Coach Oates
Weightlifting, Olympic Lifting
Coach
Connor Oates
Stop guessing and start lifting. The Broomstick to Barbell Program is your fast track from PVC pipe to barbell. The snatch, clean & jerk made simple, strong, and seriously fun.
Features1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 4 days per week
4 weekly sessions combining technique drills, mobility, strength foundations, and full lift practice to build confidence and perfect your Oly lifts.
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
Delivered through TrainHeroic
Guessing lifts on YouTube is old news. Learn snatch, clean & jerk step by step with coaching, mobility, and progressions that stick.
Sample Week
Week 1 of 6-week program
Sunday
WK1D1
A
RAMP Warm Up Protocol
B
Snatch Grip Strict Press
4 x 5
C
Overhead Squat.
4 x 5
D
Drop Snatch
4 x 5
E
Back Squat
4 x 8 @ 65 %
Monday
WK1D2
A
RAMP Warm Up Protocol
B
Split Jerk Strict Press
4 x 5
C
Drop Jerk
4 x 5
D1
Strict Press
3 x 8
D2
Bent Over Row
3 x 8
Wednesday
WK1D3
A
RAMP Warm Up Protocol
B
Tall Muscle Clean
4 x 5
C
Zombie Squats
4 x 5
D
Tall Clean
4 x 5
E
Romanian Deadlift
4 x 8
Thursday
WK1D4
A
RAMP Warm Up Protocol
B
Snatch Warm Up
C
High Hang Snatch
3 x 5
D
Clean Warm Up
E
High Hang Clean
3 x 5
F
Split Jerk Warm Up
G
Jerk Balance.
3 x 5
H
Front Squat
4 x 5 @ 65 %
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