About this program

Based on Pat O'Shea's interval weight training discussed in his book, Quantum Strength and Power Training, our IWT program is like no training you've done before.

IWT is designed for maximal results.  Traditionally, one IWT session a week is called for.  The program ups the ante.  You will perform three IWT sessions a week.  Tuesday and Thursday serve as low intensity accessory workdays.


If your weight training has gotten stagnant and your conditioning isn't where it needs to be, give our Interval Weight Training Program a try and you won't be disappointed

Series 1 Specs:

Skill Level 

  • Intermediate to advanced. Need beginner level Olympic Weightlifting experience. 
Equipment Needed
  • Barbells, dumbbells, AirBike, Rower, Plyo-box, Resistance bands, Pulley system
  • Weightlifting, Strength & Conditioning
Training Days per Week 
  • 5
Program Length 
  • 4 Weeks

Workout Preview

Day 1 power clean and squat
  1. 3 Rounds
    1. Hang Power Clean x8-12 @60-65%
    2. Rowing @90%
    3. 2 Minute Rest Between Rounds
  1. DB Bulgarian Split Squat 3x12
  2. Superset
    1. Skullcrushers 3x10
    2. Reverse Tricep Pressdown 3x12