Complete Weightlifting Strength I: Training by Tom D'Arcy-Smith in TrainHeroic

TDS Training

Olympic Lifting, Weightlifting
Coach
Tom D'Arcy-Smith

Take strides towards BIG PBS!

Strength is essential to Olympic weightlifting. This Phase I of a 2 part strength cycle is geared towards heavy volume. This program includes a different take on the Hypertrophy clusters protocol which is more suited to Weightlifters. 

Throughout this 8-week program intensity will steadily build in both strength and Olympic lifts.

This is a different breed of lifting heavy AND often. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Snatch

5 x 3 @ 65 %

B

Back Squat

8 x 5 @ 70 %

C

Overhead Press

8 x 5 @ 70 %

D1

Single Arm DB Row

3 x 10

D2

Pallof Press

3 x 10

Monday
Week 1 Day 2

A

Power Snatch

4 x 5 @ 50 %

B

Power Clean

3 x 3 @ 70 %

C1

Front Foot Elevated Split Squat

4 x 10

C2

Half-Kneeling DB Shoulder Press

4 x 10

Tuesday
Week 1 Day 3

A

Split Jerk

4 x 4 @ 60 %

B

Front Squat

8 x 5 @ 70 %

C

Push Press

8 x 5 @ 70 %

D1

Close Grip Bench Press

3 x 6

D2

Barbell RDL

3 x 6

E1

Standing Cable Wood Choppers

3 x 10

E2

Back Extension

3 x 10

Thursday
Week 1 Day 5

A

First Pull + Clean

4 x 2 @ 75 %

B

Back Squat

5 x 3 @ 165.35 kg

C

Push Press

3 x 6 @ 70 %

D1

Chest-Supported DB Row

3 x 10

D2

Plank

3 x 0:40

Friday
Week 1 Day 6

A

Snatch

3 x 1 @ 70 %

B

Clean & Jerk

3 x 1 @ 70 %

C1

Push-Up

4 x 15

C2

Ring Rows

4 x 15

D1

Strict Lower Hanging Leg Lifts

3 x 10

D2

Handstand Hold

3 x 0:30

Complete Weightlifting Strength I