THP Oly Preparedness Program

The Hub Performance

Olympic Lifting, Weightlifting
Coach
Cody Ballard

This program was built and designed as an on-ramp to a full scale Oly training program. It will take some with a novice level of training and build them to take on a full program, whether thats for a competition stage or just a love for training. This program can also be pair with other training a person might be doing, such as CrossFit or power lifting.

$30
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Building Experience
This program can help increase your skill level in the main Olympic lifts.
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Upper Body Stability
One of the main underlining goals of this program is to build and develop upper body strength & Stability. This helps tremendously in a lifters confidence to receive the bar in the snatch and the clean & jerk.
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Longevity
The training program gives you a proper dose of daily training without tearing you down too much. The bodybuilding work compliments the other work very well to help keep the body healthy.
Features
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Programming 6 days per week
Daily strength and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Using the TrainHeroic app is a no braining to keep tract of all your training.
Equipment
Required
Barbell // Bumper Plates // Dumbbells & Kettlebells
Recommended
Exercise Bands // Cardio Equipment
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

3-Position Snatch

1 x 1

B

Snatch Deadlift

4 x 4

C

Overhead Squat

5 x 8

Monday
Week 1 Day 2

A

2-Position Clean

1 x 2

B

Halting Clean Deadlift

4 x 4

C

Cardio

1 x 10:00

Tuesday
Week 1 Day 3

A

Clean Grip Sots Press

3 x 5

B

Front Squat

4 x 3.3.3

C

Push Press

1 x 10

D

Romanian Deadlift (RDL)

5 x 6

Wednesday
Week 1 Day 4

A1

DB Bench Press

5 x 8

A2

Pull-Up

5 x 12 @ 15

B1

DB Pullover

4 x 12

B2

Bent Over Rear Delt Fly

4 x 15

C1

Band Face Pull

4 x 15

C2

Barbell Reverse Grip Curls

C3

Skull Crushers

15, 12, 10, 8

Thursday
Week 1 Day 5

A

Snatch

1 x 3

B

Muscle Snatch

3 x 6

C

DB Reverse Lunge (Front Foot Elevated)

5 x 8

D1

Good Morning

3 x 8

D2

Farmers carry

3 x 30 @ 30

Friday
Week 1 Day 6

A

Clean & Jerk

1 x 2

B1

DB Arnold Press

4 x 15

B2

Bent Over Row

4 x 12

C1

Barbell Upright Row

4 x 15

C2

YTW

4 x 8

D1

Hammer Curl

3 x 12

D2

Tricep Pushdown

3 x 15

Coach
More from The Hub Performance
coach-avatar Cody Ballard

Coach Ballard has multiple years of coaching experience in college athletics, tactical training, CrossFit and remote personal training. Ranging in age from 10 years old to upper 70s. He uses this wide range of knowledge in his programs to help build and promote longevity in training.

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Progress

Bottom line is you see easy progress from this program in just eight short weeks. This progress helps you gain valuable confidence moving forward in larger lifting programs or preparing for the competition stage.

Get THP Oly Preparedness Program
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FAQs
How many days a week is this program?
Six training days a week.
How much lifting experience is needed for the program?
Novice to intermediate levels of experience is needed.
Can this be paired with other training I am doing?
Of course! You can easily pair this with CrossFit classes or other styles of training.
How long are the sessions?
Sessions run from 45 to almost 90 minutes depending on how fast you move.

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THP Oly Preparedness Program
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