American records national champs world team members Pan-American Champs 200 kilo cleaning jerks World Podium finishes and they've done it all with one specific program and we're going to take you through The Perfect Workout in that program that you can use to become a beast weightlifter and we're going to start right and all of those athletes have been developed using the system of parabolic periodization this is the exact same system that we've used to develop Peak strength and inside of peak strength Olympic weightlifting is now available and we're here with our athlete Evan Garrett who's going
to take us through who's going to take us through day one and that's going to start off with our snatch we're going to get into some other specific lifts but first like every key program every great program out there we've got to warm up Evan duh all right so Evan's going to start warming up I want Evan to do do PVC pipe warm-ups and you're going to do some bam pull parts and then some overhead squats with the power L sixs now inside the peak strength program we can ask Evan do you split jerk do
you power jerk what are your strength numbers and then what ends up happening is that Peak strength will build this program based off of whether or not the algorithm tells us his squat is weak his poles are weak or he's a fairly balanced lifter so we're going to go through this so start warming up stop staring at me Evan and actually do some work now let's go gosh I want to ask Evan based off these strength levels okay what's your best snatch 1066 and Evan weighs like 66 kilos 65 kilos so he's sort of like
a maybe like a 12-year-old American Boy uh what's your best clean and jerk not your best clean cuz we know what that is but we know that you haven't jerked you're best clean so 133 133 so he's cleaned 300 lb wow weighing like 138 140 lbs a few different times and he's still a senior in high school that is pretty good I'll give you that what's your best back squat 160 160 okay really that's it it's like two and a half times my body weight two and a half times his body weight that's what we
do here at garage strength bro okay what's your best clean now 137 137 what's your best jerk 137 137 off the boxes what's your best front squat 147 what's your best power clean 18 118 not 1,100 in 88 what's your best power snatch 90 okay so now we're going to build out that program give me some band pull parts uh some overhead squats might do some split squats and then we're going to start lifting now you've seen us build out evans's actual program Evan's got like slightly slightly flat feet he does have a 39 in
vertical which is pretty good but weightlifting doesn't help you be more explosive so like I don't even know how he has that 39 in vertical cuz like weightlifting doesn't help you be more explosive so he is going to be doing a heavier lift we are are entering into like his Ascension phase so we're going to start going fairly heavy because we're prepping for a big meat and what we're going to hit is three doubles and then four four five singles in the snatch then we're going to get into five sets of two plus one in
the cleaning jerk and then you're going to see us get a little bit even heavier with some back squat work with some absolute strength exercises and then that's going to take us into those sweet accessories so give me one more round of this warm-up and then we're going to start to actually lift we're going to look at his technique we're going to influence the actual algorithm of the app we're going to talk to Peak strength and say hey this is what happened on specific lifts based off of his success based off of his movement pattern
and then that's going to help us select those specific weights as we build up so you guys saw me build Out evans's Workout you guys now can go over to Peak strength. a/ Olympic weightlifting and start to build out your own program for free now we're going to head up and start snatching for the real fun all right so the app cooked up 73 kilos for his first set now snatch is one of my all-time favorite lifts not just for weightlifting but also for athletes I've told athletes in the past if you just snatched and
benched all the time you know once you get to a certain point you can be an absolute freak so this is giv us 73 kilos for that first set Evan's going to smash that uh and then we're going to get to that second set you like doubles yeah double there sorry I didn't specify reps s you got three doubles I know it's not up on the Whiteboard for you to follow like a little [Laughter] child that's actually good to see there so Evan like sometimes he's a little bit late with his knees and he like
does this crazy hip pinge occasionally he's a little bit sloppy overhead with the split put on 76 kilos that's the next set the next Double uh but one of the things I wanted to point out is that inside the app okay you can actually see okay this is what a snatch should look like so you can see the snatch will look like this it's demonstrated by World bronze medalist Haley rker now you can also have this video an instructional video with myself and Haley where we break down everything you got a beginner snatch progression we
got common snatch mistakes we even have had a proper fail uh with these specific things it's me and Jake there so Jake is one of the best pound-for-pound snatchers in the history of our country Evan's going to get into his next Double at 76 kilos he's going to smack that he's going to focus on holding those heels a little bit longer on the pull and a little bit tighter overhead in the catch now this is a weight that he can smack with even like a power snatch so this is pretty okay good and and one
of the big issues is when you've got a a lifter like Evans so Evan's first meet was about a year ago and he snatched like 60 kilos and so now he can go after about a year of training he's at 106 and 133 he still struggles to really have like perfect precise technique at these lower weights and the reason I'm saying that is because he's so young in the sport so as he's warming up he's got to make sure that I'm going to put that as very easy he's got to make sure that he's dialing
