SINCE 2013
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
These are their base training cycles
These are generic templates. Custom programs are also available.
Weightlifting, the Olympic sport, is not just a sport. Training the Olympic lifts is the single best way to develop speed, strength, and explosive power. All athletes should be incorporating these lifts, and their variations, into their Strength & Conditioning programs.
This is an 8 week beginner program designed to teach anyone how to Snatch and Clean & Jerk.
HWC Beginner Weightlifter Hypertrophy
Hypertrophy training for the beginner weightlifter. A difficult program with the goals of increasing muscle size to gain more potential strength gains during the strength training phase.
The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
HWC BEGINNER WEIGHTLIFTER HYPERTROPHY
Hypertrophy training for the beginner weightlifter. A difficult program with the goals of increasing muscle size to gain more potential strength gains during the strength training phase. Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
This is their beginner muscle building cycle.
This is for beginners, but intermediate and advanced lifters can adapt it as well. Sleep 8-10 hours a day, and train on a caloric surplus.
This is the generic template. Custom programs are also available.
HWC Advanced Weightlifter Hypertrophy
Hypertrophy training for the advanced weightlifter. A very difficult program with the goals of increasing muscle size to gain more potential strength gains during the strength training phase. Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
This is the cycle the team hates the most.
This is not for beginners.
This is the generic template. Custom programs are also available.
HWC BEGINNER WEIGHTLIFTER STRENGTH
Strength training for the beginner weightlifter. A very difficult program with the goals of increasing strength in preparation for the power and competition phases. Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
This is the cycle that helps them get strong. HWC lifters are know for their overall squatting, pulling and pressing strength.
This is for beginners, but intermediate and advance lifters can adapt it as well. Sleep 8-10 hours a day, and train on a caloric surplus.
This is the generic template. Custom programs are also available.
HWC ADVANCED WEIGHTLIFTER STRENGTH
Strength training for the advanced weightlifter. A very difficult program with the goals of increasing strength in preparation for the power and competition phases. Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
This is the cycle that helps them get strong. HWC lifters are know for their overall squatting, pulling and pressing strength.
This is not for beginners. Sleep 8-10 hours a day, and train on a caloric surplus.
This is the generic template. Custom programs are also available.
HWC BEGINNER WEIGHTLIFTER POWER
Power training for the beginner weightlifter. A very difficult program with the goals of increasing power output prior to competition. Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
This is a pre-competition cycle to help develop the highest amounts of explosive power. This is for beginners, but intermediate and advance lifters can adapt it as well. Sleep 8-10 hours a day, and train on a caloric surplus.
This is the generic template. Custom programs are also available.
HWC ADVANCED WEIGHTLIFTER POWER
Power training for the advanced weightlifter. A very difficult program with the goals of increasing power output prior to competition. Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
This is a pre-competition cycle to help develop the highest amounts of explosive power.
This is not for beginners. Sleep 8-10 hours a day, and train on a caloric surplus.
This is the generic template. Custom programs are also available.
HWC BEGINNER LIFTER 12 WEEK FULL PROGRAM
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
This is a full 12 week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases.
Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
This is for beginners, but intermediate and advance lifters can adapt it as well. Sleep 8-10 hours a day, and train on a caloric surplus.
This is the generic template. Custom programs are also available.
HWC ADVANCED LIFTER 12 WEEK FULL PROGRAM
The Harrisburg Weightlifting Club has produced 4 World Champions, 4 World Records, 13 National Champions, multiple Team USA members, and over 100 National and International Medals. Our programs have seen consistent success at every level of Weightlifting. Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.
This is a full 12 week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases.
Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.
This is not for beginners. Sleep 8-10 hours a day, and train on a caloric surplus.
This is the generic template. Custom programs are also available.
multi-sport athlete 4 week hypertrophy focused Strength & Conditioning program
4 weeks, 4 days per week hypertrophy focus for athletes that play multiple sports. Designed to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Great for the beginning of an off-season, and leads in to the middle of the off-season. Includes strength training and explosive movement, along with speed and conditioning work. Warm-ups, cool-downs, and core work included along with video descriptions of each exercise. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
multi-sport athlete 4 week hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week hypertrophy focus for athletes that play multiple sports. Designed to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Great for the beginning of an off-season, and leads into the middle of the off-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
multi-sport athlete 4 week strength focused Strength & Conditioning program
4 weeks, 4 days per week strength focus for athletes that play multiple sports. Designed to increase strength gains following a hypertrophy-focused program.
Great for the middle of an off-season, and leads into the pre-season. Includes strength training exercises along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
multi-sport athlete 4 week Strength Focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week strength focus for athletes that play multiple sports. Designed to increase strength gains following a hypertrophy-concentrated program.
Great for the middle of an off-season, and leads into the pre-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.
Olympic lift proficiency needed.
multi-sport athlete 4 week Power Focused Strength & Conditioning program
4 weeks, 4 days per week, speed and power focus for athletes that play multiple sports. Designed to increase speed and power output after size and strength-focused programs.
Great for the pre-season and leading into the actual season. Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
multi-sport athlete 4 week Power Focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week, speed and power focus for athletes that play multiple sports. Designed to increase speed and power output after size and strength-focused programs.
