The best results are had when strength programming is done in linear cycles. Progress should be tracked, logged and observed. Weights are chosen based on an Athletes 1RM, 3RM and 5RM %’s. In most cases Power-lifting cycles should precede Olympic cycles. Constantly varied STRENGTH programming will only get you so far.
Here are our individualized linear strength cycles for you to follow before and after classes. In some cases, your cycle will take precedent over the first 30 minutes of class. There will be 3 Options to choose from:
KNUCKLEHEAD POWER: A Powerlifting cycle, similar to the 5×5 program, but a bit more involved. Learn to master the Back Squat, Bench Press and Deadlift. This is a great cycle for both beginner, intermediate and experienced lifters. ($35)
KNUCKLEHEAD BARBELL: An Olympic Lifting Cycle. Begin the mastery of the Clean and Jerk and Snatch. This cycle is more advanced and it is RECOMMENDED that you complete Knucklehead power before undertaking this program. ($50)
KNUCKLEHEAD ULTIMATE: A combination of both Powerlifting and Olympic Lifting – Recommended for advanced athletes only. This is a high volume cycle, athletes must be cleared by a coach before embarking on this journey… ($65)
The programs will come with a spreadsheet that will have everything written out for you. Programs will be done in 8 week cycles (with some exceptions). The weights will be designed based off of your current 1RMS, 3RMS and 5RMS. A coach will be able to approximate your numbers if needed. Coaches will design everything to fit your needs specifically, you will need to do nothing. In addition, You will have to schedule a 30 Minute consultation with one of our coaches to review the purpose, execution and technique associated with your program. Everything will be covered.
Interested in Barbell Club Programming? Fill out the form to be contacted by one of our Coaches and start tomorrow!