Big Pull Squat Strength Cycle: Training by Paul Landi in TrainHeroic

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

$59

Get Big Pull Squat Strength Cycle

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!

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Week 1 of 16-week program

Sunday

Strength Cycle Exposure Week 1 Day 1

Pass-Through

2 x 10

Mini Band Clock Steps

2 x 10

Jobe Lifts

2 x 8

Supine Toe 2 Bar

2 x 10

Back Squat

3 x 8 @ 60 %

Prep

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

Snatch from High Blocks

4 x 4 @ 50 %

Snatch Deadlift-Snatch Pull

3 x 6

Overhead Squat

3 x 5

Tuesday

Strength Cycle Exposure Week 1 Day 3

Pass-Through

2 x 10

Mini Band Sidestep

2 x 10

Barbell Roll Outs

2 x 10

Supine Toe 2 Bar

2 x 10

Front Squat

3 x 8 @ 60 %

Conditioning

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)

Clean (High Blocks)

4 x 3 @ 60 %

Clean Grip Deadlift -Clean Pulls

3 x 6

BHN Push Press - Push Press

3 x 5

Thursday

Strength Cycle Exposure Week 1 Day 5

Dowel Pass-Throughs

Mini Band Marching

Conditioning

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

Pause Snatch - Pos. 1

4 x 2 @ 60 %

Clean and Jerk (Pause @ Position 1)

4 x 2 @ 60 %

Jerk Recoveries

4 x 3

UE External Rotation

3 x 15

Coach