Strong/Powerful/Conditioned

The Strong/Powerful/Conditioned Program is a 4 day/week program that alternates between Week A and Week B This program incorporates slow lifts for raw strength, Olympic lifts for power, and high intensity conditioning for a well-rounded program that leaves no motor unit unrecruited. Program goals:

  • Increase raw strength (slow lifts)

  • Introduce and develop weightlifting technique (quick lifts)

  • Perform high heart-rate conditioning work that doesn’t leave you sore

Week A:

Workout 1 -

  • Press Ladder* 5’s (+2.5lbs ea session)

  • Squat Ladder 5’s (+5lbs ea session)

  • Pull-ups 3X5

Workout 2 -

  • Power Clean 6X2 (+2.5-5lbs ea session) - Moderate weight

  • Snatch Complex (Snatch + Hang Snatch + OHS) 5X1+1+1 (+2.5-5lbs ea session) - LIGHT

  • High Intensity Conditioning Effort

Workout 3 -

  • Bench Press 3<3<3<3 (work up to a heavy set of 3)

  • Clean and Jerk 1-1-1-1-1 (work up to a moderately heavy single that can be repeated for a total of 5 efforts; add 2.5-5lbs each heavy C&J session)

Workout 4 -

  • Snatch Balance 5X3 (+2.5-5lbs ea session) - Light to Moderate weight

  • Deadlift 4X4 (+5-10lbs ea session)

  • High Conditioning Effort with Abdominal work

Week B

Workout 1 -

  • Bench Press 7X3 (7 sets of 3; +2.5-5lbs ea session)

  • Squat 7X3 (7 sets of 3 reps; +5lbs to each session)

  • Chin-ups 3X5

Workout 2

  • High Intensity Conditioning

Workout 3

  • Snatch 1-1-1-1-1 (work up to a moderately heavy single that can be repeated for a total of 5 efforts; add 2.5-5lbs each heavy Snatch session)

  • Paused Front Squat 5 X 3 (1 count pause; +2.5-5lbs ea session) - Light to Moderate weight

Workout 4

  • 2 Push Press + 1 Split Jerk for a total of 5 rounds (+2.5-5lbs ea session)

  • Deadlift 1X5 (+5lbs ea session)

  • High Conditioning Effort with Abdominal work

*”Ladder” = Warm-up weight performed for 5 reps up to a challenging set of 5 and going back down in weight performing 5 reps of each rung of warm-up progression.

Heidi Coffman