5-week olympic weightlifting jerk training program, aimed at developing jerk. Each week cycle is planned with a certain volume of Snatch exercises for “activating the muscle memory”. A special warmup routine with an impact on mobility and prehab before each session will help to prepare the full body for safe and effective weightlifting work.

INCLUDES:

	25 SESSIONS
	ОVER 55 EXERCISES
	SPECIAL WARMUP

* THIS IS A DIGITAL PRODUCT
* NO PHYSICAL PRODUCT WILL BE SHIPPED

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WHAT YOU GET:

	25 SESSIONS Rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity. Еach session is dedicated to JERK specific skills and drills. DURATION - 45-100 minutes. * TRAINING PROGRAM INCLUDED IN THE INTERACTIVE PDF * BONUS: MOBILE VERSION.
	ОVER 55 EXERCISES High variety of auxiliary exercises that are focused on improving overhead, position, core muscles and leg strength. These exercises will help build an athlete’s overall positional strength, which will lead to better numbers and more confidence in the JERK. * Include access to video demonstrations
	optimized structure and distribution of load The main volume of the program's load is aimed at developing the jerk, but also the program contains sufficient volume in snatch & clean exercises for “activating the muscle memory”. * Recommended for offseason athletic development
	SPECIAL WARMUP ROUTINE JERK requires maximal mobility, neuromuscular control, and power production. A special warmup routine for mobility and prehab before each session will help to prepare the full body for safe and effective training. It is a combination of auxiliary exercises to prepare muscles, ligaments, and joints.

THIS PROGRAM IS GOOD FOR:

✔ intermediate and advanced male/female lifters;

✔ Olympic weightlifters and functional fitness athletes during strength stage;

✔ lifters who are stuck and want to develop result in Jerk.

NOTE: For personal use only.

NOTE: Training Programs are Non-Refundable.

FAQ

How many days per week is the training?

You can plan workouts in two ways:
1. If the task is to build a base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are off days.
2. In the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 7 weeks and let you train sparingly with optimal recovery.

Can I combine it with other types of training?

Yes, you can, but the Jerk training program effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.

Will this program prepare me for the competition?

JERK CYCLE isn’t a program that should be used to get ready for a competition. After the completion of the training cycle, an athlete can do a MAXOUT session in the JERK to check their current progress. If your goal is to compete, I recommend to continue training using my competition training program.

What type of equipment is needed for this program?

Barbell and Bumper Plates
Squat Rack
PVC
GHD
Rubber bands
Blocks
Kettlebells
Plyometric Box (approx. 20-24 Inch)

"All exercises and drills in JERK CYCLE has video demo and detailed description. This is very useful as far I am planning to be a coach in the future."

Mexico

Sebastian Jimenez

"I combined JERK program with CF wods, it was fine. But you need to decrease volume in gymnastics, because load on shoulders is high enough."

Mexico

Braulio Muñoz

"Nice program for off season training. It feels a bit different than usual training cycle, but recovery is good due to Snatch and Clean reps are sufficiently cut."

USA

25 SESSIONS

ОVER 55 EXERCISES

optimized structure and distribution of load

SPECIAL WARMUP ROUTINE

Sebastian Jimenez

Braulio Muñoz

Matt Prest