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© 2018 by The Attitude Nation, Inc. DBA Do Weightlifting

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PROGRAM CYCLES

12 Week Program Cycle - Start Today!

What you get when you buy our 12 week program cycle:

- 12 Weeks of proven, effective weightlifting programs delivered right to your email, ready to download or print out so you can start training today

- 3 programs for the price of 1: Train 6 days, 5 days or 4 days per week options all included

 

Also with this program purchase you get everything included below sent to your email:

- A full library of technique videos for every complex weightlifting movement programmed, making our program cycle perfect for any skill level. Whether you are just learning the lifts or an advanced weightlifter, you can learn from our technique videos. 

- A percentage chart to easily stay on track with training without a calculator. For example, if you need to know 83% of your personal record, you can easily find it on our sheet without doing the math.

- A kilo to pounds conversion sheet, so you can quickly translate your weights anywhere you train.

- Access to our community facebook page, one of the best features of a Do Weightlifting membership, exclusive to Do Weightlifting members only!

PEAK FOR COMPETITION

Our 12 week program cycle is designed to peak you for Competition at the end of the 12th week. Not planning to compete? Create your own mock meet to inspire an atmosphere of PR's. Competing sooner than 12 weeks? Start our program based on how far out you are from your competition. 

Our program cycles are time tested, athlete proven, and designed to improve your technique, strength and relationship with the barbell. With over a decade experience and over 1,000 athletes coached, we are confident this 12 week program cycle is the perfect fit for you. Get started today!

What you need to perform our 12 week program cycle:​
  • Weightlifting barbell (20kg for men, 15kg for women)

  • Bumper plates of any kind (kilogram or pounds)

  • Change plates of any kind (kilogram or pounds)

  • Squat rack

  • Light to medium weight dumbbell or kettlebell

  • Weightlifting shoes highly recommended

  • Safe space to train with room and ceiling height to perform all the movements and safely drop weights

  • A form of low, medium and high blocks to lift off of for a couple weeks within our 12 week program cycle (These can be actual lifting blocks, stacked weights, foam blocks, etc.)

  • Occasional place to perform pull ups and back extensions, or a substitute for those movements

  • Access to a printer to print out your 12 week program cycle as well as other resources

  • Access to a phone or computer to watch our full library of technique videos, as well as access the team facebook page

  • Determination to stick to the program, even when it gets tough and you're tired or sore. It is your dedication to train, and put in the work that is going to be your biggest asset to produce results. Often times, it is when we miss or fail that we learn the most, grow the most, and overcome the most. Don't be afraid to push yourself! Most importantly, have fun! 

5 Week Squat Cycle

$14.99Price

5 Week Squat Cycle - Start Today!

What you get when you buy our 5 week squat cycle:

- 5 Weeks of proven, effective squat programs delivered right to your email, ready to download or print out so you can start training today

- 3 programs for the price of 1: Train 6 days, 5 days or 4 days per week options all included

 

Also with this program purchase you get everything listed below sent to your email:

- A percentage chart to easily stay on track with training without a calculator. For example, if you need to know 83% of your personal record, you can easily find it on our sheet without doing the math.

- A kilo to pounds conversion sheet, so you can quickly translate your weights anywhere you train.

- Access to our community facebook page, one of the best features of a Do Weightlifting membership, exclusive to Do Weightlifting members only!

Disclaimer: Our 5 week squat cycle is NOT meant to stand alone as a sole weightlifting program. It is designed to be added on top of an existing weightlifting program such as our 12 week program cycle. Simply sub out the prescribed squats for this squat cycle for 5 weeks, and be ready to get stronger!

What you need to perform our 5 week squat cycle:​
  • Weightlifting barbell (20kg for men, 15kg for women)

  • Bumper plates of any kind (kilogram or pounds)

  • Change plates of any kind (kilogram or pounds)

  • Squat rack

  • Weightlifting shoes highly recommended

  • Safe space to train with room and ceiling height to perform all the movements and safely drop weights

  • Access to a phone or computer to download and/or printer to print out your 5 week squat cycle as well as other resources

  • Determination to stick to the program, even when it gets tough and you're tired or sore. It is your dedication to train, and put in the work that is going to be your biggest asset to produce results. Often times, it is when we miss or fail that we learn the most, grow the most, and overcome the most. Don't be afraid to push yourself! Most importantly, have fun! 

4 Week Hang Cycle

$14.99Price

4 Week Hang Cycle - Start Today!

What you get when you buy our 4 week hang cycle:

- 4 Weeks of proven, effective programs specialized for hang movements delivered right to your email, ready to download or print out so you can start training today

- 3 programs for the price of 1: Train 6 days, 5 days or 4 days per week options all included

 

Also with this program purchase you get everything listed below sent to your email:

- A percentage chart to easily stay on track with training without a calculator. For example, if you need to know 83% of your personal record, you can easily find it on our sheet without doing the math.

- A kilo to pounds conversion sheet, so you can quickly translate your weights anywhere you train.

- Access to our community facebook page, one of the best features of a Do Weightlifting membership, exclusive to Do Weightlifting members only!

Disclaimer: Our 4 week Hang Cycle is not designed to peak you for competition at the end of the fourth week. It is meant to be performed in the midst of hard training to gain strength, technique improvements, and a bar/body relationship specifically involving hang and complex movements. 

What you need to perform our 4 week HANG cycle:​
  • Weightlifting barbell (20kg for men, 15kg for women)

  • Bumper plates of any kind (kilogram or pounds)

  • Change plates of any kind (kilogram or pounds)

  • Squat rack

  • Weightlifting shoes highly recommended

  • Straps highly recommended

  • Safe space to train with room and ceiling height to perform all the movements and safely drop weights

  • Occasional place to perform strict form pull ups, and bands to assist you if needed

  • Access to a phone or computer to download and/or printer to print out your 4 week hang cycle as well as other resources

  • Determination to stick to the program, even when it gets tough and you're tired or sore. It is your dedication to train, and put in the work that is going to be your biggest asset to produce results. Often times, it is when we miss or fail that we learn the most, grow the most, and overcome the most. Don't be afraid to push yourself! Most importantly, have fun!