STRONG AF: The Super-total Training Blueprint
Snatch. Clean & Jerk. Squat. Bench. Deadlift.
Why choose between them when you can master them all?
This isn’t your standard program—it’s a 12-week SuperTotal system built for lifters who refuse to be boxed in. Whether you’re a powerlifter craving speed and athleticism or a weightlifter ready to push serious strength numbers, this program was designed to keep you progressing in both.
Who’s ready to hit PBs in every lift? 💥 Keep reading to find out how this program gets you there.
Why I Built This Program
As both a weightlifter and a powerlifter, I wanted a program that let me excel in both—without sacrificing one for the other.
I couldn’t find one… so I built it.
This 12-week Supertotal program is designed for lifters who:
✔ Want to develop strength, power, and technical skill across all five lifts.
✔ Refuse to be put in a single box.
✔ Want to train like an athlete—not just a specialist.
Key Program Design Decisions
1. Weekly Structure - The Training Split
The program runs four days per week, with two sessions dedicated to weightlifting and two to powerlifting.
✅ Powerlifters → Develop competency in weightlifting while maintaining strength.
✅ Weightlifters → Improve absolute strength without losing technical proficiency.
Session Breakdown:
📌 Day 1 – Bench press focus + full-body strength & hypertrophy accessories.
📌 Day 2 – Clean & jerk focus + snatching volume, heavy front squats, and power-based accessories.
📌 Day 3 – Snatch focus + clean & jerk technique and additional strength work.
📌 Day 4 – Squat & deadlift focus + key accessory exercises.
2. Exercise Selection & Programming
The magic sauce? Daily Undulating Periodization (DUP).
This training method varies intensity and volume across the week to:
✅ Maximize practice across all five lifts without burnout.
✅ Balance technique & strength work so you actually improve—not just survive.
✅ Ensure proper recovery while still hitting heavy lifts.
Example Snatch Progression (Week 4):
📅 Day 2 (Technical & Power Work)
🔹 Snatch + Below-Knee Hang Snatch + Overhead Squat
🔹 75% x 1, 75% x 1, 78% x 1, 78% x 1, 80% x 1
📅 Day 4 (Max Strength & Load Exposure)
🔹 Snatch
🔹 73% x 2, 81% x 2, 90% x 1, 96% x 1, 101% x 1, 101% x 1
This approach ensures that:
✔ You hit each lift at a high intensity once per week.
✔ Technique work is reinforced without losing strength & power.
✔ Your squat, bench, and deadlift progress won’t suffer—they’ll improve.
🚀 The result? You get strong, technically proficient, powerful, and jacked—all while actually enjoying your training.
3. Managing Recovery & Fatigue
Let’s be real—this is a lot of work. Training five major lifts across four sessions demands smart recovery.
💤 2 full rest days (ideally after Day 2 and Day 4).
📉 Deload at Week 6 – After building intensity for 4-5 weeks, volume drops to allow recovery before peaking & maxing out.
This ensures that:
✔ You recover properly while still pushing performance.
✔ You adapt and peak at the right time for your biggest lifts.
Who Is This Program For?
This program is for lifters who want the best of both worlds—developing strength and skill across both Olympic weightlifting and powerlifting.
👊 For Powerlifters Who Want More Athleticism & Speed:
✔ Tired of feeling stiff & slow?
✔ Want to develop explosiveness & mobility?
✔ Bored of just SBD on repeat?
👊 For Weightlifters Who Want to Get Stronger:
✔ Want to push your absolute strength?
✔ Ready to PB your squat, bench, and deadlift?
✔ Want to stop avoiding the "how much do you bench?" question?
Ready to Get Strong, Explosive & Technically Sharp?
This 12-week program builds strength, skill & confidence across all five major lifts. You don’t have to choose between powerlifting and weightlifting—you can do both, and do them well.
At MWBC, we know the value of lifting with a team that gets it. If you’re ready to push your limits in a community that supports both weightlifters and powerlifters, stay tuned—this program is built for YOU.
-Coach Brooke
