Profile

In my previous two blogs, there’s been a high emphasis on the science and technical parameters of competition prep using velocity based training. In this...

Complete in Order Strength: A)Jerk from blocks: Work to heavy double for the day B) Back Squat: 80/2*6 sets *base numbers off your most recent...

Weightlifting Clean and Jerk: Work up to 1RM in 6-8 sets Midline 3 sets of: 10 GHD sit ups 100ft backward sled drag, AHAP 30-second...

In Part 1, I mentioned how we use velocity based training to transition the speed of our squats from strength gain to competition prep. In...

Squats Back Squat: Work up to 3RM in 7-8 sets Muscle Ups 6×5 ring muscle ups (rest 1min between sets) Conditioning For time: 100 Wall-ball...

Complete in Order Strength: A) Clean from Blocks Above Knee: 10 singles working to best set of the day B) Deadlift: Clusters: 3.3.3 x 5...

Over a year ago, I stumbled upon velocity based training. I was fascinated by the idea that a coach could directly create the type of...

Weightlifting Below Knee Hang Snatch: Work up to 1RM in 7-8 sets HSPU 50 strict HSPU, for time * If your strict HSPU are not...

Complete in Order Strength: A) Snatch From Blocks Above Knee: 10 singles working to best set of the day B) Back Squat: 85/5*5 sets *base...

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com