$20.00 / month
Our Bronze Level program is a 3 day/week Olympic weightlifting program that provides a base of preparation for all aspects of weightlifting. Whether you are looking to grow in the world of functional fitness, Olympic weightlifting world, or any other athletic field, the Olympic lifts are the best tool to that end. There are no other training methods in the world that develop so many different facets of an athlete in one movement. Our Bronze Level program can be used by those new to the sport or as a supplement to other exercise programs. Athletes will access their programming through Google Sheets and receive feedback from our coaches through Coach Now. Access to google sheets will give you more insight into how Power and Grace Performance plans for upcoming competitions – you will be able to see how we track volume, tonnage, and intensity. Coach Now allows us to build a community of athletes where you will be able to post comments and videos, and then receive updates and feedback from our coaches.
Our Silver and Bronze programs are usually written to prepare you for upcoming National Meets (that said there is no requirement to compete!)- please reach out if you have any questions about what we’re currently preparing for. Included with your subscription is access to our 4 week competition prep program.
Also, please fill out a waiver of liability before beginning.
You can find the attached waiver here: P&G Performance Waiver of Liability
Bronze and Silver Frequently Asked Questions
Who is this program for?
Our bronze and silver programs are best for beginner to intermediate weightlifters. Our Silver program is best for people who are doing primarily weightlifting and who have time in their schedule for 5 days of training per week. Our bronze program can be used as a supplementary program to other fitness programs or for those whose schedule doesn’t allow 5 days of training per week.
Does it matter what skill level I am?
All skill levels are welcome! Both of our programs are based off of percentages so that everyone is able to complete the workouts based on their current skill level.
What goals will this program accomplish?
Each training cycle will have unique goals that you will be able to see outlined in the spreadsheet. Overall our goal is to help you improve your snatch and clean and jerk by using lift primers, squats, pulls, and accessory work. Our exercise selection is designed to help you make technical progress in the lifts while also developing strength and power.
What metrics are we tracking?
For both programs we are tracking your weekly volume, tonnage, and intensity. On google sheets you will be able to see both weekly goals and plans for the full training cycle.
Where do we submit videos? Is there an app?
We are using Coach Now for coach updates and feedback. You will submit videos to our Athlete Video Channel in our Coach Now groups.
Will I get coach feedback on my videos?
Yes, our coaches watch and provide feedback to athlete videos weekly! We will also post regular technique videos to explain various exercises on the program in more depth.
How many weeks is it?
Each training cycle will be a different length depending on the competition we are currently preparing for – please send us an email if you have a question about the current training cycle.
Can I jump in at any time?
Absolutely! You are welcome to join the programs at any time – you do not have to start at week 1 to benefit from the training. If you have questions about where we are in the training cycle feel free to reach out to us.
Do I have to compete if I don’t want to?
There is no requirement to compete. Whether you are preparing for a national meet, local meet, or a heavy day in your garage we want to help you reach your goals in the sport!
Can I cancel at any time?
Yes, our programs are a monthly subscription and you can cancel at any time.
A) Back Squat: 50/10 70/8 75/6 80/4 85/4 95/4+ *cap of 12
B) Snatch Boxes at Knee: 85/2x6sets *percentage of 2RM *warmup as needed
C) Snatch Pull + 6 second Descent: 90/(2+1)x6sets
D) 3 sets of each: Hollow Hold x30sec, Barbell Rollout x8, Side Plank hip abduction x12 each side