FLIGHT is the most innovative and comprehensive program purely designed to transform you into a bad-ass Olympic Weightlifter.
Join FLIGHT Now + Get access to Overtime
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If you're like most aspiring Weightlifters...
You've probably...

- attended a bunch of seminars.
- joined a specialty class.
- read article after article
- watched tons of lifting videos on the internet trying to learn how the pros do it
- spent countless hours in the gym practicing technique

Only to keep struggling when it came time to hit new PRs on the snatch, clean and jerk.

We've noticed that many people begin the journey to mastering the lifts but due to obstacles like technique, strength, mobility, nutrition, programming, time and motivation, eventually hit a wall and fall short of reaching their goals.

But it doesn't have to be this way!

That’s why we created FLIGHT. We wanted to create a comprehensive training program designed specifically to overcome every single obstacle that stands in the way of you becoming a great weightlifter.

We created this program with all the knowledge from all lessons we've learned from the mistakes we've made, the athletes we've coached, and the experts we've worked with so that YOU can be successful on this journey.

It's the program we wish we had when starting our own journey...

Time to begin your Weightlifter's Journey.
Start with these essentials...
Structured and specifically designed to improve performance for the Snatch, Clean & Jerk and yield continuous progress
Consistent, expert feedback and help with your Weightlifting technique and training
Know exactly how to approach training... what you need to do, when you need do it, and why it's important to you.
Take out all guess work so you can only focus on being an athlete.
Your team. Support from a close knit team of like minded individuals that turns hard training sessions into easy ones that you will love.
Continuous practice so you can  snatch, clean & jerk more weight, safely and with great technique.
Great Habits
Build productive habits, make long-term a lifestyle changes to become a better Weightlifter and start living a healthier, more fulfilled life.
Learn the essential concepts of training, weightlifting, recovery and nutrition that you can apply long after you’re finished with the program.
Motivation, accountability and encouragement from coaches and teammates that are absolutely vital to getting significant results.
FLIGHT Features

FLIGHT Programming
Posted weekly for 12 months. 5 workouts per week. 

3 mandatory 60-90 minute workouts + 2 optional less than 60 minutes workouts.
FLIGHT Community & Coaching
access to a private Flight Facebook group where you can build connections and accountability w/other Flight members and get coaching on your technique.
Exclusive Bonus Content
access to tips and technique videos only accessible to FLIGHT members
FLIGHT Itinerary
video breakdown of each workout explaining "why" & "how" each workout is to be done + movement demo videos
13 Systematic Habits
to help you complete your journey, become a better Weightlifter (and better at life)
FLIGHT Membership Site
Instant access to the FLIGHT members-only site with archives of all your workouts, course materials, recipes, and bonus content.

Go through FLIGHT at your own pace and have access to all of your materials

Plus get these incredible FREE gifts...
Access to Overtime
Get access to Barbell Shrugged Overtime, our brand-new members site ($49/month value) *not included with "Just Workouts" option
Overtime Video Library
Educational and most importantly entertaining videos on variety of topics (weightlifting, nutrition, strength training, conditioning, motivation and etc).  Updated weekly

- Warmup Progressions and Drills for the Snatch
- Warmup Progressions and Drills for the Clean & Jerk
- Mobility Drills and Exercises for Athletes
- Nutrition Considerations by Dr. Andy Galpin
- How to Warmup to Save Time and Crush WODs
- How to Eat for Competitions
- Coach Mike Burgener teaches Mike Bledsoe the Burgener Warmup
- Nuggets & Pearls: Goal Setting Mistakes

and more every week!

Goal-specific training programs
Short-term (3 months or less) goal-specific training programs you can add onto your current programming so you can reach your goals faster or reduce risk of injury!
Aerobic Monster
Build a better aerobic engine to improve your pacing, breathing and recovery.
Anaerobic Assault
Increase your anaerobic capacity to mentally and physically improve your ability to go harder in intense conditioning workouts.
Boulders for Shoulders
  This is an assistance program to be added to your pre or post workout routine to help rebuild or build strong, mobile, and durable shoulders.
Your First Pull-Up
This program is designed for someone who does not yet have their first strict dead hang pull up. The final result of this program and the amount of strict pull ups you will be able to do at the end of the 12 weeks will depend on how close you are from the start.
Barbell Beginner to Meet
Develop strength and practice the movements necessary for great snatch, clean and jerk technique. Intended for novice level athletes with a basic level of experience with the snatch, clean and jerk.
Squat the House
3 Month Program to build your squat. Should be able to be complete in <30 min before your regular gym workouts. 3 days a week.
The Garden Forum
Access to our private online community only for members of Overtime. Ask questions and get help with your training from Barbell Shrugged coaches & staff. Connect with others in the community and make friends. 
FLIGHT Works...
There's no other way to put this...FLIGHT works. Our athletes GET RESULTS and they don't spend all day training or a fortune getting them.

