Program 2

Program 2: Weightlifting

Program 2 is a basic weightlifting program that follows a periodized format (hypertrophy – strength – power). It is designed to help a wide range of individuals from athletes seeking increases in strength performance to individuals just looking to tone up.  

Each phase of the program leads into the next and allows for the body to ready itself for changes and advancements in their training. Each period/ phase of programming lasts 3 weeks, meaning you will complete each workout 3 times (once per week).  At the end of 3 weeks, participants will receive a new 3 week program that allows them to continue advancing towards their goals.
JR Wikkerink
JR is an avid CrossFit athlete and recent LCI graduate (2017). He has created a program focused on improving his overall body strength and power, while maintaining a high level of fitness.  Specifically JR has looked to improve strength in his base lifts (Front Squat/Deadlift/Press/Thruster) and utilize these to transfer over to more explosive movements.  The program spans 5 phases that are 3 weeks long each with a final test week at the end of the program.  

JR 5 week program
(To view information that appears cut off, please download the program)

Andrew FitzGerald
Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club. This modified program of the Conjugate System, is aimed for athletes who are lacking in 3 areas: muscle mass, strength, and weightlifting experience. Through my research and experience, I have found that this system produces the best results for athletes looking to improve on-field performance. 

Patrick Bartoshyk

Patrick's program features the Wendler 5-3-1 system with some accessory work.  It is a great generalized strength building program that combines time efficiency and progressive gains.

Patrick's Program (Based on Wendler 5-3-1 system)

Mr. X

A close personal friend of mine shared his training program.  We are so lucky to have access to high end programming such as this.  The stuff people pay big bucks for!!!  This program is designed for an advanced athlete looking to smash through plateaus, create personal records and become the best machine humanly possible.  Mr. X, you know who you are, we thank you      

Bill Morgan - Fitness Solutions Personal Training Center
Since 1994, Bill Morgan has worked with thousands of southern Alberta clients from beginners to advanced level athletes. 
Bill's credentials include:

- ACE Certified Personal Trainer since 1994
- Master Practical Trainer 1997
- Nutrition Specialist 2000
- Golf Conditioning Specialist 2004
- Longevity Wellness Specialist 2006
- ACE Fitness Symposium Participant 2010 and 2011
- Corrective and Functional Exercise Workshop Participant 2013

One of Bill's favorite programs to use with people is the Vince Gironda 8x8 training protocol.  Here is an example of the training program (Program example) and further information can be easily googled or viewed at the following link

Link to CrossFit Football Mainpage.  This recieved multiple recommendations.  Anyone looking to develop some serious speed, power and strength has it all and is updated regularly with additional info to read.