Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
Develop Pulling and Squatting Strength for Explosive Performance!
PROGRAM STRUCTURE
The program consists of 6 weekly microcycles for 5 workouts per week. In each weekly cycle, one training day is planned with an emphasis on competitive exercises for muscle activation and working in a dynamic mode of your muscles.
By the week 6, the athlete should have a feeling of increasing power and acceleration of competitive movements.
This is a 6-week program with 5 sessions per week. Most training sessions are filled with squat and pull variations. But there's also a wide variety of muscle snatches and presses in this program - with many reps per exercise to encourage full-body strength training!
The volume is high, INTENSITY is above average.
TRAINING GOALS
It's perfect for athletes who want to work on:
Developing pulling and squatting strength;
Competition lift improvement;
Increasing legs explosiveness;
Off-Season athletic development.
NEED TO INCREASE EXPLOSIVENESS IN YOUR LEGS?
Develop Pull & Squat Strength for Explosive Gains!
WHAT'S INCLUDED
6-weeks of weightlifting workouts;
5 workouts per week, 60-90 minutes each;
30+ Technique drills and accessory work;
50+ high-quality video tutorials;
Unlimited access via mobile-friendly format.
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
Boost Your Pull & Squat Strength for Better Lifts and Explosive Legs!
I may not be lifting gold medal weights but I am hitting PBs every week. Thanks heap’s Oleksiy
M
Matt Taylor
Good workout programme
Good workout programme, good range of movements, helpful videos to watch, overall enjoy doing these workouts
K
Kumar
PULL & SQUAT CYCLE
R
Raffaele Guarro
Pull
Very good workout
G
Gabriel Manta Tatu
Great Results
This was a great cycle overall. Juuust a little boring in a couple of sessions (not that much diversity), but there aren't that many alternatives of exercises for squat and pulling strength. So all is OK from my end. I also documented the whole process on my ytb channel, so everybody can see my progress. At 38, I managed to hit new PR numbers in Front Squat, from 102.5kg to 115 kg, and in Back Squat from 125kg to 130kg. However, for Deadlift, I had to stop, because of a small knee inconvenience. I am guessing that I pushed too hard in the Squat session and I probably needed to focus only on Back Squat and leave the legs to rest a bit, then go further to Deadlift. Great 6-week training, I also shared my positive feedback on my channel. Now, some good ol' functional fitness for me, and in autumn, start another cycle from Torokhtiy. Thanks and keep up the good work. Keep on being active!
Hey, Gabriel!
Thank you for a such detailed feedback! Happy that you achieved you PR's! Keep going, new BIG numbers are coming! We believe in you and will be here to help you with a new PR!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
Will this training program help me to improve pulling strength in weightlifting?
The answer is yes, 100%! Weightlifting is a sport that requires explosive power, and this training program will improve your ability to produce explosive power.
How frequently should I train?
You can plan workouts in 2 ways:
if the task is to build base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are days off;
if the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 8 weeks.
Can I combine it with other types of training?
We do not recommend combining this program with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The program's effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.
Is it necessary to train in weightlifting shoes?
We highly recommend you wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
I worked very well with this program, and the results were amazing. The only days with 30-45 minute workouts were tiring for me (too short workouts), but I supplemented it with the program full-body mobility for weightlifting). To sum up a nice 5 weeks, I will return to this program ;)
SUPPLEMENTS MANUAL it's for those starting an adventure with supplementation. Trainers who already have knowledge of athlete nutrition won't learn anything new.
For beginners 5/5.
Hi! Thank you for your feedback and honest opinion!
You’re absolutely right - the Supplements Manual is designed primarily for beginners who are just starting their journey with sports nutrition. Our goal was to create a clear and practical guide that lays a solid foundation for safe and effective supplementation.
For more experienced athletes and coaches, we believe that advanced supplementation should be approached individually and based on professional medical guidance, including blood work and other diagnostic analyses. That’s why we intentionally kept this guide focused on fundamentals and general safety.
We truly appreciate your support and are always open to suggestions on what you’d like to see next.
the book is stacked with great information.
my favortie parts:
good insights from Alexs,
plethora of pictures and videos to back up or sow in much better detail even minor parts of the technique,
each chapter has exercises to help build the skills you just learned,
check list of cues,
downsides: really the only thing i found myself looking for more was getting under the bar in the clean and snatch but literally every part fo the movement beside that is covered in great depth
for a guy like me who has no actual education in the oly lifts outside of youtube this has helped a lot in getting me to understand how to do these lifts more competently.
Hi, thanks for the program! I've started it and I'm at my second week. As I am rather old, or let me say 67 years young, the weights I use are not heavy. However I make all the exercises for the session. And as I usually make a group WL session per week, your sessions are 2 per week, not 3. That's all for now and thanks again. Best regards, Aneliya
I would advice the Squat program to everyone who has hit a plateau with squats (both front and back), and decides to dedicate some solid weeks of training to building general strength for their weightlifting. Of course, it is not aimed at Elite weightlifters, but its flexible structure can be adapted from beginners to fairly advanced athletes. Since it is a 3 day/week program (plus one accessory work day), it is also adaptable to functional training or CrossFit.
It allowed me to reach very heavy weights, considering my own bodyweight :)
Started applying the drills 1 week ago and am amazed by the extensive detail of the mobility procedures. Only change I would suggest is to have a separate specific platform for starting the videos instead of having to start them individually every time.
I have dipped my toes into olympic lifting for a while. Finally I have a structured program which I feel I can run through a couple of times. I feel my techniques have improved and actually my squat (back and front) have improved significantly by more than 15%. Additionally my trunk is much more stable and I am more aware of how I move during the lifts. Really recommend this for everyone who loves throwing around barbells.
This is the club where we unite as a community,
learn to overcome our weaknesses, and develop ou...
I appreciate you providing me the chance to learn from you.
Additionally, this club helps us become more confident. I'm becoming better, and I have a lot more confidence now than I had.
I develop my discipline. I'm becoming encouraged by this club since we're supporting one another.
I'm currently reading the Snatch master class PDF. I'm having a great time with a practical.
I always value your counsel and advice. Your tiny hints could help us improve our lift. And it’s improving a lot.
You might need to work with lower % the first week, the power exercises squat, deadlift and pulls are not that frequent
You may need to add some auxiliary work, and maybe add some technique the weeks that you don’t snatch
I am enjoying that I feel fresh
Hi! Thanks for your feedback.
Any training plan is not dogma - just an action manual.
So it is smart to adapt it to individual needs.
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