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Lift the World – 9 Week Olympic Strength Phase

The Hurn Method

Weightlifting

Coach

Dwayne Hurn

Lift the World – 9 Week Olympic Strength Phase Build strength. Peak with intent. Lift with confidence.

Most athletes don’t struggle because they aren’t strong enough. They struggle because they don’t peak properly.

This 9-week Olympic Strength Phase is a fully structured training cycle designed to build positional strength, increase confidence under heavy loads, and guide you into a controlled peak — without burning you out.

Built specifically for CrossFit athletes, this program layers intelligent volume, progressive heavy exposure, and a disciplined taper so you can express strength when it matters.

What This Program Includes 3-week foundation to solidify positions and build squat strength 4-week undulating strength block focused on heavy doubles and controlled singles Peak week with opener practice and heavy exposure Taper and competition-style test week

Every phase has a purpose. Nothing is random.

Designed For Athletes Who: Want structured Olympic lifting progress Are tired of missing heavy lifts Feel strong but struggle to peak Want intelligent programming alongside CrossFit This is not a high-volume fatigue program. It is a disciplined, strength-first progression.

The Outcome By the end of 9 weeks, you won’t just feel stronger — you’ll approach heavy lifts with composure and control. Expect cleaner attempts, stronger squats, and confident PR opportunities. If you value intelligent structure and long-term progress, this is how you build it.

$20

Get Lift the World – 9 Week Olympic Strength Phase

Stronger Squat Foundation

Build the leg strength and positional control that directly supports heavier snatches and clean & jerks.

More Confident Heavy Singles

Practice structured heavy exposure so near-max lifts feel familiar, not overwhelming.

Smarter Fatigue Management

Train hard without burning out, allowing you to progress alongside CrossFit training.

Features

Programming 3 days per week

Structured Olympic lifting 3 days per week, built to peak without interfering with CrossFit training.

Exercise Video Guidance

Clear video guidance to reinforce technique, improve positions, and support confident heavy lifts.

Detailed, expert instruction

Coach-led structure, progression, and clear lifting standards throughout the full 9-week cycle.

Delivered through TrainHeroic

Delivered through TrainHeroic so you can track lifts, follow progression, and stay accountable in-app.

Equipment

Required

Barbell // Bumper Plates // Squat Rack // Lifting space

Recommended

Weightlifting shoes // Lifting belt // Knee Sleeves // Wrist Wraps // Lifting Blocks

Sample Week

Week 1 of 9-week program

Sunday

Week 1 Day 1

Conditioning

Lift the world - GENERAL WARM UP

2 Rounds: 8 Air Squats 8 Scap Push Ups 10 KB Swings 8 Push-Ups 20 sec Front Plank Then: Barbell Warm-Up (Empty Bar) 5 RDL 5 Front Squat 5 Strict Press 5 Back Squat Purpose: Elevate heart rate and open hips, shoulders, and midline. Move smoothly. Do not rush. Add light weight only if bar feels too light.

Conditioning

Lift the World - Snatch Warm up

With empty bar → light load. 2 Rounds: 3 Snatch Grip RDL 3 Snatch Deadlift (pause below knee 2 sec) 3 Muscle Snatch 3 Overhead Squat Then: Progressive Sets 2 Power Snatch 2 Full Snatch Add weight gradually to reach first working set. Notes: Focus on positions, not speed. Stay over the bar in the pull. If overhead feels unstable, repeat OHS before adding weight.

SNATCH

5 x 3 @ 70, 72, 72, 75, 75 %

SNATCH PULL

4 x 3 @ 198.41, 198.41, 209.44, 209.44 kg

FRONT SQUAT

4 x 5 @ 70 %

Barbell bent over row

3 x 8

Tuesday

Week 1 Day 3

Prep

Lift the world - GENERAL WARM UP

Prep

Lift the world - Clean & Jerk warm up

Empty bar → light load. 2 Rounds: 3 Clean Grip RDL 3 Clean Deadlift (pause below knee) 3 Front Squat 3 Strict Press Then: Progressive Sets 2 Power Clean 2 Front Squat 2 Jerk (from rack) Add weight gradually to first work set. Notes: Drive through the floor. Fast elbows. Stable dip and drive for jerks

HANG CLEAN AND JERK

5 x 3 @ 68, 70, 70, 72, 72 %

CLEAN PULLS

4 x 3 @ 95, 95, 100, 100 %

RDL

3 x 6

PLANK ON ELBOWS

3 x 0:45

Thursday

Week 1 Day 5

Conditioning

Lift the world - GENERAL WARM UP

Conditioning

Lift the World - Snatch Warm up

POWER SNATCH

4 x 3 @ 70, 75, 78, 80 %

CLEAN AND JERK

4 x 2 @ 70, 75, 78, 80 %

BACK SQUAT

6 x 5 @ 143.3, 154.32, 158.73, 143.3, 158.73, 165.35 kg

Coach

More from The Hurn Method

Dwayne Hurn

Dwayne Hurn is a strength and conditioning coach with a weightlifting background and over a decade of experience developing CrossFit and performance athletes. His programming blends technical precision, structured progression, and sustainable volume to build strong, efficient lifters whose strength transfers directly into performance.

Train With Structure. Peak With Purpose.

Serious progress doesn’t come from random effort. It comes from structure, patience, and execution. This 9-week phase is built to give you all three.

Get Lift the World – 9 Week Olympic Strength Phase

FAQs

Is this program suitable for beginners?

This program is designed for athletes who are comfortable with the basic mechanics of the snatch and clean & jerk. If you are brand new to Olympic lifting, you may benefit from foundational technique work first.

Can I run this alongside CrossFit classes?

Yes. This phase was designed specifically to complement CrossFit training. Volume and intensity are structured to build strength without unnecessary fatigue.

How long is each session?

Most sessions take 55-65 minutes, depending on rest periods and warm-up time.

What if I don’t know my 1RM?

All percentage work is based on 90% of your training max. If you don’t have accurate maxes, you can follow the provided RPE guidance and adjust accordingly.

What happens after the 9 weeks?

If you value structured progression and intelligent strength development, this methodology continues inside Lift the World, my ongoing strength program.

The Proof