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      <image:title>The Competitior's Blog - The Weightlifter Mindset</image:title>
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    <lastmod>2026-09-29</lastmod>
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    <lastmod>2026-09-29</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/1655226317062-NUJRJ7JYBZK8DP4HZMNE/HWCFB.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs</image:title>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/2bd769ac-c09b-401f-9dac-b2604db555aa/IMG_20240523_091347_825.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Team USA</image:title>
      <image:caption>IWF Youth World Championships and Youth Pan-American Championships Team USA member</image:caption>
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      <image:title>Remote Coaching and Online Programs - Next Level</image:title>
      <image:caption>Track athlete receiving college scholarship</image:caption>
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    <image:image>
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      <image:caption>Pro baseball players Corey Seager, Kyle Seager, and Justin Seager</image:caption>
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    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/71cc4e71-cf96-44f6-878d-9e9caebfe146/TrainHeroicLearnToLiftLogo2.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Learn the Olympic Lifts</image:title>
      <image:caption>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 &amp; Conditioning programs. This is an 8-week beginner program designed to teach anyone how to Snatch and Clean &amp; Jerk.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/5642c4a0-67e3-481b-a8d2-b4b11ccc45f3/TrainHeroicBegHyp.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Beginner Weightlifter Hypertrophy</image:title>
      <image:caption>Hypertrophy training for the beginner weightlifter.  A difficult program with the goals of building muscle to gain more potential strength gains during the strength training phase. The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/de2ddd94-39d3-4e5d-972c-79ababe313d9/TrainHeroicAdvHyp.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Advanced Weightlifter Hypertrophy</image:title>
      <image:caption>Hypertrophy training for the advanced weightlifter.  A very difficult program with the goals of building muscle to gain more potential strength gains during the strength training phase.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/27e5b77f-13c6-44ed-bf78-21f7a79d467f/TrainHeroicBegStr.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Beginner Weightlifter Strength</image:title>
      <image:caption>Strength training for the beginner weightlifter.  A very difficult program with the goals of increasing strength in preparation for the power and competition phases.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/a5c1d9b2-b1d8-4f76-9fd8-fa57649ee22b/TrainHeroicAdvStr.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Advanced Weightlifter Strength</image:title>
      <image:caption>Strength training for the advanced weightlifter.  A very difficult program with the goals of increasing strength in preparation for the power and competition phases.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/6707907a-8bf3-4364-b604-723fe98c67b5/TrainHeroicBegPow.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Beginner Weightlifter Power</image:title>
      <image:caption>Power training for the beginner weightlifter.  A very difficult program with the goals of increasing power output before competition.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/4665b2f5-e9d1-4c98-a088-d128345d9c92/TrainHeroicAdvPow.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Advanced Weightlifter Power</image:title>
      <image:caption>Power training for the advanced weightlifter.  A very difficult program with the goals of increasing power output before competition.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/9ccfc51c-e7a7-47c5-a0b9-d69ad2ac3278/TrainHeroicBeg12.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Beginner 12 Week Program</image:title>
      <image:caption>This is a full 12-week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases. The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns. This is for beginners, but intermediate and advanced lifters can adapt it as well.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/a0b9db3b-bb5f-460b-b1e8-a2732b78e94c/TrainHeroicAdv12.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Advanced 12 Week Program</image:title>
      <image:caption>This is a full 12-week advanced training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases. The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/954cabd3-9683-48bc-bf7e-fd9adede23b9/TrainHeroicMultiSport4HypLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Hypertrophy Program</image:title>
      <image:caption>4 weeks, 4 days per week hypertrophy focus for athletes that play multiple sports.  Designed for the off-season to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/68de236d-2081-4dda-ae16-8d3a22db9946/TrainHeroicMultiSport4HypOlyLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Hypertrophy Program - Olympic Lift Emphasis</image:title>
      <image:caption>4 weeks, 4 days per week hypertrophy focus for athletes that play multiple sports.  Designed for the off-season to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/7f23d9d1-c9fd-476f-8368-5fea6652c2ec/TrainHeroicMultiSport4StrLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Strength Program</image:title>
