Personal Weight Training

  • 8 September 2020
  • 0 replies



An in-depth and advanced weight training program for athletes that like to pump iron! While all of our programs contain elements of “The Big 3” – Power, Control, Capacity – during this program, the emphasis is placed on strength and work capacity. Athletes will undergo cycles within the power and olympic lifts, and compliment with accessory strength and positional work.



  • 48 Total Training Sessions | 12 Weeks of 4 Sessions
  • Week 6 = Unload Week
  • Each session takes roughly 30-45 minutes


Lesson Format

Each weight training day contains a brief warm up, some technique and positional mobility, then concentrated strength development through the core lifts. It is supplemented with basic accessory work and quick but intense finishers.



Grades 9 – 12 – For students who already have a complete fundamental fitness education and wish to continue their training with a focus on strength, rather than overall fitness, or athletic development.



Intro to Fitness 1 & 2

Intro to Weight Training 1 & 2


Students and athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months).



Must Have:

  • PVC Pipe
  • Barbells, Bumper Plates & Rack
  • Dumbbells & Benches
  • "Run" option

Nice to Have:

  • Kettlebells
  • Jump Rope
  • Plyo Boxes
  • Pull-Up Bar/ TRX/Rings
  • Foam Roller/Lax Ball
  • Cardio Machines



  • Continual Tracking of…
    • Back Squat
    • Bench Press
    • “Clean”
  • New Assessment of…
    • Hang Clean
    • Full Clean
    • Front Squat
    • Deadlift


  • Jump Rope (Skill)
  • Push Up/Pull Up/Air Squat (Strength Capacity)
  • 2 Min Burpee (Anaerobic Conditioning)
  • Squat Therapy (Mobility)
  • Plank Hold (Stability)

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