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1.0 Competitive Olympic weightlifting base - 6 week/ 5 day

Go Train

Olympic Lifting, Strength & Conditioning, Weightlifting, First Responders, Multi-sport, Field Sports, Tactical / Military, Power Sports , General Fitness, Football , Functional Fitness
Coach
Charlie Shervheim

This program will provide you with a path for your olympic weightlifting training 5 days a week for 6 weeks. You will be pushed on volume and intensity during the time you train on this program. This program can be run back to back, a deload week can be added between if needed. This program would serve you well leading up to a competition or deep in your off season looking to increase your total. Don't hit another plateau, go train. This program can be your solution.

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Increased total, stronger you.
We all have our own why. For me there are layers to training. I want to become better at olympic weightlifting and enjoy the technical challenge and competition. Another layer and reason I train is for improved mental health. Exercise is great for your body but also your mind. If it is with this program, another program, or no program, go train today.
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Qualified coach
Former college athlete. Background in strength & conditioning and weightlifting. Current national level weightlifter. Bachelor of Science from Hamline University in Exercise Science, USA-weightlifting coach certified. Strength and conditioning internships at Hamline Univeristy, University of Minnesota, and Englebert Training systems with experience coaching a weightlifting club.
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Experience
The program is delivered through the train heroic app.. No more paper workouts or writing down programming when you pull up to the gym. Record your weight on your phone and follow along with user friendly interface.
Features
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Programming 5 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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No more paper training log. Trainheroic goes with you making training that much easier. No additional cost to use the app..
Equipment
Required
barbell // bumper plates // squat rack // dumbbells // pull up bar
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Biking

1 x 6:00

A2

Treadmill

1 x 6:00

B1

TRX Row

2 x 10

B2

Band Pull-Apart

2 x 10

B3

Dead Hang

2 x 0:30

C1

Bodyweight squat

2 x 10 @ 0:15

C2

Glute Bridge

2 x 30

D

Vertical Jump

4 x 1

E

Snatch pull + muscle sn. + snatch + snatch balance

2 x 5 @ 45 lb

F

Snatch_

4 x 2 @ 75 %

G

Clean and Jerk

4 x 2 @ 75 %

H

DB Shoulder Press

4 x 5

Monday
Week 1 Day 2

A1

Biking

1 x 6:00

A2

Treadmill

1 x 6:00

B1

TRX Row

2 x 10

B2

Band Pull-Apart

2 x 10

B3

Dead Hang

2 x 0:30

C1

Bodyweight squat

2 x 10 @ 0:15

C2

Glute Bridge

2 x 30

D

Snatch pull + muscle sn. + snatch + snatch balance

2 x 3 @ 45 lb

E

Power Snatch

4 x 2 @ 75 %

F

Front Squat

8 x 3 @ 40, 50, 60, 70, 75, 75, 75, 75 %

G1

Romanian Deadlift

3 x 5

G2

DB Reverse Lunge

3 x 5

Tuesday
Week 1 Day 3

A

Walk

2 x 15:00

Wednesday
Week 1 Day 4

Warmup

A

Dynamic warmup

Warmup options Choose one Option 1) Pick up game of 21 in basketball Option 2) Repeat each twice: Backward walking lunges 15 yards, walking quad stretch 15 yards, bear crawl 15 yards, toe swipe 15 yards

B1

Bent knee shoulder taps

3 x 8

B2

Glute Bridge

3 x 30

B3

Bodyweight squat

3 x 10

C

Snatch pull + muscle sn. + snatch + snatch balance

2 x 5 @ 45 lb

D

Snatch_

7 x 2 @ 40, 50, 65, 75, 75, 75, 75 %

E

Clean and Jerk

7 x 2 @ 40, 50, 65, 75, 75, 75, 75 %

F1

DB prone row

3 x 5

F2

DB Standing Curl

3 x 5

G1

Tricep Choice

3 x 5

G2

Spider curl

3 x 5

Thursday
Week 1 Day 5

A1

Biking

1 x 6:00

A2

Treadmill

1 x 6:00

B1

TRX Row

2 x 10

B2

Band Pull-Apart

2 x 10

B3

Dead Hang

2 x 0:30

C1

Bodyweight squat

2 x 10 @ 0:15

C2

Glute Bridge

2 x 30

D

Back Squat

8 x 3 @ 40, 50, 60, 70, 75, 75, 75, 75 %

E1

Romanian Deadlift

3 x 5

E2

DB Reverse Lunge

3 x 5

F1

Pull-Up

2, 2, MAX

F2

DB curl to shoulder press

3 x 5

F3

DB Lateral Step-Up

4 x 5

Friday
Week 1 Day 6

A1

Biking

1 x 6:00

A2

Treadmill

1 x 6:00

B1

TRX Row

2 x 10

B2

Band Pull-Apart

2 x 10

B3

Dead Hang

2 x 0:30

C1

Bodyweight squat

2 x 10 @ 0:15

C2

Glute Bridge

2 x 30

D

Vertical Jump

5 x 1

E

Clean pull + clean from shin + front squat + shoulder press

2 x 5 @ 45 lb

F

Cleans

5 x 2 @ 75 %

G

Clean Pull

6 x 3 @ 65, 75, 85, 90, 90, 90 %

H1

Reverse Hyperextension

2 x 12

H2

Reverse hyperextension on GHD

2 x 12

H3

DB Shoulder Press

3 x 5

Coach
coach-avatar Charlie Shervheim

Bachelor of Science in Exercise Science, former college athlete, strength and conditioning background, current national level olympic weightlifter. USAW-1 Certified coach

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Go Train

If you choose this program, another program, or no program. Go train today.

Get 1.0 Competitive Olympic weightlifting base - 6 week/ 5 day
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FAQs
Hook grip?
Yes, hook grip.
Do I need a background in olympic lifting?
No, watch how to videos before sessions. Olympic weightlifting is a skill that takes time too develop. Give yourself some grace in this process.
What should I expect on an average training day?
75 - 100 minutes. The higher volume weeks will be closer to that 90 minute mark while the lower volume weeks may be close to 70 minutes.
How much communication will I get with the coach?
This is a self-guided program with pre-recorded video instruction on exercises.
Do I need specific shoes?
No. Shoes with an elevated heel help to have a more upright torso at the bottom of a clean/snatch.
Just starting strength training, can I do this program?
Yes, I would reduce the amount of sets by two for all main movements your first cycle through the program. Example - instead of 6 sets of 3 reps for back squat do 4 sets of 3 reps. Keep accessory volume (sets) the same.
Can I repeat this program?
Yes- once you complete the 6 weeks you can start back at week 1.
Can I use straps?
If your hands are beat up I would start by only using straps for pulls. Do not clean with straps for your wrists sake. The things that straps work for are snatches, snatch pulls, and clean pulls.
Who is this program intended for?
Someone that wants to improve their snatch and clean & jerk. Someone currently training CrossFit, former college athlete, general population, competitive olympic weightlifter. This is a tough program so no matter your background be prepared for lots of volume and some long sessions in the gym.
1.0 Competitive Olympic weightlifting base - 6 week/ 5 day