$50.00 / month
Our Silver Level program includes a 5 day/week weightlifting program that includes the main lifts as well as lift primers and daily accessories. This option is best suited for beginners looking to pursue weightlifting full time and intermediate lifters training for more advanced competitions. The Silver Level Program is designed to creatively avoid monotony while at the same time allowing for consistent and regular results. Each aspect of strength and conditioning is meticulously developed to create a training stimulus that will force adaptation and resulting growth. 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.
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) Front Squat: 50/10 70/8 75/6 80/4 85/4 95/2
B) Snatch Balance: 60/6 70/5 75/4 80/3 85/3x3sets
C) Snatch Blocks at Knee: 60/2 70/2 80/2 85/2 90/1 80/2 85/2 90/1 *percentage of 2RM
D) Snatch RDL: 80/8x3sets
E) 3 sets of each: Hollow Hold x30sec, Barbell Rollout x8, Side Plank hip abduction x12 each side