Stage Two - Intermediate Barbell/Oly Lifters- Athlete- 9 weeks - 3-4 x a week - Hypertrophy to Strength for Oly Lifters

Intermediate Barbell Athlete- 9 weeks - Hypertrophy to Strength Physical- 3-4 x a week 

• Duration: 9 weeks
• Frequency 3-4 x a week - this is a template so go at your own pace. DO NOT PUSH Through PAIN OR INJURY.
• Recommend doing Stage One - Acclimatization Stage Prior to Starting this Phase.

Summary

• 9 week program for intermediate Oly Lifters looking to progress with hypertrophy and strength training.
• Athlete should have a novice to intermediate understanding of snatch and clean lifting techniques as well as functional lifting.
• Equipment needed - barbell - weights ranging from 0- 300 lbs (depending on athlete). Lifting blocks or rack pins are recommended . Lifting platform or area to perform exercises. Dumbbells or kettle bells will be needed.
• Reps are 12- 4 with progression with weight using % of difficulty and RPE. (please understand RPE prior to starting. )

**** If you have a acute or chronic injuries please consult a skilled sports physical therapist prior to starting.