LIFTRIGHT

California Strength

Weightlifting, Olympic Lifting, Strength & Conditioning, Functional Fitness, Functional Training
Coach
Dave Spitz

Welcome to the LIFTRIGHT Program. Whether you're a complete beginner or someone who feels they've been taught incorrectly in the past, LIFTRIGHT is the program designed to set you on the path to mastering the Snatch and Clean & Jerk.

No matter your lifting background, the LIFTRIGHT Program focuses on proven teaching progressions that will lead you to execute a passable Snatch and Clean & Jerk confidently. Join me as we lay the foundation for proper lifting techniques and embark on a journey of discovery, strength, and skill acquisition.

$97
Get LIFTRIGHT
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Picking Up the Bar for the First Time?
If you're stepping up to the barbell for the first time, the LIFTRIGHT Program is your ideal starting point. This program is crafted to provide beginners with a structured and supportive introduction to the Snatch and Clean & Jerk, ensuring a solid foundation.
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Feel Like You've Been Taught Wrong?
Have you lifted before but feel like you've been taught incorrectly? LIFTRIGHT is your opportunity for a fresh start. We'll address any misconceptions, refine your technique, and guide you through a progressive journey that corrects past mistakes, setting you on the right path to success.
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Proven Progressions
Over the next eight weeks, LIFTRIGHT will take you through our proven teaching progressions. Each week builds upon the last, gradually introducing and reinforcing the fundamental elements of the Snatch and Clean & Jerk. From basic movements to the intricacies of proper form, this program is your comprehensive guide to lifting right.
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Foundational Techniques for Success!
LIFTRIGHT focuses on building a solid foundation with foundational techniques. Through expert coaching and proven progressions, you'll develop the skills and confidence needed to execute a passable Snatch and Clean & Jerk.
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Expert Coaching Every Step of the Way!
Benefit from expert coaching provided by Dave Spitz and our dedicated coaching staff. LIFTRIGHT offers personalized feedback, technical guidance, and continuous support to ensure you're on the path to lifting right from day one.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Through the TrainHeroic app, your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Barbell and Bumper Plates // Set of Dumbbells or Kettle Bells // Pull Up Station and Back Squat Rack // Plyo Box (for some plyometric “Jumping” movements) // 6 Foot PVC Pipe or Dowel (For increasing mobility)
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Sample Week
Week 1 of 8-week program
Sunday
LIFT RIGHT: Day 1

A

Dynamic Warm Up: Snatch

Movement Prep

B

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

C1

Front Rack Opener with PVC Pipe

3 x 30

C2

KB Goblet Squat

3 x 10

D

How To Assign Snatch Grip

E1

Snatch Grip PP: Stand Up (Non-Ballistic)

2 x 3

E2

Snatch Grip PP: Stand Up + Elbows Up (Non-Ballistic)

2 x 3

E3

Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch (Non-Ballistic)

6 x 2

F

How To Assign Your Clean Grip

G

Partner Assisted Front Rack Opener

1 x 10

H1

Clean Grip PP: Stand Up (Non-Ballistic)

1 x 3

H2

Clean Grip PP: Stand Up + Elbows Up (Non-Ballistic)

1 x 3

H3

Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive (Non-Ballistic)

2 x 3

H4

Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive + FS (Non-Ballistic)

5 x 2

I

Pause Back Squat

1 x 1 @ MAX kg

J

Standing Barbell Military Press

1 x 3 @ MAX kg

K1

Single-Arm Dumbbell Row

3 x 10

K2

Prone Shoulder Raises

3 x 10

K3

Straight Arm Plank To Shoulder Tap

3 x MAX @ 60

Recovery

L

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Tuesday
LIFT RIGHT: Day 2

A

Dynamic Warm Up: Snatch

Movement Prep

B

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

C1

Front Rack Opener with PVC Pipe

2 x 30

C2

Prone Shoulder Raises

2 x 10

D1

Snatch Grip PP: Stand Up (Non-Ballistic)

1 x 3

D2

Snatch Grip PP: Stand Up + Elbows Up (Non-Ballistic)

1 x 3

D3

Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch (Non-Ballistic)

2 x 3

D4

Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch + OHS (Non-Ballistic)

6 x 1

E

Partner Assisted Front Rack Opener

1 x 10

F1

Clean Grip PP: Stand Up (Non-Ballistic)

1 x 3

F2

Clean Grip PP: Stand Up + Elbows Up (Non-Ballistic)

2 x 3

F3

Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive (Non-Ballistic)

2 x 3

F4

Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive + FS (Non-Ballistic)

5 x 2

G

Snatch Grip Deadlift to Position 2 (One Second Pause)

4 x 3

H

Push Press

4 x 3

I1

BB Bent Over Row

3 x 10

I2

Dead Bug

3 x MAX @ 30

I3

Isometric Back Extension

3 x 45

Recovery

J

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Thursday
LIFT RIGHT: Day 3

A

Dynamic Warm Up: Snatch

Movement Prep

B

Movement Prep

Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10

C1

Front Rack Opener with PVC Pipe

2 x 30

C2

Prone Shoulder Raises

2 x 10

D1

Snatch Grip PP: Stand Up + Elbows Up (Non-Ballistic)

2 x 3

D2

Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch (Non-Ballistic)

2 x 3

D3

Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch + OHS (Non-Ballistic)

3 x 2

D4

Non Ballistic High Hang Snatch

4 x 2

D5

Non Ballistic Top Down Stage Snatch

6 x 1

E

Partner Assisted Front Rack Opener

1 x 10

F1

Clean Grip PP: Stand Up + Elbows Up (Non-Ballistic)

1 x 3

F2

Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive (Non-Ballistic)

2 x 3

F3

Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive + FS (Non-Ballistic)

3 x 2

F4

Non Ballistic High Hang Clean

4 x 2

F5

Non Ballistic Top Down Stage Clean

6 x 1

G

Front Squat With Straps

4 x 3

H

Jerk Footwork Drill Progression

4 x 2

I1

Uni-Lateral Dumbbell Farmers Carry

3 x 100

I2

Glute Ham Raise

3 x 10

I3

YTW

3 x 10

Recovery

J

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Coach
More from California Strength
coach-avatar Dave Spitz

USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.

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100% MONEY BACK GUARANTEE

I’m so confident that you'll love this program that if you’re not 100% satisfied by the end of your first seven days, we’ll give you a full refund. You can upgrade, switch between our suite of teams or cancel at anytime.

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FAQs
Who is this program for?
Anyone looking to improve their snatch and clean & jerk technique.
The Proof
verified-athlete-avatar Kevin Gonzalez

Verified Athlete

Verified Athlete

"I can tell you first hand I have never lifted and I’m already Snatching 195 pounds and Clean and Jerking 260 pounds. This program is great!"

verified-athlete-avatar Sebastian Kimball

Verified Athlete

Verified Athlete

"I’m absolutely loving this programming and I’ve only been on the program for 4 weeks. I’m super excited to keep the training going and look forward to adding more weight to my lifts!"

verified-athlete-avatar Alex Merenkov

Verified Athlete

Verified Athlete

"Cal Strength programming was instrumental in helping me learn basic movements and continues to be a huge asset to my level of fitness regardless of which gym I’m training in."

verified-athlete-avatar Julian Varela

Verified Athlete

Verified Athlete

"Amazing programming! Not only was I seeing strength gains but also learned better technique and consistency. 10/10 recommend."

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