      <image:caption>4 weeks, 4 days per week strength focus for athletes that play multiple sports.  Designed for the end of the off-season, leading into pre-season, to increase strength gains following a hypertrophy-focused program.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/f0b36f12-2c8b-45cb-ba91-89806fe1b947/TrainHeroicMultiSport4StrOlyLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Strength Program - Olympic Lift Emphasis</image:title>
      <image:caption>4 weeks, 4 days per week strength focus for athletes that play multiple sports.  Designed for the end of the off-season, leading into pre-season, to increase strength gains following a hypertrophy-focused program.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/6a093bff-5cf1-449d-b9e7-7eb0e5c088b1/TrainHeroicMultiSport4PowLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Power Program</image:title>
      <image:caption>4 weeks, 4 days per week, with a focus on speed and power for athletes who play multiple sports.  Designed for the end of pre-season, leading into the sport season, to increase speed and power output after size and strength-focused programs.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/cb8c6336-f8a9-4b38-94af-425608e41c9e/TrainHeroicMultiSport4PowOlyLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4 week Power Program - Olympic Lift Emphasis</image:title>
      <image:caption>4 weeks, 4 days per week, with a focus on speed and power for athletes who play multiple sports.  Designed for the end of pre-season, leading into the sport season, to increase speed and power output after size and strength-focused programs.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/b6d5f54e-447f-42dd-b2ce-493b6d8b234b/TrainHeroicMultiSport12Logo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 12-week Strength &amp; Conditioning Program</image:title>
      <image:caption>12 weeks, 4 days per week, Strength &amp; Conditioning program for athletes that play multiple sports.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/fe25fadc-6532-4051-aaa3-aa5dc339c7c5/TrainHeroicMultiSport12OlyLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 12-week Strength &amp; Conditioning Program - Olympic Lift Emphasis</image:title>
      <image:caption>12 weeks, 4 days per week, Strength &amp; Conditioning program for athletes that play multiple sports.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/0616a442-a261-4bcf-b941-0aa82811a721/TrainHeroicBB4HypLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs</image:title>
    </image:image>
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      <image:title>Remote Coaching and Online Programs - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Olympic weightlifting athlete completing a clean and jerk with coaching support</image:title>
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      <image:title>Remote Coaching and Online Programs - Female athlete performing a snatch during competition weightlifting coaching</image:title>
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      <image:title>Remote Coaching and Online Programs - High school baseball pitcher developing power through strength and conditioning training</image:title>
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      <image:title>Remote Coaching and Online Programs - Olympic weightlifting athlete completing a snatch with coaching support</image:title>
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      <image:title>Remote Coaching and Online Programs - Youth soccer goalkeeper training explosiveness with athletic performance coaching</image:title>
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      <image:title>Remote Coaching and Online Programs - Olympic weightlifting athlete completing a clean and jerk with coaching support</image:title>
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      <image:title>Remote Coaching and Online Programs - MMA athlete getting the knockout after following custom strength and conditioning programming</image:title>
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      <image:title>Remote Coaching and Online Programs - Olympic weightlifting athlete completing a snatch with following remote coaching</image:title>
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      <image:title>Remote Coaching and Online Programs - Youth basketball player training explosiveness with athletic performance coaching</image:title>
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      <image:title>Remote Coaching and Online Programs - Team USA</image:title>
      <image:caption>IWF Youth World Championships and Youth Pan-American Championships Team USA member</image:caption>
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      <image:title>Remote Coaching and Online Programs - Next Level</image:title>
      <image:caption>Track athlete receiving college scholarship</image:caption>
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      <image:title>Remote Coaching and Online Programs - Professional</image:title>
      <image:caption>Pro baseball players Corey Seager, Kyle Seager, and Justin Seager</image:caption>
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      <image:title>Remote Coaching and Online Programs - Learn the Olympic Lifts</image:title>
      <image:caption>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 &amp; Conditioning programs. This is an 8-week beginner program designed to teach anyone how to Snatch and Clean &amp; Jerk.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Beginner Weightlifter Hypertrophy</image:title>
      <image:caption>Hypertrophy training for the beginner weightlifter.  A difficult program with the goals of building muscle to gain more potential strength gains during the strength training phase. The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Advanced Weightlifter Hypertrophy</image:title>
