Progression Overview:
This program will center around establishing an 8-repetition maximum for the Front Squat and Push Press. Throughout the progression, we will emphasize tempo work and strategic volume variations in both lifts to develop strength, control, and consistency. Front squats will be programmed earlier in the week, while push press sessions will take place toward the end of the week to allow for optimal recovery and performance.
In addition, we will incorporate a 4-week bench press AMRAP progression within the larger 8-week cycle to further challenge and improve pressing strength. Gymnastics movements will rotate regularly, exposing athletes to a wide variety of skills to build confidence, coordination, and overall competency. Rather than focusing on a single movement, this approach allows us to develop both breadth and depth across multiple patterns. Olympic lifting will also be integrated throughout the week, featuring variations of clean and jerks and snatches. While these lifts will not follow a specific progression, they will serve as consistent practice to refine technique and build confidence under the bar.
Purpose of this Progression:
The inclusion of tempo work is designed to increase time under tension, which supports strength development, reinforces proper movement mechanics, and improves stability throughout each phase of the lift. Varying training volume will further promote muscle growth through hypertrophy, contributing to overall strength gains.
Gymnastics training will enhance upper-body strength and control, supporting better movement quality and improving performance in more complex or dynamic skills. When combined with progressive improvements in front squat and push press strength, as well as ongoing exposure to Olympic lifting, this program is designed to elevate overall strength capacity, efficiency, and power output.
Test and Retest Dates:
- Week 1 Testing
- Week of 8/17/26
- Week 8 Retesting
- Week of 10/9/26
- Week 1 Testing for Bench Press AMRAP
- Week of 8/17/26
- Week 4 Retesting for Bench Press AMRAP
- Week of 9/11/26