Keep Pulling

Weightlifting, Olympic Lifting
Coach
Keep Pulling

This is a 5 week #Back2Season training program to prep high school Weightlifters for the Fall season! This strength-based program focuses on:

✅Clean & Jerk
✅Bench Press
✅Snatch
✅General Strength
✅Flexibility

Previous experience with the Olympic lifts is recommended.

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Improve your Main Lifts
Build strength and confidence with weekly practice in the Snatch, Clean & Jerk, and Bench Press!
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Build Overall Strength
Hop on the gain train and start building your strength with squats, deadlifts, and more! It's no secret that being strong overall will help with your lifting!
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 4 days per week
Get four full days of training that focus improving your main lifts!
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Exercise Video Guidance
Instructional videos are included with each exercises to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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 through TH!
Equipment
Recommended
Barbell // bumper plates // change plates // squat rack // bench // dumbbells // resistance bands // PVC pipe
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

Prep

A

KP Warm Up #1

Perform 2 sets with no rest: a) Lunge w/PVC Twist: 6 reps (per leg; 12 total) **or regular lunge if you do not have a PVC** b) Inchworm + Pushup: 10 reps c) 3-Position Lunge: 5 reps (per leg; 10 total) d) Squat w/Thoracic Rotation: 5 reps (per side; 10 total) e) 60 seconds rest REPEAT

B1

Banded Glute Bridge

3 x 5

B2

Banded Pull Aparts

2 x 10

C1

Hang Snatch Jump

3 x 3

C2

2 Hang Snatch + OHS

5 x 3 @ 40, 40, 45, 50, 50 %

D

Snatch (KP)

3, 3, 3, 3, 2, 2, 2, 2 @ 60, 60, 65, 65, 70, 70, 70, 70 %

E

Back Squat (KP)

5 x 5 @ 65, 65, 70, 70, 70 %

F1

DB Lunge

3 x 20

F2

Single Leg RDL

3 x 20

F3

Good Morning

3 x 10

G1

Pigeon Stretch

2 x 1 @ 1:00

G2

QL Stretch

2 x 1 @ 1:00

G3

Hip Flexor Stretch

2 x 1 @ 1:00

Monday
Week 1 Day 2

Prep

A

KP Warm Up #2

Perform 2 sets, no rest: a) Lunge w/PVC Pass: 5 reps per leg **or regular lunge if you do not have a PVC** b) Down Dog + Pushup: 8 reps c) Glute Bridge w/Foam Roller: 10 reps d) Squat Jumps: 5 reps REPEAT! Then: Lying PVC Pass Through: 2x8 (Perform on bench or foam roller)

B1

Weighted I/Y/T

3 x 15

B2

Banded Pull Aparts

2 x 10

C1

Tempo Bench Press

5 x 3 @ 20, 20, 30, 30, 35 %

C2

Bench Press

5 x 5 @ 65, 65, 70, 70, 70 %

D

Clean RDL

4 x 5 @ 75, 75, 80, 80 %

E1

Scap Pullup

3 x 10

E2

DB Bench Press

3 x 12

E3

Ring Rows

3 x 10

E4

1-Arm DB Row

3 x 12

E5

DB Fly

3 x 12

F

Weighted Plank Hold

4 x 0:20

G1

Prayer Stretch on Bench

2 x 1 @ 1:00

G2

Doorway Stretch

2 x 1 @ 1:00

G3

Lumbar Rotation

2 x 1 @ 1:00

Tuesday
Week 1 Day 3

Prep

A

KP Warm Up #1

Perform 2 sets with no rest: a) Lunge w/PVC Twist: 6 reps (per leg; 12 total) b) Inchworm + Pushup: 10 reps c) 3-Position Lunge: 5 reps (per leg; 10 total) d) Squat w/Thoracic Rotation: 5 reps (per side; 10 total) e) 60 seconds rest REPEAT

B1

Banded Glute Bridge

3 x 5

B2

Banded Pull Aparts

2 x 10

C1

Hang Position Clean Jump

3 x 3

C2

Hang Clean + Jerk

5 x 2 @ 40, 40, 45, 50, 50 %

D

Clean & Jerk (KP)

3, 3, 3, 3, 2, 2, 2, 2 @ 60, 60, 65, 65, 70, 70, 75, 75 %

E

Clean Deadlift (KP)

3 x 5 @ 85 %

Conditioning

F

Shoulders & Arms

Seated overhead dumbbell press: 2x12 Skullcrusher: 2x12 DB Bicep Curls: 2x12 DB Lateral Raise: 2x12 Tricep Kickback: 3x12 per arm Upright Row (DB): 2x12 per arm

G1

Standing Forward Fold

2 x 1 @ 1:00

G2

Thread the Needle

4 x 1 @ 0:30

G3

Lateral Neck Stretch

4 x 1 @ 0:30

Wednesday
Week 1 Day 4

Conditioning

A

KP Warm Up #6

Perform 2 sets of the following: - Groiners: 5/side (with 5 second hold per rep) - Crossback Lunge: 5/side - Lateral Lunge: 5/side (with 3 second hold per rep) - Sumo Stance Inchworm: 8 reps ====THEN==== Seated 90/90: 10 reps Squat Bottom Position: Accumulate 2 minutes

B1

Banded Glute Bridge

3 x 5

B2

Banded Pull Aparts

2 x 10

C1

Tempo Front Squat (KP)

3, 3, 3, 2 @ 40, 40, 45, 50 %

C2

Front Squat (KP)

5, 5, 3, 3, 3, 3, 3 @ 65, 65, 70, 75, 80, 80, 80 %

D1

Push Press (KP)

5 x 3 @ 70 %

D2

Paused Overhead Squat

4 x 3

E1

Toe touches

2 x 10

E2

V-Ups

2 x 10

E3

Bicycle Sit-Ups

2 x 20

F1

Single Leg Saddle

2 x 1:00

F2

Half Kneeling Groin Stretch

2 x 1:00

F3

Standing Straddle

2 x 1:00

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FAQs
Who is this training for?
Any high school athlete with previous Weightlifting experience.
What if I've never done the Olympic lifts before?
We would recommend learning the lifts first from a qualified instructor before attempting this program.
Does this program work for both girls and boys Weightlifting?
YES! And you can do it at any time of year!
I'm a coach. Can you send me a copy of this program?
Sorry, this program is meant to be used directly by athletes, but there is nothing stopping you from creating an account and signing up for this program yourself!
Do I need to create a TrainHeroic account for this program?
Yes. The TrainHeroic app will allow you to access the program, track your weights & progress, view the demo videos, and much more.
The Proof
verified-athlete-avatar Maddie M.

Pasco County High School Athlete

Verified Athlete

""I've grown so much as a lifter and as a person while training with Keep Pulling! It's more than just strength gains!""

verified-athlete-avatar Danila T.

Pasco County High School Lifter

Verified Athlete

""I've been lifting for 2 years now and have seen big improvements in all of my lifts with Keep Pulling!""

verified-athlete-avatar Tynan L.

Pasco County High School Lifter

Verified Athlete

""Keep Pulling has really changed my technique and the way I think about lifting in general...All my lifts have gone up too!""

verified-athlete-avatar Sajni S.

Pasco County High School Lifter

Verified Athlete

""When I started, I couldn't even lift the bar. Now, I'm lifting more weight than I thought I ever could after training with Keep Pulling.""

Keep Pulling Back2Season