How do we know?

We polled our 302 FLIGHT athletes 4 months into their training and asked them, that's how.

We discovered that they got strong as hell, adding on average 27 lbs to their back squat and 34 pounds to the front squat.

With greater strength and improved technique, our athletes were able to increase their Snatch numbers by 16 lbs and Clean and Jerk by 26 lbs!

These were MASSIVE improvments considering the time frame. And guess what...our athletes CONTINUE to see gains in their Olympic lifts.

They're setting new PRs, staying healthy and lifting with confidence and skill at local and National-level competitions.

But you don't have to take our word for it, our
own FLIGHT athletes can tell you all about their success.

What our FLIGHT athletes are saying...
Cole G.
"The coaches are an inspiration and the community is amazing. Flight has changed the way I view training and coaching and I'm a much better person for being apart of it."
John S.
"I have seen an impact in overall strength, performance of the lifts and mobility. Prior to flight, I never snatched, in fact I never even had the mobility to overhead squat. My mobility has increased so much, that I have people asking me if I faked my early pictures. It is a huge testament to the program and its effectiveness."
Jin Maria B.
"I am much more consistent with my training and gained a lot of knowledge together with the workouts. The lifts were covered and broken down and it made it easier to know what to look for. I hit my old PRs with ease now..."
Roy P.
"One of the greatest benefit in my opinion is the program structure. The way it builds upon itself piecing the lifts together has helped make me a more consistent lifter. There is a ton of mobility work, nutritional info, recovery methods, and just good information available to make you better. This program isn't just a list of exercises but is completely comprehensive about what you need to be successful in being a good weightlifter/athlete."

Benjamin R.
"C&J +15lbs, Snatch +15 lbs, Front Squat +15 lbs, Triples and doubles with previous PR's, Power Snatch +15lbs, Power Clean +15 lbs, Snatch Balance + 40 lbs... that's just so far... This is an exceptional program for those that do not have direct coaching available to them... where it pertains to Weightlifting."
Brett W.
"I feel like even if I am far from perfect form, I have gained education and knowledge over what I am SUPPOSED to be doing. Feeling myself doing it right is the main key I had been missing. Everything felt so uncomfortable and now I am starting to get the feel of right vs. wrong with the lifts. The videos and help from Barbell Shrugged coaches have been worth every penny!!"
Leah W.
"I had been stuck at 135# snatch since last September and have now added ten pounds to it. I am able to consistently hit my front and back squat numbers (210# & 245#) and my clean and jerks have gone up as well now being at 190# & 185#. And my push press jumped up almost 20 pounds to 155#. This program can help anyone learn and better their weightlifting."
  Ain't nothing to lose...
Other than massive gains of course:)
The successes from the FLIGHT athletes you've seen on this page are TYPICAL!

We have full confidence that this program is legit! We've seen the effect and success our athletes have had. When you join the FLIGHT team a if you follow this program as prescribed with consistency, you will become a more successful Weightlifter. Guaranteed

If FLIGHT doesn't fit the bill and measure up to your expectations by 30 days into the program, just let us know. We'll cancel your membership and give you a full refund for the first 30 days. Simple as that.

There's really nothing to lose!

Because to get this type of comprehensive training and gains on your own, would probably cost you upwards of a bunch of cash per month.

Let's break it down...

Outside of FLIGHT you'd typically pay...
Weekly workouts: $100/mo.

Technique video analysis: 4/month @ $35/video: $140/mo. (by the way, that's only 1 video/wk, and we're offering UNLIMITED)  

Nutrition coaching/education: $100/mo.

Mobility coaching/education: $100/mo.

Access to digital weightlifting, mobility, and nutrition courses: 3 @ $25/mo = $75/mo.

Program explanation & movement demo vids: $19/mo

Online member community: $19/month

Grand Total: $553 per month!

But with FLIGHT, you can get a phenomenal, comprehensive Weightlifting program with results guaranteed for way less of your hard-earned per month. 

FLIGHT Is Different

Sure you can find other training programs that will help you improve your Weightlifting. But FLIGHT is unique. FLIGHT is comprehensive, which means we're going to cover any and all bases necessary to become a better Weightlifter and athlete.

