Strong 3 is a 3 day per week program that is meat and potatoes, the important parts. Practicing the snatch and the clean and jerk every workout, and also strength exercises like squats, deadlifts, pulls and push presses. Don’t let the fact that training 3 days a week make you thing you can’t make progress. Fred Lowe made 3 Olympic teams and he never trained more than 3 days per week. There is plenty of room in this program for enough snatches and clean and jerks to build proficiency and room for enough strength work to keep your squat going up. If you’re a beginner starting out on the journey called weightlifting, ir 40 years old and working 80 hours a week with no time to train more than 3 times a week give Strong 3 a go. You might be glad you did.
Pendlay STRONG 4
Strong 4 gives you 2 days a week to work on daedlifts and 2 days for squats. This is something the 3 day program wouldn’t do. Not enough days! The deadlift and squat are the two main strength builders for the sport of weightlifting and training them at the optimal frequency is key to making the quickest gains possible in your total. The 4 day program is very similar to the 3 day. It just adds about 25-30% more total workload, another chance to build strength, and another day to practice your snatch and clean and jerk.
Pendlay STRONG 5
Strong 5 is my signature program because 5 days a week is, in my opinion, all the training anyone with a full time job (being a full time student also counts) can do. It is usuallly not so much a lack of time to train as it is a lack of time to relax, sleep, and recover. Many with full time jobs or a full time class schedule for students can make the time to train 6, 7, or even 8 times a week. Usually they cannot do that and ALSO get the correct amount of sleep, relaxation, and achieve the total lifestyle that is needed for a weightlifter to improve. Without the means to RECOVER from all that training, doing the training is useless. Strong 5 means that you are determined to do the most you can do to succeed in this sport. Everything possible to build strength, build great motor patterns and achieve the OPTIMAL lifestyle needed to succeed in weightlifting
Gone are the days that you can reach a decent level in CrossFit without being a solid weightlifter. Gone are the days where you can reach the games with a 100kg snatch or a 140kg clean and jerk. High level Crossfitters are high level weightlifters too! This is a 4 day program which focuses on improving the snatch and clean and jerk, but also improving the squat, deadlift, and overhead work. Also included with each training session is a conditioning/metcon piece which will help you develop muscle mass in the right places whilst maintaining your conditioning. You don’t want to leave your weightlifting progress to chance. I have created over a hundred national champions. If there is one thing I can do, it is improve the snatch and clean and jerk in an athlete. This is exactly what this program can do for you!
Pendlay Custom Programming
Do you wonder how some coaches continually produce top liifters, while others never seem to develop champions? Over the past 2 decades Glenn Pendlay has continually produced champions. While other coached gripe about a lack of talent where they live, Glenn moves across the country and somehow finds and develops lifters wherever he goes. From Donny Shankle and Caleb Ward in Wichita Falls, TX to Jon North and Spencer Moorman at Cal Strength as well as Travis Cooper and James Tatum at MDUSA. Glenn and consistently produced over and over again. Give yourself the same advantage. Cost if $49.99 per month. After payment is complete you will receive contact from Glenn within 24 hours either by email, phone, or both. If you want to get this process going ASAP be ready with relevant videos of your snatch and clean and jerk and a brief competition and training history.