bar and your back buckles in the Clean, or you just need to strengthen your Clean, this program is for you.

Suggested schedule:
Monday
Tuesday
Wednesday
Friday
Saturday
OR 3 days on, 1 day off, 2 days on, 1 day off.

Build Your Front Squat - Weightlifting (5 Days) INTERMEDIATE

In this block we'll be building your Front Squat through a ton of volume in the Front Squat and its variations, while simply maintaining your Olympic lifts and Back Squats.

Front Squat Capacity

In this block we'll be shifting our focus to higher intensity Front Squat work to "peak" for a final test day. We'll also start introducing some heavier Snatch and Clean and Jerk work to get your prepared to head into a preparatory cycle.

Front Squat Realization

This program is designed to develop strength in the Front Squat, which in turn will strengthen your Clean receipt. If you tend to get crushed by the bar and your back buckles in the Clean, or you just need to strengthen your Clean, this program is for you.

Suggested schedule:
Monday
Wednesday
Friday
OR 1 day on, 1 day off, 1 day on, 1 day off, 1 day on, 2 days off.

Build Your Front Squat - Weightlifting (3 Days) INTERMEDIATE

This 12-Week cycle is a complete Powerlifting program with an emphasis on building the Bench Press. Whether you struggle with pressing or you've got a meet coming up where the Bench Press is what you want to bring up the most? This is the cycle for you. 

Suggested schedule:
Monday
Tuesday
Thursday
Saturday
OR 2 days on, 1 off, 1 on, 1off, 1 on, 1 off

Bench Press

Unstick Your Bench - Powerlifting (4 Days) INTERMEDIATE

This first block is focused on building Bench Press volume. Week one is our baseline. In weeks two and three we up both the volume and intensity. The last block of the week is centered around managing fatigue before we really begin piling on the work in the second block!

This block starts adding more intensity to the mix. You'll heavy singles in key Bench Press movements every week. Expect plenty of singles practice along with escalating intensity. 

Time to consolidate our efforts towards intensity. Both your Bench volume and intensity are going to remain high. Meanwhile, we'll be alternating between bursts of volume/intensity in the Squat and Deadlift with practice recovery work to manage fatigue. We wind the block down with a full deload and test of all three lifts.

In this program, we'll be focusing on building up your strength for everything Overhead. We work on building up all of those stabilizer muscles, as well as just doing lots of volume to build up that strength and endurance to hold big weights above your head!

Get Strong Overhead - Weightlifting (4 Days) INTERMEDIATE

In this block, we have a ton of volume that focuses specifically on anything that contributes to your Overhead strength. 

Overhead Capacity

In this block we'll be begin to specify with the Competition lifts. You'll work towards a Test Day to test your new-found overhead strength!

Overhead Realization

Strong lifts require superior technique. This cycle is focused on building precise technical ability in the Squat, Bench, and Deadlift. While there aren't a lot of lift variations in this cycle, there's a lot of competition work at varying intensities. This cycle works great for someone looking to hone their competition lift execution or as competition preparation. 

Squat

Bench

Big 'n Boring - Powerlifting (4 Days) INTERMEDIATE

This program's all about building technical precision while putting on muscle. Practice an ethic of perfection on your  competition lifts. Be like a bodybuilder on your lift variations, focusing on the muscle groups they stress. This block is all about building a foundation.

The big and boring theme continues, but now with more of an emphasis on intensity.  The block begins looking a lot like the last one and ends with a full taper and test.

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