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WEEK OF 4/24 STRENGTH/POWER WEEK 1

This is week 1 of the new strength/power cycle.  This particular week will be known as a transition week.  Transition weeks are means for physiological and psychological refreshment.  This week will consist of bodybuilding and weightlifting exercises that may or may not increase powerlifting performance. Wednesday 4/26 Dumbbell Bench Press 5×8-12 heavy Dips 5×5 with weight...

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WEEK OF 4/24 VBC WEEK 1

This is week 1 of the new VBC weightlifting cycle.  This particular week will be known as a transition week.  Transition weeks are means for physiological and psychological refreshment.  This week will consist of bodybuilding and weightlifting exercises that may or may not increase weightlifting performance.  Monday 4/24 Snatch deadlift+Snatch+Overhead squat 5×2+1+2 70-80% (% of...

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WEEK OF 4/17 VBC WEEK 12

This week we test snatch and clean and jerk! 4/17 Monday Snatch 80% 3×1 Clean and Jerk 80% 3×1 Front squat max 4/18 Tuesday Power snatch 90%x1 Power clean and jerk 85% x1 Back Squat 90%x1 4/19 Wednesday Snatch with bar Clean and jerk with bar 4/20 Thursday Snatch max Clean and jerk max 4/21...

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WEEK OF 4/10 VBC STRENGTH/POWER WEEK 11

In week 11 of our strength and power program we will begin preparation for new 1 rep maximums on bench, squat, and deadlift next week. 4/12 Sumo deadlift 2 rep max, -5-10kg 2×2 Bench press 2 rep max add 1 kg from last week , -5-10kg 3×2 Incline barbell 3 rep max -5-10 kg 3×6...

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VBC WEEK OF 4/10 WEEK 11

In week 11 we will focus on the classic lifts heavy and begin preparing for our maxout event on 4/20. 4/10 Monday Power snatch max,  2×1-2 85-95% Power clean and jerk max, 3×2+1 85-95% Clean Pull 100-115% 3×3 Front Squat 85-95% 3×1-2 4/11 Tuesday Snatch 80-85% 3×2 Clean and jerk 80% 3×2 Snatch pull 100%...

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Week of 4/3 VBC Strength and Power Program Week 10

In week 10 of our strength and power program we will begin preparation for new 1 rep maximums on bench, squat, and deadlift in 3 weeks. Primary lifts will be in the 90-99% range. 4/5 Sumo deadlift 3 rep max  , -5-10kg 2×3 Sumo deadlift off box knee level 115-120% 3 x2 Bench press 2...

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Week of 4/3 VBC Program Week 10

In week 10 we will focus on the classic lifts and begin preparing for our maxout event on 4/20. 4/3 Monday Power snatch 3×1-2 85-95% Power clean and jerk 3×2+1 85-95% Clean Pull 100-115% 3×3 Front Squat 80-90% 3×3 4/4 Tuesday Back Squat 3×1-2 90-95% Snatch 80-85% 3×2 Clean and jerk 80% 3×2 Snatch pull...

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VBC WEEK OF 3/27 WEEK 9

The 9th week of our training cycle our cycle exercise selection has narrowed.  We max on squats this week. 3/27 Monday Back Squat 1 rep max, -5-10 kg 3×2 Back Squat dip 3 second pause at bottom position 50-65% of squat 3×3 Hang snatch from knee MAX, 85% 3×2 Snatch pull 5×3 100-120%% (% of...

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VBC WEEK OF 3/27 STRENGTH POWER WEEK 9

In week 9 of our strength and power program we will be bing preparation for new 1 rep maximums on bench, squat, and deadlift in 4 weeks. Primary lifts will be in the 90-99% range.   s 3/29 Sumo deadlift 5 rep max  , -5-10kg 2×5 Sumo deadlift off box knee level 110-120% 3 x3...