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We use the app TrueCoach to optimize our communication. Programs from any of our listed options are delivered to you daily via email, and for any option including video review, you would upload your videos directly into the TrueCoach app where communication/feedback would also take place. Following commitment to any of our programs, we would send you an invite through TrueCoach to the email address of your choice.
See All Available Options Below:
General Program – $49.95/Month
Fits the needs of anyone that wants to improve the snatch and clean and jerk under load. This phased program includes a focus on strength, then specificity toward the full snatch and clean and jerk, into a competition or testing phase; it includes a balance of recovery and stimulation to wrap up the cycle and peak for that test day.
Within this option we have a 3 day/week, a 5 day/week, and a Masters program to choose from. The Masters program is also 3 days/week, but with less overall volume and a greater emphasis on mobility.
Each program includes an optional “extra credit” day: the 6th extra credit day on the 5-day program is focused on auxiliary exercises, whereas the 4th extra credit day on the 3-day and Masters is opportunity to get more reps in with the barbell. (Each individual day of the Masters program also typically includes an optional exercise.) Any extra credit is not required to benefit from the program, they are simply included to allow for customization.
Workout Template
Warm Up Section (10-15 minutes)
A. Shoulder/upper body prehab
B. Squat/overhead sequences (including mobility drills/barbell movement prep)
Work Section (30-60 minutes)
*There are typically only 2 main exercises with the Masters program
A. Specific Warm Up (movement 1 position prep)
*usually only with the Masters program
B. Movement 1
C. Movement 2
D. Movement 3 (for the 3 day and 5 day programs)
E. Movement 4 (occasionally for the 3 day and 5 day programs)
Extra Credit Section (10-15 minutes)
*This optional section is typically only seen in the Masters program as a 3rd exercise
A. Movement 3 of Masters program
Auxiliary Section (10-15 minutes)
A. 2-3 movement circuit (i.e., GHD’s, Carries, etc.)
*This is to help fill in any holes or to maintain completeness for each athlete
Recovery Section (10-15 minutes)
A. 2-3 mobility pieces
*Current session recovery/upcoming session prep
Complete Session Target Time = 60-90 minutes
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Customized Program + Video Review – $199.95/month
We will create a weightlifting program from scratch to best fit the individual, and/or for peaking on a specific date. This process will start with 1-3 weeks of portions from our General Program to allow us to align on goals and to assess in order to build out the best program for YOU. Included will be 1 video review for each movement each day.
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Customized Program + Video Review + Additional Program Combo – $299.95/month
This is creating a weightlifting program from scratch to best fit the individual AND written around other programming; including 1 video review for each movement each day. One example we’ve worked with many times in the past is an individual on a CrossFit program wanting to implement extra weightlifting strength or technique work into their regime, but without doubling up on anything or 1 program interfering with the other. Additionally, we have athletes that are working around and rehabbing major injuries or limitations. These types of scenarios require molding all of the work together so to speak with extra steps and special care.
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Questions? Don’t hesitate to text or email:
512-565-2828
vaughnweightlifting@gmail.com
Vaughn Weightlifting 