Pre-Written Programs
Whether you are looking to get started on your fitness journey or improve your strength & conditioning for a particular sport, our program library should have something for your goals. General exercise, hard weight-room training, injury protocols, the list goes on. We will be constantly building our library and look forward to eventually being able to cater to all strength & conditioning needs. If you don’t see a program that fits your goals, you may request what you’d like to see from us by email and we’ll put it at the top of our to-do list.
Olympic Weightlifting - Intermediate
(Technique Focus)
This is a program for weightlifters who have developed the basic technique and strength to progress in the sport, and are ready for a higher level of technical work along with consistent strength and accessory pieces in the week to increase mass and to develop more force production.
Olympic Weightlifting Intermediate Technique Program
Olympic Weightlifting - Intermediate
(Strength Focus)
Weightlifting is a very technical sport, but we can’t forget that it’s ALSO a strength sport. This intermediate program will focus on strength development while still progressing the Olympic lifts. The volumes are moderate overall, but the strength work is HEAVY. You will also be doing hard accessory work to help build more muscle.
Olympic Weightlifting Intermediate Strength Program
Gymnastics Conditioning - Beginner
(No Equipment)
This program is for those who want to break into beginner gymnastics and move towards intermediate levels of strength and conditioning, preparing the joints for consistent gymnastics training on all events. You will also be working on difficult bodyweight movements and progressions to develop a handstand. If you have no equipment available to you besides a potential household object, this program is perfect for you.
Gymnastics Conditioning Beginner (No Equipment) Program
Strength Training - Beginner
This program is for newbies to the gym who want to begin developing strength and size. The program will have you do traditional weight room strength training, and will focus primarily on skill development for compound lifts, as well as building volume in bodybuilding exercises.
Strength Training Beginner Program
Strength Training - Beginner Level 2
This program is for those with a little bit of experience in the gym and are ready to workout 4 days a week. You will perform both compound strength exercises with lower repetitions, and bodybuilding exercises with higher repetitions. This program is incredibly well-rounded and will prepare you to become a true intermediate in strength training.
Strength Training Beginner Level 2 Program
Pec Tear Rehabilitation
This is a 12 week program meant to guide you back to activity and help restore flexibility and strength after a surgical procedure to repair a pectoralis major tendon rupture. The exercises and their accurate timing & placement are based on actual research on proper rehabilitation, as well as anecdotal evidence from Coach Joey’s own experience with a pec repair and fast recovery.
Pec Tear Rehabilitation Program
Strength Training - Intermediate
This is the 3rd step in our strength training series. In this introduction to intermediate training, you will begin to appropriately push your limits and utilize new programming techniques that allow for a speedy increase in strength. You will also be hammering at bodybuilding exercises to increase muscle size, increasing your capacity to continue getting stronger as well as keeping your joints healthy and resilient.
Strength Training Intermediate Program
Olympic Weightlifting - Beginner
Ah, weightlifting. The strength sport that combines maximal strength with precise skill and mobility. This program will teach you to develop that strength, hone those skills, and build on the flexibility necessary to complete the Olympic lifts. You will learn to snatch, clean, and jerk, while also completing necessary strength work and building mass with bodybuilding accessories so that your capacity for strength can continue to grow.
Olympic Weightlifting Beginner Program
Rock Climber Strength & Conditioning
Strength and endurance are both critical to performance as a climber. Each training session will build on another and assist in keeping you well-rounded, maintaining joint health, and developing strong muscles that have the endurance to keep you on the wall longer.
If you enjoy climbing/bouldering and want to give yourself a quick performance boost, this program is for you.
Rock Climber Strength & Conditioning Program
"The Brute" Powerlifting
Our first Powerlifting program prepares you to do what powerlifters do best, lift heavy weights. With 4 days a week of training, this program prioritizes the competitive movements first (Squat, Bench, Deadlift), followed by accessory and isolation work to maximize muscle growth. By the end of the cycle, you will be prepared to hit new 1 rep maxes either in competition or at your gym.
"The Warrior" Powerlifting
If you’re looking for a well-rounded program suited for optimal progress in each competition lift, this one’s for you. The “Warrior” is 5 workouts a week, which includes 3 Bench Press sessions, 2 Squat sessions, and 1 Deadlift session. this program prioritizes the competitive movements first (Squat, Bench, Deadlift), followed by accessory and isolation work to maximize muscle growth. By the end of the cycle, you will be prepared to hit new 1 rep maxes either in competition or at your gym.
"The Rogue" Powerlifting
If you’re prepared to work towards an elite level of strength and skill with the powerlifts, this is the program for you. The “Rogue” is 6 workouts per week, which includes 4 Bench Press sessions, 2 Squat sessions, and 2 Deadlift sessions. this program prioritizes the competitive movements first (Squat, Bench, Deadlift), followed by accessory and isolation work to maximize muscle growth. By the end of the cycle, you will be prepared to hit new 1 rep maxes either in competition or at your gym.
Patellar Tendinopathy Rehabilitation
One of the most common and frustrating injuries an athlete can experience is patellar tendinopathy (a term that encompasses tendinitis and tendinosis), also known as “jumper’s knee”. Using the most up-to-date strategies, we’ve developed a 3-stage program meant to heal and strengthen the tendon so that you can return to your sport or activity with the confidence that your knees will never feel weak ever again.
Patellar Tendinopathy Warm-Up
For most people, a solid warm-up routine can be the difference between being pain free or getting a pretty serious injury. Patellar tendinopathy is a particularly common injury that can be avoided with such a warm-up. This free protocol includes a 15 minute routine of exercises that properly warm the patellar tendon without over-stressing it, leading to reduced pain and better performance in the gym.
Powerbuilding - Advanced
Can you attain elite strength AND an elite physique? With the right program, absolutely. This high level powerbuilding program will help you push your 1 rep maxes on squat, bench, deadlift, and shoulder press. You will also be able to pack on slabs of muscle by completing a hefty amount of bodybuilding work after you complete your strength exercises. Expect to be sore, expect to be tired, but expect to get stronger and more jacked.
