Quantum Gravity Weightlifting Science

Olympic Lifting
Coach

You only have a short amount of time and need to get strong fast. This 6 Week cycle has you covered. But be aware, this is going to suck the life out of you. You need to recover and you will need to eat a lot.

We incorporated this cycle at Britta Barbell Training and have seen some vast progressions in strength and mental fortitude in our athletes.

This cycle is very efficient in beginner - intermediate lifters, that need a lot of exposure to heavy lifts in order to gain maximal strength and confidence.

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4 sessions per week
Must use App app to view and log training
Program Training
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Get strong Fast
You will get strong but it will take courage. I will help you through this!
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Access to your coaches
You'll get feedback to your questions. 1:1 is available upon request
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
Just load the app and train!
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Sample Week
Week 1 of 6-week program
Sunday
Brutally Heavy Week 1 Day 1

A

Bike/Ski/Row Erg

1 x 5:00

Prep

B

WarmUp

10-15 Reps of Dynamic Range of Motion movements Wrist Circles Ellbow Circles Arm Swings Seal Swings Bow and Bend Knee Cirlces Ankle Circles into 30s weighted Ankle Stretch into Shoulder and Hip Prep work 2 sets 10 Reps Banded External Rotation Passthroughs Single Leg Glutebridge Cossack Squats Banded Lateral Walk

Prep

C

Barbell Priming Snatch

3 Rounds not for Time w/empty Barbell 5x Snatch Deadlift 5x High Pulls from Hip 5x Muscle Snatch from Hip 5x OHS 5x Sotts Press 5x Drop Snatch 5x Snatch

D

No Feet Snatch

2, 2, 3 @ 75, 80, 85 %

E

Hang Snatch + Overhead Squat

5 x 1 @ 85 %

F

Vertical Jump

3 x 5

G

Bent Over Row

3 x 5 @ 6

Monday
Brutally Heavy Week 1 Day 2

A

Bike/Ski/Row Erg

1 x 5:00

Prep

B

WarmUp

10-15 Reps of Dynamic Range of Motion movements Wrist Circles Ellbow Circles Arm Swings Seal Swings Bow and Bend Knee Cirlces Ankle Circles into 30s weighted Ankle Stretch into Shoulder and Hip Prep work 2 sets 10 Reps Plate Halo Passthroughs Kang Squat Cossack Squats Dynamic Frog Pose Pulsing

Prep

C

Barbell Priming Clean

3 Rounds not for Time w/empty Barbell 5x Clean Deadlift 5x High Pulls from Hip 5x Muscle Clean from Hip 5x Front Squat 5x Sotts Press 5x Clean 5x Push Press 5x Jerk

D

Hang Power Clean

4 x 3 @ 75, 80, 85, 85 %

E

Clean + Front Squat + Jerk

4 x 1 @ 75 %

F1

Reverse Barbell Curls

4 x 8 @ 7

F2

Barbell Overhead Triceps Extension

4 x 8 @ 7

Wednesday
Brutally Heavy Week 1 Day 4

A

Bike/Ski/Row Erg

1 x 5:00

Prep

B

WarmUp

10-15 Reps of Dynamic Range of Motion movements Wrist Circles Ellbow Circles Arm Swings Seal Swings Bow and Bend Knee Cirlces Ankle Circles into 30s weighted Ankle Stretch into Shoulder and Hip Prep work 2 sets 10 Reps Banded External Rotation Passthroughs Single Leg Glutebridge Cossack Squats Banded Lateral Walk

Prep

C

Barbell Priming Snatch

3 Rounds not for Time w/empty Barbell 5x Snatch Deadlift 5x High Pulls from Hip 5x Muscle Snatch from Hip 5x OHS 5x Sotts Press 5x Drop Snatch 5x Snatch

D

Snatch with 3s Pause in Reception

2, 2, 3 @ 75, 80, 85 %

E

Behind the Neck Snatch Grip Press

5 x 5 @ 85 %

F

Single Leg Box Step Down

3 x 8

G

Romanian Deadlift (RDL)

3 x 8 @ 6

Friday
Brutally Heavy Week 1 Day 6

A

Bike/Ski/Row Erg

1 x 5:00

Prep

B

WarmUp

10-15 Reps of Dynamic Range of Motion movements Wrist Circles Ellbow Circles Arm Swings Seal Swings Bow and Bend Knee Cirlces Ankle Circles into 30s weighted Ankle Stretch into Shoulder and Hip Prep work 2 sets 10 Reps Plate Halo Passthroughs Kang Squat Cossack Squats Dynamic Frog Pose Pulsing

Prep

C

Barbell Priming Clean

3 Rounds not for Time w/empty Barbell 5x Clean Deadlift 5x High Pulls from Hip 5x Muscle Clean from Hip 5x Front Squat 5x Sotts Press 5x Clean 5x Push Press 5x Jerk

D

Clean & Jerk

5 x 2 @ 85 %

E

Clean Pull

5 x 3 @ 100 %

F

Seated Barbell Strict Press

1 x 50

Brutally Heavy