in that movement pattern that's what these doubles are doing as we get into those heavier sets it's going to help him imprint that great movement pattern which ideally sets us up for some bigger singles later on on the back end a little tighter p in that was better now he just got to be better in that catch though one other cool part about the app is that you can you know if you feel like oh this is too light you can actually say like this was very very easy now if that's like too heavy we
can move this up to harder okay and that's going to help inform the app on that decision to make I am going to say that that was very easy now we're going to get into that first single this will be the fourth set and that's going to be 92 of big jump big dog a big jump Evan are you ready for this first single I've been ready this is 92 this is a 10K jump I know he's nervous right now and now all the cameras are on so he better you better smack this good okay
that left shoulder this is another cool part here okay that was a big jump right so we can just go to that was hard that was hard but what might happen Okay so let's log that that might give us like 94 uh 92 again so that's good so we got to do 92 again for another single and sometimes when we do this and and this is how we see things happen in training here with all of our weightlifters it's like you might hit 92 92 92 and then all of a sudden it's like you wake
up you're your nervous system starts to fire really well and your brain's dialed in and then you can make bigger [Music] jumps nice okay that's giving him 96 I'm going to give him 97 I'm going to give him an extra kilo 97 so we got we got three singles left go come on come [Music] on okay [Music] it's a little it's a little slow passing knee 101 [Music] 101 ooh this is good okay so we can go and show miss the rep we'll log that that gives us a red light so if you see here
we get this sweet red light close before moving on the next section give the weight another try your missed attempts will be tracked by the red dots and your completed attempts by the white dots Evan can rest about like a minute to a minute 20 seconds he's going to try that again and then we'll see what happens that's like the classic Evan fail Evans had fails like that where he'll like sit in the bottom forward forward forward for 9 minutes before he actually dumps it let's go come [Music] on come on let's go there it
is the I do okay so we can log that set oh shoot I screwed it up I just ered Peak shrink by accidentally not informing it that he did miss that so what I want to do here let's just go down to 90 and give me one more rep and then we'll move to clean jerk okay good good I think that's that's a good comeback there end on a make now we're moving on to clean jerks he's got to hit two warm-up sets and then we'll get into those five doubles evans's warming up one of
the other freaking awesome things again I talked about watching the uh get out of here you could go in and look at viewing the history so we've got Evans estimated one rep max Now history is being made here where Evan is the first individual to ever use the weight lifting version of peak strength in an official program as he would enter in his weights every single session we can actually go in and see that history and over a six-month time frame that's going to build out and you're going to be able to see what those
Tendencies were and it's going to help you actually interpret that data a little bit further so that's one of those really really cool aspects behind the [Music] app real tight on that dip tight in this [Music] split okay we're going to make that very easy that's his first double 103 that'll get us to that second set inside the app we've got replacement exercises okay so if you you have cleaning jerk coming up right this is a pretty heavy day six or a pretty heavy day one but maybe you're short on time maybe your knees bugging
you when you do a full clean but it doesn't bug you when you do a power clean maybe you're not doing the mobility that we have placed inside of the app you can replace it with a very specific movement pattern that will be very similar to the clean and it's something that you might be able to do but you can't otherwise do the full clean and it'll say okay you can actually replace this with a power clean power jerk or something like that this is Evan's second set still stay a little wider with the split
that right that right's Crossing you up just a little bit okay I'm going to make that pretty easy still not very easy but easy Evan did clean 137 like like 14 hours ago so he might be a little [Music] fatigued [Music] what [Music] up jerk was better little error in the clean little error in that second clean so we're going to we're going to log that one as let's say medium medium taking that 116 Evan real tight on that catch now come on that's Sol come on same thing now come on tight up up up
up tight dip good split now come on good okay good okay I want to make that I'll say that's medium like not that's that was a challenging set nothing crazy though one thing I did want to point out too that's cool is is our rest timer Okay so we've got the rest timer in there these are getting heavier and we're around to 2 and 1/2 minutes of rest so that should be enough for him to totally replenish his energy and feel good getting into this next Set uh so if we log that okay that's going
to get him to that 122 that's going to be his last set that's a solid double A really solid double especially when his best is 133 if he strokes this like 122 double that could put him in potential place to actually hit a nice PR so long term Evan this is your last double of the cleaning jerk session there's only 450,000 people that are going to be watching this video [Laughter] so that's 4 and A2 Beaver stadiums watching you lift right now on go come on same thing same catch let's go come on up fast
up f up up up up up come on tight dip and stay tight in the split come on all right so this will show us what am I doing how hard was that now we have the misre okay so we can log that and you have the option if you want to take that again we can take that again I'm going to make Evan take it again do it for the F yeah come on one big one now come on let's go up ass good well now real tight on this up f up up up
up up up let's go squeeze that tight squeeze that tight big Drive what is that okay I'll give you a training make I'll give you a training me but I'm going to log that as a misre only because I want to show what happens I will give him that training me for his ego so that'll log in there as a misre and then what happens is that later on we can go back and see what's going on in his training based on that view history so that's the cool part now we got to get into
