JERK CYCLE

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  • Regular price $29.00

5-week weightlifting training program, aimed at developing jerk. Each week cycle is planned with a certain volume of Snatch exercises for “activating the muscle memory”. A special warmup routine with an impact on mobility and prehab before each session will help to prepare the full body for safe and effective work training.

 

INCLUDES:
25 SESSIONS
ОVER 55 EXERCISES
SPECIAL WARMUP

 

DEMO VERSION

* 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: MOBILE 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.


NOTE: For personal use only.
NOTE: Training Programs are Non-Refundable.

 

 

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)


REQUIRED EQUIPMENT AND ACCESSORIES:

✔ Barbell

✔ Bumper Plates

✔ Squat Rack

✔ PVC

✔ GHD (optional)

✔ Rubber bands

✔ Blocks (or you can use weightlifting plates)

✔ Plyometric Box (recommended/approx. 20-24 Inch)

✔ Straps




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