where expertise meets experience
proven programming used by champions, Now available
A High Intensity Strength & Conditioning Program
focusing on olympic lifts
Over the past 30 years, Mike Burgener has coached world class Olympic lifters at the highest level. His programming was the foundation of Rich Froning’s strength training. Bringing that expertise and experience to the table, we have partnered up with with Mayhem Nation to offer a top notch training program available to athletes worldwide.
what's included
Learn from the Best
This is the program of the best in the business - Team Burgener Strength and Mayhem Athlete
proven programming
Get 2 hours of our strength and conditioning training per session + 1 active recovery day
Specialized Cycles
Includes varying cycles (8-12 weeks) of olympic lifting, powerlifting and accessory work
Coach Interactions
Get 4 days (M-R) of virtual interaction with Rich Froning and his crew
All Mayhem Programs Included
Get ALL of the Mayhem Nation online programs when you purchase Mayhem | Burgener Strength!
- What's Rich Doing
- Mayhem Compete
- Open Prep
- Mayhem Aerobic Capacity
- Mayhem Masters
- Mayhem Scaled
- Mayhem 30
- Mayhem | Burgener Strength
Program details
Mayhem | Burgener Strength focuses on building strength The Burgener Way. This includes a heavy focus on Olympic lifting, core & accessory work, classic strength training, and now, Mayhem’s metcons and fitness program! Each day’s training includes warm ups, cool downs, workout notes, exercise/movement videos, and daily/weekly training videos clearly explaining the intended stimulus, target scores, time caps, movements, scaling options and more.
Mayhem | Burgener Strength is made for athletes looking to build strength, primarily in the classic lifts (snatch, clean, jerk), squats, pulls, presses and Olympic weightlifting skill transfer exercises, while maintaining well rounded fitness levels through work capacity and conditioning pieces.
Yes! You get ALL of the Mayhem Nation online programs when you purchase Mayhem | Burgener Strength! That includes What’s Rich Doing, Mayhem Compete, Open Prep, Mayhem Burgener Strength, Mayhem Aerobic Capacity, Mayhem Masters, Mayhem 60, Mayhem Scaled, and Mayhem 30!
Most days take about 1.5 to 2 hours depending on the time of the year.
We provide programming EVERYDAY! We do follow the traditional schedule 5 days on and 2 days “off.” Strength training and workouts are included Monday, Tuesday, Wednesday, Friday and Saturday. Thursdays are an active recovery day (often having the option of a longer aerobic piece) and Sundays are a full rest day (with an optional, easy movement quality or cardio workout)..
Sample Programming
Day 1
Movement Prep:
3 sets:
- 10x Wallsit DB Strict Press
- 20x Banded Pull Apart (Palms up) x 20 reps
- 5x 1x OHS + 1x Sots Press (light)
then:
- Junk Yard Dog
Barbell Prep:
- Snatch Burgener Warm Up
- Snatch Skill Transfer Exercises
- 3x High hang snatch + 3x hang snatch + 3x snatch
*3-5 reps at each movement for BWU and STE
Workout:
- Power Snatch + Hang Snatch + Snatch
- 2 sets x 1+1+1 reps @ 70% 1RM snatch
- 3 sets x 1+1+1 reps @ 75% 1RM snatch.
- Snatch Balance
- 2 sets x 3 reps @ 75% 1 RM snatch
- 3 sets x 3 reps @ 80% 1 RM snatch
- Back Squat
- 5 sets x 5 reps @ 80% 1 RM back squat.
- High Hang Clean Shrugs
- 5 sets x 5 reps @ 120% 1 RM clean.
Core:
Metcon/Conditioning (Optional):
- 3-6-9-12. . .
- Devils Press (2×50/2×35)
- *10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press
- -Rest 5:00-
- 3-6-9-12. . .
- Burpee Box Jump Over (24”/20”)
- *10 Dumbbell Snatch (50/35) after each set of Box Jump Overs (24/20)
Day 2
Movement Prep:
Barbell Prep:
- Clean Burgener Warm Up
- Front Squat Skill Transfer Exercises
- 3x high hang clean + 3x hang clean + 3x clean
*3-5 reps at each movement for BWU and STE
Workout:
- 3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor)
- 2 sets x 1+1+1 @ 75% 1 RM clean
- 3 sets x 1+1+1 @80% 1 RM clean
- Rest 2 minutes between sets
- Rack Jerk
- 2 sets x 3 reps @ 75% 1 RM jerk
- 3 sets x 3 reps @ 80% 1 RM jerk
- Rest 90 seconds between sets
- Clean Pulls
- 2 sets x 5 reps @ 95% 1 RM clean
- 3 sets x 5 reps @ 100% 1 RM clean
- Rest 2 minutes between sets
- Romanian Deadlift
- 5 sets x 7 reps @ 90% 1 RM clean
- Rest 2 minutes between sets
Core:
4 sets, not for time:
- 15 banded tall kneeling pallof press (each side)
- 20 Ketlelbell slashers (each side) (light)
- 30 Second banded Side plank (each side)
Metcon/Conditioning (Optional):
- 4 Sets
- 3:00 (Moderate)
- 2:00 (Moderate/Fast)
- 1:00 (Fast)
- -Walk 1:00 between sets-
Day 3
Movement Prep:
3 sets:
- 8x Tempo Lateral Banded Goblet Squats (33X1)
- 10x Single Arm DB Row on parallette, each arm
- 10x Glute Bridge DB Floor Press
then:
- Junk Yard Dog
Barbell Prep:
- Snatch Burgener Warm Up
- Snatch Skill Transfer Exercises
- 3x High hang snatch + 3x hang snatch + 3x snatch
*3-5 reps at each movement for BWU and STE
Workout:
- Snatch + Snatch Pull:
- 2 sets x (3+2) reps @ 75% 1RM snatch.
- 3 sets x (3+2) reps @ 80% 1RM snatch
- Power Clean + Hang Clean + Clean
- 2 sets x (1+1+1) @ 70% 1RM clean
- 3 sets x (1+1+1) @ 75% 1RM clean
- Back Squat
- 5 sets x 6 reps @ 75% 1 RM back squat
Core:
Metcon/Conditioning (Optional):
- 10 Muscle Ups
- 100′ Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
- 100′ Handstand Walk
- 100′ Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
- 10 Muscle Ups
- -Rest 5:00 b/t sets-
where expertise meets experience
get proven programming used by champions
Build strength in the classic lifts (snatch, clean, jerk), squats, pulls, presses and Olympic weightlifting skill transfer exercises, while maintaining well rounded fitness levels through work capacity and conditioning pieces.
Also Included: ALL Mayhem Training Programs
- What's Rich Doing
- Mayhem Compete
- Open Prep
- Mayhem Aerobic Capacity
- Mayhem Masters
- Mayhem Scaled
- Mayhem 30
- Mayhem | Burgener Strength