that back squat session remember this is a pretty challenging session and the way we set up the days throughout the week is that we try to optimize that those heavy days happen after like a technical day or even a variation based day so that's how we sort of work through our overall periodization which makes this very unique so what stinks for Evan is that he did have to lift heavy last night now today would typically be like his active rest day or his athlete day but he's such a trooper he's coming in to slam weights
to show you guys the versatility of weightlifting inside a peak [Music] shring [Music] all right so Evan did his first two triples 16 20 23 now we're going that third triple back squat at 130 we're going to watch that video Jake horse who was not the greatest back Squire but got pretty good technique especially for a long limb lifter it's going to show us there we've got these technique overviews that you can look at and help improve your overall performance so get into that back squat this will be Evans third set well if you stroke
this maybe I'll make it really easy and then it'll get us an aggressive number on on the app [Music] that was very easy very good you're saying that was very easy you thought that was very easy is there an air option 148 will be the next Triple go put on 148 you got 2 minutes and 22 seconds Evan was running his mouth I made it extremely easy at 130 and that gave us an 18 kilo jump and then Evan's like well 50 is my best so we put 150 on this is his fourth set and
he's going to do one more after this so he's got to make sure he's staying tight here driving that chest up we're just getting a little bit off off the plan here mainly because we just want to show you the the versatility of being a meat head inside a peak strength come on let's go come on big bre let's go come on come on let's go chest up chest up up chest up fast two big ones up fast up up up come finish finish one more damn that was pretty good that was pretty good and
guys just remember one big factor when we're talking about sports performance full depth squatting snatching and cleans are not they have nothing to do with evans's 39 12 inch vertical that just like a genetic thing okay just make sure that we all take note of that okay guys thanks D's Judgment of my reps this is Evan's words is a more reputable Source than his body's feelings so we're going to keep it medium we we we will we will keep it medium so that gives us you his best triple ever was 150 that gives us a
158 Evan's best God back squat let me one rep max well remember no we're not one rep maxing remember remember back to the beginning of this video where we we put in all of his strength numbers he told us his best squat ever was 160 so what I want to do and he's got 2 minutes and 30 seconds rest is I'm going to actually add two kilos and we're going to challenge Evan he's had a failure in the snatch he's had a failure in the cleaning jerk can he bring it back around and dig deep
and push for that big 160 back squat triple yes you should am I GNA try if you triple this that's like a 175 180 back squat better sack up here big dog cultivate my power is what I'm going to have to do yeah that's what you're going to have to do that mental power Big Time come on let's go think stay tight on the on the way down everyone and you got to be fast with the chest up out of the bottom come on come on let's go stay tight you got to be tight big
chest out of the bottom come on up come on you got to fight for two more come on two big ones two big ones let's go chest up up up up up up up good one big one let's go come [Applause] [Laughter] on W what's tomorrow big fridayy tomorrow too I'm oh my birthday I don't care about that it's big Friday so Evan's about to do the two accessories at the end of the workout remember weightlifters please for the love of God do your accessories now these are two accessories that you can do to improve
that core stability that trunk control which in turn is going to lead to better performance on the weightlifting platform so Evan is going to do body saw for a set of 10 and then we're going to show you the next exercise to help with that trunk up try not to sink the hips there right there now pull good come on up good up keep going come on keep those hips a hair higher up give me need two more up one more don't collapse up good both legs will be up now bring one in as a
bicycle but you got to Crunch when you do that yep then back a hair higher if you can boom boom there you go boom little more aggressive good good give me seven each side a little more aggressive when you bring that chest yeah up there you go up good up good Evan's going to go three sets back and forth this is really important to develop that trunk control to develop that AB strength and in turn that's going to lead to better performance in the snatch and the clean and the dip of the jerk and the
split overhead and then ultimately also holding that posture uh with those big back squats which Evan did a pretty good job on that 160 you know that was his max hitting that for a big triple that's a that's a very good good lift and remember he's 17 and he's 65 kilos but again those back squats and those full snatches and those full cleans they don't help with his vertical jump so Evan's got tight hips at the end of this workout we selected some of the hip work he's just going to roll out a little bit
with his glutes and then we're going to do like a split squat hole where we're going to crank with his ankles a little bit and with his hips as well so that's going to be the mobility portion here to finish off as we're leading into his recovery for the next session which will be tomorrow now it's your turn do you want to become a Champion we want to turn you into a freak it's your turn to pick up that free week of Olympic weightlifting training inside of our app Peak shank all you guys have to
do is head over to Peak sh. apppp the Google Play store or the Apple iOS store you can download that free week of training right now so you can begin that journey to smash those PRS out on the platform because remember freaks if you want to become a champion you've always got to cultivate your power peace
