Strength Through The Middle

4 Star Strength Weightlifting Team

Olympic Lifting
Coach
Coach Matt Adamcheck

This program is a 9 week cycle to help athletes develop their ability to maintain posture and tension through the middle of the pull into the explosion phase.

Athletes having an issue getting the knees back and staying over the bar would also do best to run this cycle.

The cycle utilizes hang variations and combo's so straps are encouraged to allow the athlete to focus on position rather than their hands.

Movement Demo's can be found with the exercises and/or on 4 Star Strength's YouTube page at https://www.youtube.com/@4starmi

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Descriptive position work to build from
Positions matter and in this program you will learn why each one is different and matters as you use them from point to point to develop better timing and positioning.
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Explosive development
Timing is essential to being a great lifter and this cycle focuses on you getting in control of that so you can effectively drive the bar but also get under it as well in the most efficient manner possible.
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Building the framework with Accessories
Accessories are to assist in the overall goal, not just randomly given to make you tired. The accessories in this plan are designed to help you become a more aware and better, tighter, and more positioned athlete.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on an app.
Equipment
Required
Barbell // Bumpers and Change plates // Kettlebells / Dumbbells // PlyoBox // Squat Rack
Recommended
GHD
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A

Muscle snatch

B

Power snatch at below the knee

3 x 2 @ 75 %

C

Power clean and Push Jerk

5 x 2 @ 75 %

D

Glute bridge on foam roller

4 x 16

E

Kettlebell Windmill

4 x 12

F

Side bar bend

4 x 16

Monday
Week 1 Day 2

A

Snatch at thigh

5, 5, 4, 4, 4 @ 60, 60, 65, 65, 65 %

B

Clean and split jerk

6 x 1 @ 70, 70, 70, 75, 75, 75 %

C

Back Squat

5 x 10 @ 60, 60, 65, 65, 65 %

D

Snatch liftoff to knee and hold

5 x 3 @ 80 %

Wednesday
Week 1 Day 4

A

Snatch

2, 2, 2, 2, 1, 1, 1 @ 70, 70, 75, 75, 80, 80, 80 %

B

Clean at thigh

8 x 3 @ 65, 65, 65, 70, 70, 70, 75, 75 %

C

Back Squat

4 x 8 @ 65, 65, 70, 70 %

D

Clean grip deadlift

4 x 5 @ 80, 80, 85, 85 %

Friday
Week 1 Day 6

A

Sotts press snatch variant

6 x 2

B

Snatch balance

5 x 2 @ 70, 70, 75, 75, 80 %

C

3 Point Clean (Top Down)

5 x 1 @ 70, 70, 75, 75, 75 %

D

Jerk Drop

5 x 3

E

Seated 1 arm press

4 x 12

F

Single leg box jump

4 x 12

G

GHD Situp

4 x 10

Coach
coach-avatar Coach Matt Adamcheck

Coach Matt Adamcheck began coaching while in the 82nd Airborne as an Infantryman. Immediately falling in love with the Olympic lifts in 2007. He would continue with his new addiction coaching for the next 17 years training as an athlete, being mentored and learning under senior international coaches and Olympians alike, and running one of the few "Only" Olympic weightlifting gyms in the country.

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Dominate your position and your lifts will follow

The positions you get into in lifting allow for you to generate speed and power. With better speed through the middle keeping that bar close and building on speed you will be able to lift more efficiently than ever after this program and understand the spo

Get Strength Through The Middle
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Strength Through The Middle