Great for the pre-season and leading into the actual season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
multi-sport athlete 12 week full Strength & Conditioning program
12 weeks, 4 days per week, full Strength & Conditioning for athletes that play multiple sports. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
multi-sport athlete 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
12 weeks, 4 days per week, full Strength & Conditioning for athletes that play multiple sports. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
baseball/softball 4 week hypertrophy focused Strength & Conditioning program
4 weeks, 4 days per week hypertrophy focus for athletes that play Baseball and Softball. Designed to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Great for the beginning of an off-season, and leads in to the middle of the off-season. Includes strength training and explosive movement, along with speed and conditioning work. Warm-ups, cool-downs, and core work included along with video descriptions of each exercise. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
4 weeks, 4 days per week hypertrophy focus for athletes that play Baseball and Softball. Designed to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Great for the beginning of an off-season, and leads into the middle of the off-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
baseball/softball 4 week sTRENGTH focused Strength & Conditioning program
4 weeks, 4 days per week strength focus for athletes that play Baseball and Softball. Designed to increase strength gains following a hypertrophy-focused program.
Great for the middle of an off-season, and leads into the pre-season. Includes strength training exercises along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
baseball/softball 4 week strength focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week strength focus for athletes that play Baseball and Softball. Designed to increase strength gains following a hypertrophy-concentrated program.
Great for the middle of an off-season, and leads into the pre-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.
Olympic lift proficiency needed.
baseball/softball 4 week power focused Strength & Conditioning program
4 weeks, 4 days per week, speed and power focus for athletes that play Baseball and Softball. Designed to increase speed and power output after size and strength-focused programs.
Great for the pre-season and leading into the actual season. Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
baseball/softball 4 week POWER focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week, speed and power focus for athletes that play Baseball and Softball. Designed to increase speed and power output after size and strength-focused programs.
Great for the pre-season and leading into the actual season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
BASEBALL/SOFTBALL 12 week full Strength & Conditioning program
12 weeks, 4 days per week, full Strength & Conditioning for athletes that play Baseball and Softball. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
Baseball/Softball 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
12 weeks, 4 days per week, full Strength & Conditioning for athletes that play Baseball and Softball. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
FOOTBALL 4 week hypertrophy focused Strength & Conditioning program
4 weeks, 4 days per week hypertrophy focus for athletes that play Football. Designed to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Great for the beginning of an off-season, and leads in to the middle of the off-season. Includes strength training and explosive movement, along with speed and conditioning work. Warm-ups, cool-downs, and core work included along with video descriptions of each exercise. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
FOOTBALL 4 week STRENGTH focused Strength & Conditioning program
4 weeks, 4 days per week strength focus for athletes that play Football. Designed to increase strength gains following a hypertrophy-focused program.
Great for the middle of an off-season, and leads into the pre-season. Includes strength training exercises along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
FOOTBALL 4 week POWER focused Strength & Conditioning program
4 weeks, 4 days per week, speed and power focus for athletes that play Football. Designed to increase speed and power output after size and strength-focused programs.
Great for the pre-season and leading into the actual season. Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
FOOTBALL 12 week full Strength & Conditioning program
12 weeks, 4 days per week, full Strength & Conditioning for athletes that play Football. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
FOOTBALL 4 week hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week hypertrophy focus for athletes that play Football Designed to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Great for the beginning of an off-season, and leads into the middle of the off-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
FOOTBALL 4 week STRENGTH focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week strength focus for athletes that play Football. Designed to increase strength gains following a hypertrophy-concentrated program.
Great for the middle of an off-season, and leads into the pre-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.
Olympic lift proficiency needed.
FOOTBALL 4 week POWER focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week, speed and power focus for athletes that play Football. Designed to increase speed and power output after size and strength-focused programs.
Great for the pre-season and leading into the actual season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
FOOTBALL 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
12 weeks, 4 days per week, full Strength & Conditioning for athletes that play Football. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
soccer 4 week hypertrophy focused Strength & Conditioning program
4 weeks, 4 days per week hypertrophy focus for athletes that play Soccer. Designed to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Great for the beginning of an off-season, and leads in to the middle of the off-season. Includes strength training and explosive movement, along with speed and conditioning work. Warm-ups, cool-downs, and core work included along with video descriptions of each exercise. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
soccer 4 week hypertrophy focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week hypertrophy focus for athletes that play Soccer. Designed to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.
Great for the beginning of an off-season, and leads into the middle of the off-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
soccer 4 week STRENGTH focused Strength & Conditioning program
4 weeks, 4 days per week strength focus for athletes that play Soccer. Designed to increase strength gains following a hypertrophy-focused program.
Great for the middle of an off-season, and leads into the pre-season. Includes strength training exercises along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
soccer 4 week STRENGTH focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week strength focus for athletes that play Soccer. Designed to increase strength gains following a hypertrophy-concentrated program.
Great for the middle of an off-season, and leads into the pre-season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.
Olympic lift proficiency needed.
soccer 4 week power focused Strength & Conditioning program
4 weeks, 4 days per week, speed and power focus for athletes that play Soccer. Designed to increase speed and power output after size and strength-focused programs.
Great for the pre-season and leading into the actual season. Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling movements are included.
soccer 4 week power focused Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
4 weeks, 4 days per week, speed and power focus for athletes that play Soccer. Designed to increase speed and power output after size and strength-focused programs.
Great for the pre-season and leading into the actual season. Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
soccer 12 week full Strength & Conditioning program
12 weeks, 4 days per week, full Strength & Conditioning for athletes that play Soccer. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Includes strength training exercises, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift pulling variations included.
soccer 12 week full Strength & Conditioning program - OLYMPIC LIFT EMPHASIS
12 weeks, 4 days per week, full Strength & Conditioning for athletes that play Soccer. Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.
Includes strength training exercises with an emphasis on the Olympic lifts, along with speed and conditioning work. Warm-ups, cool-downs, and core exercises are included, along with video descriptions of each. Can be completed in any high school, collegiate, or professional weight room or crossfit-type gym.
Olympic lift proficiency needed.
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