Flight is now a part of the Program Vault

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FLIGHT is the most innovative and comprehensive program purely designed to transform you into a bad-ass Olympic Weightlifter.

If you're like most aspiring Weightlifters...
You've probably already:
- 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 we started 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.
Learn the essential concepts of training, weightlifting, recovery and nutrition that you can apply long after you’re finished with the program.
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.
Build productive habits, make long-term a lifestyle changes to become a better Weightlifter and start living a healthier, more fulfilled life.
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.

Motivation, accountability and encouragement from coaches and teammates that are absolutely vital to getting significant results.
FLIGHT Features

FLIGHT Programming
5 workouts per week:
3 mandatory 60-90 minute workouts
2 optional less than 60 minutes workouts.
FLIGHT Community
Access to a private Flight Facebook group - Build connections and accountability w/other Flight members.
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).
Online Technique Coaching
Done from within the FLIGHT private Facebook group - for submitting UNLIMITED videos of your lifts for coaches to watch and give you feedback.
Monthly 1-on-1 Coaching Calls
Monthly video chat or phone call with your coach to help make nutrition, programming, or lifestyle adjustments so you can get results faster.
Weekly Nutrition Reviews
Weekly nutrition log review with personal video feedback and suggestions from your coach.
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!
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."
You've really got nothing to lose..
Other than MASSIVE GAINS of course :)
The successes from the FLIGHT athletes you've seen on this page are TYPICAL!

We believe in this program. We've seen the effect and success our athletes have had. When you join the FLIGHT team, we're 100% confident that if you follow this program as prescribed with consistency, you will become a more successful Weightlifter.

That's why we're guaranteeing your results. If FLIGHT does not measure up to your expectations by 30 days into the program, you may cancel your membership and receive a full refund for the first 30 days.

Just email us and let us know. Simple as that.

There's really nothing to lose!

Because to get this type of comprehensive training on your own, would probably cost you upwards of $500 per month.

Now, 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.
Shrugged Collective: $97 per month
Program explanation & movement demo videos: $19/mo
Online member community: $19/month

Grand Total without FLIGHT: $650 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!
Flight is now a part of the Program Vault

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Learn More About The Program Vault
Why 12 Months?
From experience as coaches and athletes, we've found that 12 months is the minimum amount of time needed to greatly improve an athlete's ability.

For this reason, we ask for a 12-month minimum commitment to FLIGHT. We know can that be big commitment, but our goal is to get BIG changes. Making progress like that typically doesn’t happen over the course of a month or two. It takes a lot of time and effort from you to achieve great results and it takes a lot of time and effort from us as well to help you get there.  For those truly committed, the program extends for an additional 12 months. 

We believe that to get amazing, long-term results , there must be commitment and consistency. And if you’re not ready to take that kind of step at this moment, we totally understand, but we’ll still be here to help you to when you decide that you are.

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:

- 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 MealFit.co

- 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.

When will I receive my program materials?
You'll start getting your workouts on the Sunday before Day 1 of the program. Each Sunday, you'll get the entire week of the workouts sent to you which you can access in the member site so you can plan for the coming week if you need to move some workouts around.

Each week you'll also get 1-2 videos of your course seminars. We'll start with FLIGHT School, then move to Nutrition for Weightlifters and finish up with Movement Specific Mobility for Squats and Deadlifts. We do this because we want you to focus on a particular portion of the curriculum, be able to use the information in the course at the appropriate time and not be overwhelmed by the amount of information and material we present.

At the end of the program, all course materials will be available for download to keep for personal use.

When can I start FLIGHT?
As soon as you signup you get your first 4 weeks of programming (meso 1) so you can start as soon as later today!  We recommend starting on a Monday and that's the way the workouts are designed (the videos will Day 1 - Monday etc); however, you can adjust as needed.   
How often will I be billed?
You’ll be billed on a monthly recurring basis. The amount of subscription will be drafted from the credit card you provide at the time of registration. If at any point you need to make changes to your billing or subscription, we ask you contact us at help@barbellshrugged.com.

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 kind of coaching do I get?
You'll have 2 coaches total - one is you weightlifting coach and the other is you nutrition coach.  They are both specialists in their respective fields and will be working together to help you reach your weightlifting and performance goals. 

Coaching is only available for Rx and Pro athletes.  Rx athletes will receive group coaching within the Flight Facebook Community.  You can post questions, pictures/videos of your lifting technique etc and a coach will help you within 24 hours.  If you're a Pro client you'll get a 1-on-1 call with each coach once per month in addition to daily group coaching within the Flight Facebook Community.    
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.