CT Fitness Lab

Olympic Lifting
Coach
Paul Landi

16 Week Squat Strength Focused Olympic Lifting Cycle

By the end of this cycle you'll be driving out of the hole with confidence!

This program is designed to challenge and build your comfort and strength in the bottom position.

Build postural strength, leg strength, flexibility and balance!

Beginner/Intermediate ability with Olympic Lifts and variations is necessary.

Features
3 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Leg Drive
Proper leg drive initiates the first pull, gets you out of the hole, and recovers your feet from the split. That's a lot of responsibility. Give it the attention it deserves!
benefit-image-1
Postural Mobility and Strength
Having the proper range of motion through your lats and thoracic spine, combined with the proper strength through your shoulders and core make all the difference between a make or a miss. It doesn't matter if you can get under the bar if you can't stabilize it to stand up.
benefit-image-2
Confidence
It's one thing to take your time setting up, and grinding out a PR in training. It's a whole different animal to flash under a max lift in a split second with everyone watching and everything riding on you to get up with enough energy left to ram the jerk home! Build the strength, balance and muscular stretch response to drive out of the hole and crush your goals to the roar of the crowd!
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
BarbellBumper Plates / Change PlatesSquat RackBlocks (Optional)Dumbbells / Elastic Bands (Optional)
sample week banner image
phoneMockup
Sample Week
Week 1 of 16-week program
Sunday
Strength Cycle Exposure Week 1 Day 1

A1

Pass-Through

2 x 10

A2

Mini Band Clock Steps

2 x 10

B1

Jobe Lifts

2 x 8

B2

Supine Toe 2 Bar

2 x 10

C

Back Squat

3 x 8 @ 60 %

Prep

D

2 - 3 Reps of each Pause Pos. 1/Pos. 2/Pos.3 Snatch Pull Pos. 1/Pos. 2 Muscle Snatch Pos. 1/Pos. 2 Pressing Snatch Balance Tall Snatch Hip Snatch Snatch Balance Hang Snatch Pos.1 / Pos. 2

E

Snatch from High Blocks

4 x 4 @ 50 %

F

Snatch Deadlift-Snatch Pull

3 x 6

G

Overhead Squat

3 x 5

Tuesday
Strength Cycle Exposure Week 1 Day 3

A1

Pass-Through

2 x 10

A2

Mini Band Sidestep

2 x 10

B1

Barbell Roll Outs

2 x 10

B2

Supine Toe 2 Bar

2 x 10

C

Front Squat

3 x 8 @ 60 %

Conditioning

D

2 - 3 reps each Pause Pos. 1/Pos. 2/Pos. 3 Tall Cleans x 3 Hang Clean Pos 1./Pos. 2 Split Press Overhead Split Squats Jerk Balance x 3 Hang C+J Pos. 2 (x3)

E

Clean (High Blocks)

4 x 3 @ 60 %

F

Clean Grip Deadlift -Clean Pulls

3 x 6

G

BHN Push Press - Push Press

3 x 5

Thursday
Strength Cycle Exposure Week 1 Day 5

A1

Dowel Pass-Throughs

A2

Mini Band Marching

Conditioning

B

2 - 3 Reps of each Pause Pos. 1/Pos. 2/Pos.3 Snatch Pull Pos. 1/Pos. 2 Muscle Snatch Pos. 1/Pos. 2 Pressing Snatch Balance Tall Snatch Hip Snatch Snatch Balance Hang Snatch Pos.1 / Pos. 2

C

Pause Snatch - Pos. 1

4 x 2 @ 60 %

D

Clean and Jerk (Pause @ Position 1)

4 x 2 @ 60 %

E

Jerk Recoveries

4 x 3

F

UE External Rotation

3 x 15

closer-image-1
closer-image-2
Put in the work

Nothing improves without consistent focus and effort. Effort can't be an occasional thing. Your passion to improve must outweigh your excuses to concede.

Get Big Pull Squat Strength Cycle
closer-image-3
FAQs
How much communication can I expect?
We try to answer any question within 12 hrs
What if I miss a day?
You can slide the missed day to a day on the calendar that fits your schedule better.
What is this for?
This program will significantly help you build your posture and leg strength to improve both Front and Back Squat along with the application to Olympic Lifts.
The Proof
verified-athlete-avatar Jane Burns

Masters National and World level Lifter

Verified Athlete

""

verified-athlete-avatar Jenn Stow

National Level Athlete

Verified Athlete

""

Big Pull Squat Strength Cycle