      <image:caption>Hypertrophy training for the advanced weightlifter.  A very difficult program with the goals of building muscle to gain more potential strength gains during the strength training phase.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Beginner Weightlifter Strength</image:title>
      <image:caption>Strength training for the beginner weightlifter.  A very difficult program with the goals of increasing strength in preparation for the power and competition phases.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Advanced Weightlifter Strength</image:title>
      <image:caption>Strength training for the advanced weightlifter.  A very difficult program with the goals of increasing strength in preparation for the power and competition phases.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Beginner Weightlifter Power</image:title>
      <image:caption>Power training for the beginner weightlifter.  A very difficult program with the goals of increasing power output before competition.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Advanced Weightlifter Power</image:title>
      <image:caption>Power training for the advanced weightlifter.  A very difficult program with the goals of increasing power output before competition.  The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Beginner 12 Week Program</image:title>
      <image:caption>This is a full 12-week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases. The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns. This is for beginners, but intermediate and advanced lifters can adapt it as well.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Advanced 12 Week Program</image:title>
      <image:caption>This is a full 12-week advanced training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases. The program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Hypertrophy Program</image:title>
      <image:caption>4 weeks, 4 days per week hypertrophy focus for athletes that play multiple sports.  Designed for the off-season to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Hypertrophy Program - Olympic Lift Emphasis</image:title>
      <image:caption>4 weeks, 4 days per week hypertrophy focus for athletes that play multiple sports.  Designed for the off-season to increase muscle size and gain more potential for greater strength gains during a muscle-building concentrated program.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Strength Program</image:title>
      <image:caption>4 weeks, 4 days per week strength focus for athletes that play multiple sports.  Designed for the end of the off-season, leading into pre-season, to increase strength gains following a hypertrophy-focused program.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/f0b36f12-2c8b-45cb-ba91-89806fe1b947/TrainHeroicMultiSport4StrOlyLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Strength Program - Olympic Lift Emphasis</image:title>
      <image:caption>4 weeks, 4 days per week strength focus for athletes that play multiple sports.  Designed for the end of the off-season, leading into pre-season, to increase strength gains following a hypertrophy-focused program.</image:caption>
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      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4-week Power Program</image:title>
      <image:caption>4 weeks, 4 days per week, with a focus on speed and power for athletes who play multiple sports.  Designed for the end of pre-season, leading into the sport season, to increase speed and power output after size and strength-focused programs.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/cb8c6336-f8a9-4b38-94af-425608e41c9e/TrainHeroicMultiSport4PowOlyLogo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 4 week Power Program - Olympic Lift Emphasis</image:title>
      <image:caption>4 weeks, 4 days per week, with a focus on speed and power for athletes who play multiple sports.  Designed for the end of pre-season, leading into the sport season, to increase speed and power output after size and strength-focused programs.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/56379507e4b0b53e2d1c8d1a/b6d5f54e-447f-42dd-b2ce-493b6d8b234b/TrainHeroicMultiSport12Logo.jpg</image:loc>
      <image:title>Remote Coaching and Online Programs - Multi-sport Athlete 12-week Strength &amp; Conditioning Program</image:title>
      <image:caption>12 weeks, 4 days per week, Strength &amp; Conditioning program for athletes that play multiple sports.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.</image:caption>
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      <image:caption>12 weeks, 4 days per week, Strength &amp; Conditioning program for athletes that play multiple sports.  Designed to increase size, strength, speed, power, quickness, and cardiovascular endurance.</image:caption>
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      <image:title>How to Support - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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    <lastmod>2026-01-25</lastmod>
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      <image:title>Remote Coaching and Online Programs (Copy) - Learn the Olympic Lifts</image:title>
      <image:caption>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 &amp; Conditioning programs. This is an 8 week beginner program designed to teach anyone how to Snatch and Clean &amp; Jerk.</image:caption>
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      <image:caption>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.</image:caption>
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    <image:image>
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      <image:title>Remote Coaching and Online Programs (Copy) - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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