We don't assume anything! So we're not just going to give you workouts without all the other tools and resources you need to become truly successful at this sport. We've gone down that road before ourselves, and we know where it leads. It's not somewhere you want to be and we don't want to see you head there either. We're going to provide all the tools, workouts and guidance you need for long-term success in this sport. If that sounds awesome to you, then welcome!

You're in the right place!

Choose Your Membership Option

A full membership the way it was meant to be done. You'll get all the program materials and features listed in the "Features" section. The program materials will be delivered monthly through email and the member site.

You'll be billed on a monthly basis. There is 3 month commitment. After 3 months, your subscription will continue on a month to month basis with no commitment until cancelled.

3 Month Paid-In-Full
Get the first 3 months of the program for the price of 2 months. You'll get instant access to all the program materials (bonus content, courses, workouts, recipes, and etc) that are distributed within the first 12 weeks of the program.

After the 12 weeks, your subscription will auto-renew on a monthly basis unless you tell us otherwise. No commitment.

Just Workouts
For those who feel they are experienced enough and just want the workouts. You'll get downloadable PDFs of the workouts and meal plans for the entire 52 weeks of the program. Just be aware, these are just the workouts without community access, movement demos, habits and etc.

All sales are final! If you want to check out sample programming, download our free guide.
billed monthly

  • FLIGHT Programming ($97/month value)
  • FLIGHT Community ($47 /month value)
  • FLIGHT Itinerary ($47/month value)
  • FLIGHT Members Site
     ($27/month value)
  • Online Coaching ($97/mo value)
  • Exclusive Bonus Content
     ($47/month value)
  • FLIGHT Bonus Courses (over $1000 value):
     - FLIGHT School
     - Nutrition for Weightlifters
     - Movement Specific Mobility
     - Critiques and Corrections
  • Access to Overtime ($49/month value)
3 Month
Paid in Full*

1-time pay
*auto-renew @ $147/mo after 3 mo

  • 3 months of the workouts delivered monthly for the price of 2 months ($291 value)
  • All features Solo Monthly gets for 3 months of access ($504 value)
  • Bonus Courses ($297 value):
    - Flight School Weightlifting 101
    - Flight School Weightlifting 201

  • Access to Overtime ($49/month value)
  • * after 3 months, subscription auto-renews at $147/month with no commitment. Continue to get rest of program and bonus courses!
Just Workouts*
1-time pay or 2 pay of $297

  • Download 52 weeks of programming in PDF format ($1,164 value)
  • Access to digital logsheets to record your performance and save them in the cloud ($97 value)
  • Recipes and Meal Plans ($197 value)
  • *As this is a digital download, all are sales final.

The monthly and 3 Month Paid-in-full options come  with 30 day money-back guarantee. If for any reason you're not super-thrilled with the program within 30 days, return it to us for a FULL REFUND of your 1st payment.

So in other words: You ALWAYS have 30 days to try the program risk free!

As it is a digital download, there are no refunds for the "Just Workouts" option. No exceptions. You can view sample programming in our free guide.
How long is the program?
There are 52 weeks in the base program with extra weeks if you would like to continue past the year. You are only committed to the program for 3 months total once you pass the 30 day money-back period
Who is this program for?
FLIGHT is for anyone who wants or needs a comprehensive Olympic Weightlifting program. Comprehensive, meaning not just workouts, but every tool necessary to become a better Weightlifter and athlete. FLIGHT is designed to teach and improve Weightlifting technique, help you gain strength, educate and foster good nutrition, mobility, and lifestyle habits, and offer the necessary guidance, coaching, motivation and accountability necessary for continuous programs.

The course material is mainly aimed towards beginners and intermediates but we've had advanced, experienced athletes see improvements. Any athlete at any skill level, age, male or female can see benefit from FLIGHT. Your success mostly depends on your willingness to commit, be consistent and adopt a learning-orientated mindset (listen/watch Barbell Shrugged Episode 189, if you don't know what we mean by this).
When will I receive my bonuses?

Immediately after sign-up you'll get several "right away" bonuses:

-Access to Overtime and the Garden - All of our video content and short-term (3 months or less) supplemental or stand-alone programs in Overtime including: Aerobic Monster, Anaerobic Assault, Your First Pull-up and more.

- Critiques and Corrections: Slow-Mo Video Analysis

- The FLIGHT taper -
a 2 week mini-program designed to help you prepare for a Weightlifting competition complete with video overview of the workouts and info on how to join Barbell Shrugged Weightlifting, a USAW-sanctioned club.

