New

8 Week Reload Program

Category 5 Athletics

Weightlifting
Coach
Zack Lebo

The 8 Week Reload program is meant for the intermediate level lifter who's either coming off of a training break, not a lot of barbell lifts and needing a short cycle to kickstart their strength lifts and Oly movements again. It involves some volume based and heavier squats and pulls, alongside a lot of light to moderate intensity classic lifts eventually building up to a pseudo testing day to assess where you're at against your lifetime bests. No need for specific accurate %'s to work off of, squats are based on weekly performance, classic lifts largely utilize a working range by feel on each day.

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Movement Prep Work Daily
Detailed movement prep/warm-up work on the daily to help get your body moving right and feeling good between sessions
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Technical Work on the Classic Lifts
A variety of lift variations included to address technical issues and strength aspects of the competition lifts. You'll find overhead stability work, pull positioning work, as well as full versions of the lifts toward the end of the program.
Features
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Programming 4 days per week
4 days per week, manageable for the lifter who has other responsiblities aside from training.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Enjoy ease of access through the TH app!
Equipment
Required
Barbell // Bumper Plates // Squat Rack // Pull Up Bar // Bands // Kettlebell and Dumbells
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Prone Incline L Press

2 x 8

A2

Prone PVC Lift Off Bench

2 x 8

A3

Shin Box Switch + Extension

2 x 10

B

Snatch Push Press + Tempo OHS

3 x 3

C

Halting Power Snatch (AK) + Pause OHS

5 x 2 @ 50, _ , _ , _ , 60 %

D

Clean DL + Low Hang Clean

5 x 2 @ 50, _ , _ , _ , 60 %

E

Halting Clean Pull

4 x 3 @ 75 %

F1

Half Kneeling Single Arm Press

3 x 8

F2

Band Anti-Rotations

3 x 8

F3

SA DB Row

3 x 12

Monday
Week 1 Day 2

A1

Prone Swimmer

2 x 5

A2

Tactical Frog

2 x 10

A3

3 Way Slider TKE

2 x 5

B

Press in Split

2 x 10

C

BB Push Press

4 x 6

D

Back Squat

4 x 10 @ 55, 60, _ , _ %

E1

DB RDL

3 x 5

E2

Chin-Up

3 x 3

F1

KB Arm Bar

3 x 5

F2

SB Dead Bugs

3 x 6

F3

Short Lever Side Plank Abduction

3 x 15

Wednesday
Week 1 Day 4

A1

Mini Band Shoulder Series

2 x 15

A2

Goblet Cossack Squat

2 x 8

A3

Prone Scap Hurdles

2 x 10

B1

Seated Box Jump

3 x 5

B2

Depth Drop

3 x 3

C

Pause Front Squat

4 x 3 @ 50 %

D

High Hang Snatch

5 x 3 @ 50 %

E

Halting Power Clean & Jerk (Halt Above Knee)

5 x 2 @ 60 %

F1

Lu Raises

3 x 12

F2

Pike Press

3 x 8

F3

Iso SL Glute Bridge on Roller

3 x 15

Thursday
Week 1 Day 5

A1

Prone Swimmer

2 x 5

A2

Tactical Frog

2 x 10

A3

3 Way Slider TKE

2 x 5

B

Snatch Pull + Dip Snatch + OHS

7 x 1 @ 50, 60, 65, 65, 65, 65, 65 %

C

Power Clean + Clean + Jerk

6 x 1 @ 60, 65, 70, _ , _ , 73 %

D

FFE Reverse Lunge

3 x 6

E1

Feet Elevated Inverted Row

3 x 8

E2

SA KB Straddle Press

3 x 8

8 Week Reload Program