Jerk Program 

DESCRIPTION

5-week weightlifting training program aimed at developing JERK.

Program contains a wide variety of jerk, press, and balance exercises with a high number of repetitions for overhead strength, core training, and squats variation for leg strength. Same time there is a certain volume of Snatch and Clean exercises for “activating the muscle memory.

INCLUDES:

5 week program (25 sessions included)

created to develop result in JERK

provide neuromuscular adaptation

good for weightlifters and functional fitness athletes

Version compatible for mobile devices

One Time Purchase for #LifeTime Access.


$34.90$17.90



*THIS IS A DIGITAL PRODUCT
  * NO PHYSICAL PRODUCT WILL BE SHIPPED

WHAT YOU GET:

25 SESSIONS

Rational alternation of heavy, technical and recovery sessions, which are balanced by volume and intensity. Еach session is dedicated to JERK specific skills and drills. Duration: 45-100 minutes.


* Training program included in the interactive PDF

* Bonus: PDFmobile version.

ОVER 55 EXERCISES

High variety of auxiliary exercises that are focused on improving overhead, position, core muscles and leg strength. These exercises will help build an athlete’s overall positional strength, which will lead to better numbers and more confidence in the JERK. 

* Include access to video demonstrations

optimized structure and distribution of load

The main volume of the program's load is aimed at developing the jerk, but also the program contains sufficient volume in snatch & clean exercises for “activating the muscle memory”. 


* Recommended for offseason athletic development


SPECIAL WARMUP ROUTINE

JERK requires maximal mobility, neuromuscular control, and power production. A special warmup routine for mobility and prehab before each session will help to prepare the full body for safe and effective training. It is a combination of auxiliary exercises to prepare muscles, ligaments, and joints. 

THIS PROGRAM IS GOOD FOR: 


✔ intermediate and advanced male/female lifters;


✔ weightlifters and functional fitness athletes during strength stage;


✔ lifters who are stuck and want to develop result in Jerk.


We created a buyer's guide to help you figure out which training program is right for YOUR needs!


PRICING

JERK CYCLE

$17.90 $34.90


CLEAN, JERK SET

$55.00 $70.00

OLY SET

$69.00 $105.00

Duration

5 weeks

10 weeks

15 weeks

Number of programs

1

2

3

Workout Tutorial Videos

#LifeTime Access


JERK CYCLE

$17.90

$34.90

CLEAN, JERK SET

$55.00

$70.00

OLY SET

$69.00

$105.00

Duration

5 weeks
10 weeks
15 weeks

Number of Programs

1
2
3

Workout Tutorial Videos

#LifeTime Access


Customer Reviews

Based on 3 reviews
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K
Karen Powell
love it

Great easy to follow , clean and efficient videos and set up. Great program

A
Antonio Negreiros
Antonio - Jerk Cycle

It's a really week structured program that focuses on the very best exercises to gain proficiency. My only suggestion would be to put all the video material into one big library in the same platform. It was a really helpful program, easy to understand and follow, making noticeable improvement week to week.

S
Susanne Kessler
Perfect to work on form and volumn

This program helped me focus on form and PR at the end

FAQ

  • How many days per week is the training?

    You can plan workouts in two ways:
    1. If the task is to build a base for further competitive training, we recommend 5 sessions per week, where Thursday and Sunday are off days.
    2. In the absence of a specific goal and competition timing, you can train every other day. This will extend the training program for almost 7 weeks and let you train sparingly with optimal recovery.

  • Can I combine it with other types of training?

    Yes, you can, but 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.

  • Will this program prepare me for the competition?

    JERK CYCLE isn’t a program that should be used to get ready for a competition. After the completion of the training cycle, an athlete can do a MAXOUT session in the JERK to check their current progress. If your goal is to compete, I recommend to continue training using my competition training program.

  • What type of equipment is needed for this program?

    Barbell and Bumper Plates
    Squat Rack
    PVC
    GHD
    Rubber bands
    Blocks
    Kettlebells
    Plyometric Box (approx. 20-24 Inch)

TESTIMONIALS

This training program has been battle tested by various athletes around the world. Here are some feedback from athletes who received the earliest access to the program:


SNATCH CYCLE



CLEAN CYCLE



OLY SET


The jerk lift is the second part of the second of two competitive exercises (snatch and clean and jerk) in Olympic weightlifting. The lifter raises the bar from the shoulders overhead after completing the first part of the exercise, the clean.

