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Strength OLY

OlyPower

Weightlifting, Olympic Lifting
Coach
Gerald Einarsson

This program is targeted towards athletes who cannot or do not want to train the Olympic lifts more than 3 times a week. It is 3 times a week, which is great for beginners, intermediates and also as a strength program with other sports.

Big focus on leg strength and positional work. In the end you have the option of finding heavy singles in various lifts. If you are struggling in increasing your squat or increasing leg strength, this could be a great option for you.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 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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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, through an app.
Equipment
Required
Barbell
Recommended
Dumbbell
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Back Squat

4 x 10

B

Hang Clean + Clean + Jerk

5 x 1 @ 70 %

C

Halting clean Deadlift

4 x 3 @ 85 %

D1

Reverse Hyperextension

3 x 10

D2

Barbell Lunge

3 x 20

Tuesday
Week 1 Day 3

A

Muscle Snatch

4 x 3

B

Snatch Pull + Hang Snatch + OHS

5 x 1 @ 70 %

C

Halting Snatch Deadlift

4 x 3 @ 85 %

D1

DB Pullover

3 x 15

D2

1-Arm DB Row

3 x 12

Thursday
Week 1 Day 5

A

Front Squat

6 x 2 @ 75 %

B

Snatch Pull + Floating Snatch Pull + Snatch

4 x 1 @ 70 %

C

Power Clean + Hang Clean

4 x 1 @ 70 %

D

Snatch Grip RDL

3 x 6

E

Pull-Up

3 x 6

Coach
coach-avatar Gerald Einarsson

Coach @OLYPOWER Olympic Weightlifting Coach Crossfit Coach National Icelandic Weightlifting Champion

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Get strong

Get your leg strength up while finetuning your olympic lifting. There is no better time to start than now.

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Strength OLY