Our New Weightlifting Program ‘Comp Prep’ is Finally Here!

This program is a collaboration between coach Brandon Accardi and athlete Zoe Pukekura! This is the program we used to qualify Zoe for the 2025 IWF World Weightlifting Championships, setting the Australian national records in the process, and we want to share it with you!

Our Comp Prep program aims to improve your performance by focusing on the holistic development of the athlete. Rather than performing a hyper-specific weightlifting program every session, our methodology focuses on training the qualities weightlifters need while still being biased to speed and power - an area we believe is essential to elite performance!

The program includes a structured system of plyometrics, power training, mobility, and general strength training to become a more complete athlete. The development of these qualities is essential to reaching your potential!

Who is this program designed for: 

•  Athletes who want to feel more powerful in their weightlifting.
•  CrossFitters wanting to improve their weightlifting.
•  Coaches and athletes who want to understand this methodology.

In completing this 16-week program, you should feel: 

•  Faster and more powerful in your second pull in the snatch and clean.
•  Stronger when receiving heavy snatches or cleans.
•  Faster in the change direction in your jerk.
•  Overall… a more jacked and powerful athlete!

What You’ll Need: 

In this program, you’ll be exposed to the following: 

•  Olympic Weightlifting.
•  General Strength Exercises.
•  Core Training.
•  Jump training and plyometrics.
•  Sled/Acceleration/Sprinting/Hill Sprinting.

Equipment list 

To complete this program, you will need the following: 

•  Barbell and weights.
•  Access to machines.
•  A stable surface to train on / a weightlifting platform is not necessary, but useful.
•  A Hill / Sled for resisted sprinting.
•  20m of space for plyometrics.

In addition to the program, a 40+ page eBook covers the training philosophy and methodology, explaining the process behind the program, giving further meaning to your training!

The eBook covers:

• Training Philosophy
• Periodisation Concepts
• Athlete Analysis
• Power Training Frameworks
• Training Methodology
• & More!