As a training exercise, it serves to develop clean & jerk: technique, strength, speed and all other necessary skills. As a standalone exercise, jerk progression can also be used in other sports to develop strength, speed, accuracy, mobility, and overhead power.

Jerk variations

There are three most common push variations: split jerk, push jerk and squat jerk. Each of these styles has its own cons and pros. To begin with, we will analyze the basic technical elements of jerk program.

TECHNIQUE AND PHASES

Starting position in weightlifting jerk.

Feet about hip-width apart with toes slightly turned outward by 5-10°. The center of gravity is in the middle of the foot or slightly shifted to the heels, full contact of the feet with the platform. The torso is tight, the chest is open, the barbell lies on the deltoids, the arms are relaxed, the elbows are slightly turned to the sides and are in the interval of 3-4 hours of the “clock face”. 

Dip

Bend your knees slightly, keeping your torso upright and your weight on your heels. The depth of the dip in professional athletes is on average 8-12% of the height. In practice, the dip is up to 1/4 of the squat.

Drive

After reaching the optimal depth of the dip, immediately proceed to drive: powerfully and vigorously unbend your knees, remaining on a full foot, the torso remains rigid, arms are relaxed. After fully extending your legs, start pushing off against the bar with your arm, moving your feet as quickly as possible into a split or power jerk position.

Catch position

Fix and stabilize the bar above your head. It is important to keep your balance securely and smoothly collect your legs so as not to lose balance. If an athlete performs a split jerk, then the front leg should be pulled first and then the rear leg. In this case, the body should be in the most vertical position.

Split jerk

A feature of this jerk technique is that after the end of the drive phase, the athlete throws one leg forward and the other back and fixes the bar above his head in a lunge position.

Split jerk style has an advantage in balance, since the height of the catch of the bar is much higher, and the area of ​support is wider.

Another significant advantage of the split jerk is the ability to successfully complete a set even after small technical errors. A common mistake is not fully pushing out, after which the bar remains slightly ahead, and athletes are forced to “catch up” with it. From the position of split for many athletes, this is successful.

Speaking of the disadvantages of split jerk, it is necessary to say about the amplitude of going under the bar. In split jerk, this height is limited by the depth of the lunge at which the lifter is able to balance steadily under the heavy barbell.

Also, the disadvantage of split jerk is a more complex structure and a lot of technical nuances both in the work of the feet and in the coordination of the whole body. It is necessary to take into account in split jerk program designing.

Push jerk

Technical push jerk program has all the same phases as split jerk until the end of the drive phase. After the end of the drive, the athlete scatters the feet to the sides and fixes the bar above the head.

An important advantage of the push jerk is the simpler mechanics and coordination of movement: everything happens in one plane. The angles and structure of the movement have a lot in common with squats.

The downside of the push jerk is that when lifting the max, lifters are forced to meet the bar as low as possible, often in full squat. Imagine that after the hardest clean-up, the athlete performs a jerk and again finds himself in a low squat position from which he needs to get up again. Not everyone has enough energy for this.

Lightweight and middleweight lifters who push jerk usually practice during jerk workout program catching the barbell in a deep squat, which enables them to successfully lift the heaviest weights.

Push jerk

Technical push jerk program has all the same phases as split jerk until the end of the drive phase. After the end of the drive, the athlete scatters the feet to the sides and fixes the bar above the head.

An important advantage of the push jerk is the simpler mechanics and coordination of movement: everything happens in one plane. The angles and structure of the movement have a lot in common with squats.

The downside of the push jerk is that when lifting the max, lifters are forced to meet the bar as low as possible, often in full squat. Imagine that after the hardest clean-up, the athlete performs a jerk and again finds himself in a low squat position from which he needs to get up again. Not everyone has enough energy for this.

Lightweight and middleweight lifters who push jerk usually practice during jerk workout program catching the barbell in a deep squat, which enables them to successfully lift the heaviest weights.

Power Jerk

This is another name for the push jerk exercise. Let this not scare the athletes: the names are different, but the exercise is one.

Squat Jerk

This pushing style is most commonly seen in light weight lifters, mostly Asians. Squat Jerk has all the same phases as split jerk until the end of the drive phase. After the end of the push, the athlete scatters the feet to the sides and falls down with maximum speed to a full squat position, where he fixes the bar above his head.