Build. Extract. Execute. Performance

Weightlifting, Power Sports , General Fitness, Strength & Conditioning
Coach
Oscar Ramos

A comprehensive olympic program with added metabolic conditioning circuits. Improve and get stronger in the Snatch and Clean & Jerk while increasing work capacity

Features
3 sessions per week
Must use App app to view and log training
Program Training
$45
Get 12 Week Oly Program
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Get Stronger, Powerful, & More Explosive
Snatches and Clean & Jerks help produce some of the highest outputs in all of sport. The key ingredient to run faster, jump higher, and be more explosive is POWER. Incorporating olympic lifts into your training will prove to be one of the most effective tools to increase power/speed and strength
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Minimize Risk Of Injury
Olympic movements are full-body movements that require and reinforce mobility and stability of all joints to include ankles, hips, spine, and shoulders. This also helps promote greater flexibility and controlling these loads throughout a full range of motion is pivotal in preparing the body for absorbing and controlling forces encountered in sport and daily living
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Improve Sport Performance
Olympic lifts have a high carry over to improving sports performance where strength, power, and speed are crucial. Olympic lifts mimic the speed and force required for sport by training the "triple extension" that happens in sprinting and jumping
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 3 days per week
12-Week (3 day) program for intermediate to advanced olympic weightlifters looking to improve their performance with a fun yet challenging program
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Ditch the PDF. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Warm-Up: Choose your cardio: 10 min

Choose your cardio: 10 minutes of... Row/Run/AirBike/SkiErg Start at about 50% effort and work up to about 75-80% effort by the last 2 minutes of warm up

Prep

B

Warm-Up: Single Arm Complex(Heavy OH Days)

2-3 Rounds: Single Arm Complex (Light Dumbbell) 7 Strict Press 7 Push Press 7 Push Jerk 7 Bent Over Rows (All on the same arm first, then switch arms) 20-30s Nose 2 Wall Handstand Hold

Strength/Power

C

Power: EMOM3: Box Jumps

EMOM3: 10 Box Jumps 24/20"

Skill/Tech

D

Skill: Handstand Hold Practice: Heels Against Wall

EMOM5: 30s Handstand Hold Practice (Heels against wall)

E

Overhead Squat

4, 4, 4, 4, 3, 3 @ 50, 50, 60, 60, 65, 65 %

F

Power Clean + Push Press

3, 3, 3, 3, 2, 2, 2 @ 50, 50, 60, 60, 65, 65, 65 %

G

Back Squat

5 x 4 @ 50, 60, 70, 75, 75 %

Conditioning

H

Strength/Metcon: FT: Snatch Grip High Pull/Wallball/Sit-up

For Time: 15 Snatch Grip High Pulls 95/65# 15 Wallballs 20/14# 50 Sit-Ups *Rest 3 Min 9 Snatch Grip High Pulls 9 Wallballs 50 Sit-Ups *Rest 3 Min 7 Snatch Grip High Pulls 7 Wallballs 50 Sit-Ups

I

Supine Stretch Series

Tuesday
Week 1 Day 3

Prep

A

Warm-Up: Choose your cardio: 10 min

Choose your cardio: 10 minutes of... Row/Run/AirBike/SkiErg Start at about 50% effort and work up to about 75-80% effort by the last 2 minutes of warm up

Prep

B

Warm Up: Power Snatch

3 Rounds: 10 Barbell Good Mornings (Change stance each round: Normal, Sumo, Narrow) 5 Scarecrow Pulls 5 Muscle Snatch 5 Behind The Neck Press 10 Drop Squats (To Power Position: 1st set = 1/4 squat|2nd set = 2" lower|3rd set = parallel)

Prep

C

Warm-Up: EMOM8: 20s Sprint In Place

EMOM8: 20s Sprint In Place

D

Hang Power Snatch

3, 3, 3, 2, 2, 2, 2 @ 50, 50, 60, 70, 70, 70, 70 %

E

Power Clean + Jerk

3, 2, 2, 2, 2, 2 @ 50, 60, 70, 70, 70, 70 %

Conditioning

F

Strength/Metcon: AMRAP10: Power Clean/Box Jumps

AMRAP10: 3 Power Cleans 155/105# 3 Box Jumps 30/24" 6 Power Cleans 3 Box Jumps 9 Power Cleans 3 Box Jumps

G

Supine Stretch Series

Thursday
Week 1 Day 5

Prep

A

Warm-Up: Choose your cardio: 10 min

Choose your cardio: 10 minutes of... Row/Run/AirBike/SkiErg Start at about 50% effort and work up to about 75-80% effort by the last 2 minutes of warm up

Prep

B

Activation Series 2c: Stability Ball/Micro Bands

Perform 1-3 Rounds of 10-20 Reps per movement/side 1. Stability Ball Glute Bridge (Double Leg + Single Leg) 2. Stability Ball Stir the Pot 3. Banded Retract-Rotate-Press

Prep

C

Power: EMOM5: Tuck Jump

EMOM5: 6 Tuck Jumps

D

Push Press + OHS

3, 3, 2, 1, 1 @ 50, 60, 70, 75, 75 %

E

Behind the Neck Jerk

3, 3, 3, 2, 1, 1 @ 50, 60, 60, 70, 75, 75 %

Conditioning

F

Strength/Metcon: 18 Rounds:20:10: Planks/Pull-Ups/Sprint Row

18 Rounds: 20s On/10s Off (Work/Rest) Planks Ring Pull-Ups Sprint Row *6 Rounds Per Movement/Alternating b/t Movements

G

Supine Stretch Series

Coach
More from Build. Extract. Execute. Performance
coach-avatar Oscar Ramos

FAQs
Is this program for anyone?
This program is designed for the more experienced olympic lifters. If you have an interest in learning olympic weightlifting I recommend our developmental (intro) program
Can this program be done with minimal equipment such as DB/KBs?
This program can be modified for minimal equipment however, you will get the biggest bang for your buck in a more equipped home gym/facility designed for olympic weightlifting. Most gyms now a days are equipped to complete this program in it's entirety
Can the Metcon circuits be done on "off" days?
Absolutely! I have had many of my athletes turn this into a 6-day/week program by focusing on the core lifts on one day then performing metabolic circuits on opposite days. For example: Core lifts = Mon/Wed/Fri | Metcons: Tues/Thurs/Sat
The Proof
verified-athlete-avatar Jazmine Martin

Competitive Athlete | Proud Wife & Mom

Verified Athlete

"I thought I peaked until I went through this program. Not only did I PR on all lifts but I can feel my work capacity has improved as well. Can't wait for what's next!"

12 Week Oly Program
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