- Barbell Shrugged AnytimeWODs - workouts designed for when you are traveling and can't hit the gym

- MealFit Meal Plans for Barbell Shrugged Athletes
- 3 weekly meal plans designed by Thomas Cox of

Recipes by Brandi Marter
 - 6 easily prepared, bulk-style recipes to help you save you time.  Includes video demonstrations showing you exactly how to cook each recipe plus 12 additional bonus recipes to help you get started

The rest of the bonus courses will be distributed throughout the program.

When will I receive my program materials?
You'll start getting your materials as soon as you sign up. There will be a few days of pre-program prep homework like watching some videos and joining the Facebook group if you have access.

Then how the workouts and bonus content are delivered depending on the option you choose:

Monthly and 3 month - you'll get 4 weeks of the full program monthly.

Just workouts - you'll get a downloadable PDF of all 52 weeks of the workouts and your recipes right after you sign up.

When can I start FLIGHT?
You're free to start the program whenever works best for you! You'll start getting your program materials right after you sign up. There's a few days of pre-program preparation then you'll get your workouts delivered through email and the member site. You'll get your workouts depending on your membership option see "When will I receive my workouts?". All your materials will be hosted on the member site so you can revisit or review the material as you like.

How often will I be billed?
This depends on the membership option you choose.

If you select Solo Monthly, you'll be billed monthly starting from the day of your initial purchase.

Solo 3 months, you'll pay an initial payment then after 3 months, monthly at the monthly rate until you tell us otherwise.

Just workouts, you'll just pay one time.

To make any changes to your subscription, you'll just need to let us know 15 days in advance of your next payment by emailing us at

What kind of equipement do I need?
You’ll definitely need a barbell, weights, a squat rack, a pull-up bar and a space to #dropeverythingandtrain.Bumper plates are really nice to have because you can drop them. If you don’t have bumper plates, and you have to lower the weights to the ground, invest in a good pair of lifting straps to help control the lowering.Kettlebells or dumbells, med-balls, plyo boxes, a set of rings, a GHD machine, lifting/jerk blocks, resistance bands and a climbing rope are nice to have but not absolutely required.

If there is a movement programmed that you cannot perform because you don’t have the necessary equipment, we can you always help you come up with a substitute movement, just contact us or ask in the Facebook group.
What if I get injured or have an existing injury?
Injuries unfortunately can happen and it sucks when they do but we can try to help as much as possible!If you ever have to modify or cannot do a movement because of an injury, new or existing, we’ll ask you to fill out an injury report form.Once you have filled the form out a Barbell Shrugged coach will contact you as soon as possible to discuss your injury and possible workout modifications.You’ll also be sent an email every week for 6 weeks with a link to update us on your injury so we can track how you are progressing.We’re not doctors, but we’ll do our best to help you work around your injuries until you back 100%.

What days will I be training?
There will be workouts posted for Monday, Tuesday, Thursday, Friday and Saturday. You don’t have to train on those exact days and can move the week around if you need to.

There are 3 “mandatory” training days and 2 “optional” training days. The mandatory training days are Monday, Thursday and Saturday. The optional training days are Tuesday and FridayYour recovery days will be Sunday and Wednesdays. Use the recovery days to watch your educational courses while you rest.

How long do workouts take?
On the mandatory training days, full workout from warmup to end should take 60 minutes if you are timing your rest periods well and training without distraction. Workouts may take longer than 60 minutes but should not exceed 90 minutes under normal pacing.

Optional days will be shorter and usually 60 minutes or less. Workouts are designed to take a certain amount of time but it will depend on your pace.You should plan to be training for about 60 minutes each day.

Can I do extra work or my gym's workouts?
You definitely can still do workouts at your home box if that’s what you would like to do, but in all reality you probably won’t need to do extra work outside the program.

Everything you need to improve your snatch, clean and jerk numbers is provided. We’ll provide everything the warmup, technique drills, cool downs and mobility drills to help you become a stronger and better weightlifter.

Once into the program, our athletes find the volume, intensity of the training to be challenging and rewarding all on its own.You’re certainly free to do extra stuff here and there, but just be smart about it! And more than likely, we believe you’ll find that you won’t need to do extra to make progress and get the results you want.

My gym won’t let me do my own program, what can I do?
Honestly that’s a bummer and although we haven’t had much of a problem with that in the past, it may be an issue for some.Our suggestion would be to try to present it to your coaches or the gym owners in a way that shows you’re making a conscious, mature, motivated decision.

Offer to stay out of the way as much as possible and explain this is something you REALLY want to do then maybe they’ll let you do your own thing.