9-WEEK BACK STRENGTH CYCLE 9/21-11/22

READY TO TAKE YOUR OLYMPIC LIFTS TO THE NEXT LEVEL?

7-DAY TRIAL + 3 MONTHS FREE!

9-Week BACK STRENGTh cycle

THIS PROGRAM'S FOCUS

Back Strength With Heavy Deadlifts

Over the next 9 weeks, you'll build a strong back with heavy Snatch Deadlifts and Clean Deadlifts to help your olympic lifts feel stronger off the floor. Additionally, all squats will have a 3 sec pause to focus on good posture out of the bottom. You'll also use the RDL and Good Morning as an accessory to build a strong back!

Low-Volume, High Intensity Olympic Lifts

Because of the emphasis on pulling and back strength, we'll be keeping the volume of olympic lifts low to not add unnecessary back fatigue. You'll do this by building up to a 3/2/or 1RM for the week immediately before your deadlifts.

Jerk Technique Emphasis

Because we can't do as much Snatch or Clean this training cycle, we'll be shifting more of our focus to improving the Jerk. You'll have two jerk workouts per week with variations designed to build a stronger dip and drive to help get the most weight overhead.

Targeted Accessories

Deadlifts alone aren't enough. I've included targeted accessory exercises with every workout to help you build muscle in the back, legs, and core so you can hit the biggest deadlift PR possible.

HERE'S EVERYTHING YOU GET:

  • Flexible Training Program

    Now available in 3, 4, and 5 days per week! Includes daily olympic lifts, strength work, and accessory exercises all designed to help you set PRs.

  • Daily Video Feedback

    Upload videos of your lifts and I'll give you tips to improve your technique and start moving like an elite weightlifter.

  • Coach Messaging

    Your coach is always a DM away! Whether you need help modifying the workout for your schedule, equipment, or injury, I'm here to help!

  • 4 Bonus Programs

    You'll also get access to our 8-Week Upper Body and 8-Week Lower Body Strength Programs as well a 1-Week and 2-Week Competition Taper Program!

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7-DAY TRIAL + 3 MONTHS FREE!

FREQUENTLY ASKED QUESTIONS

Does this include coaching?

Yes! This program includes daily video feedback on your lifts + coach messaging for exercise swaps or program adjustment questions!

What if I'm starting mid-cycle?

If you're starting mid-training cycle, don't worry! Once you get in the app for your free week, a coach will message you to let you know how to modify the program based on where you're at! You may need to adjust the weights down for a week or two to get acclimated, but you'll be caught up and running in no time!

What equipment do I need?

You'll need a barbell and bumper plates, squat rack, bench, and assorted dumbbells. A GHD and resistance band are recommended but not required.

Is this program for beginners?

This program is beginner friendly - If you have basic experience with the olympic lifts, you'll do just fine!

However, if you are new to the olympic lifts, then I recommend starting with WL101, my Free 6-Week Beginner Program here!

How long do the workouts take?

Each workout is designed to take 60-90 minutes!

7-DAY TRIAL + 3 MONTHS FREE!