3 DAY : LEVEL 2 - INTERMEDIATE PROGRAM
Cherokee Barbell Strength and Nutrition
Weightlifting, Olympic Lifting52-Week Progressive Training Program
This comprehensive 52-week program begins with a refresher for athletes at the beginner level before transitioning into Level 2, progressively advancing your skills and strength. Designed for athletes who have completed our beginner program, or need refresher or are at an intermediate level, this program focuses on three core pillars: technique development, strength building, and technique refinement.
We know the value of continually improving your foundation, which is why this program takes a balanced and systematic approach to help you achieve your goals. Whether your focus is on fine-tuning technique, increasing strength, or elevating your overall performance, this program offers the guidance and structure you need to excel.
Program Highlights
Structured in 4-week blocks. Tailored to prepare you for the AO1 Series or any competition you’re targeting. Each block is meticulously crafted to ensure steady progress toward peak performance when it counts the most. Features
3 sessions per week: Optimized to fit your schedule while delivering consistent progress. App integration: Use our app to view, log, and track your training with ease. Progressive design: Each phase builds on the last, ensuring steady growth and readiness for competition. Whether you're gearing up for your next meet or striving to improve in the sport, this program equips you with the tools and structure to succeed.
A
Overhead Squat w/ PVC
B
Air Squat
C
Front Squat
D
How To Find Your Snatch Grip
E
Snatch Grip Deadlift
F
Strict Press
A
Dynamic Warm Up
For Completion
B
Over Head Squat
3 x 5
C
How To HookGrip
For Completion
D
How to Find Power Position for Snatch
For Completion
E
How To Miss/Bail Snatch Forward
For Completion
F
How To Miss/Bail Snatch Behind?
For Completion
G
Snatch Foot Drill
3 x 3
H
Single Leg Lateral Step Up
3 x 8
A
Calf Stretch
1 x 0:30
B
Dynamic Warm Up
For Completion
C
How to Find your Clean Grip
D
How to bail The Clean?
For Completion
E
How to Find Your Power Position Clean
For Completion
F
Snatch Foot Drill
3 x 5
G
Front Squat
3 x 8
A
Power Snatch
For Completion
B
Snatch - CBSN
For Completion
C
Power Clean From Floor - CBSN
For Completion
D
Full Clean
A
Dynamic Warm Up
For Completion
B
How To Find Your Jerk Grip
For Completion
C
How To Miss Split Jerk Behind
For Completion
D
How To Miss Split Jerk Front
For Completion
E
Strict Press - Cherokee Barbell
4 x 5
F
Back Squat
3 x 6
Ayse Sukola
USA Weightlifting National Coach | USA Powerlifting Coach | Precision Nutrition | Former National-Level Swimmer - Ayse Sukola is a seasoned coach with over a decade of experience in Olympic weightlifting, powerlifting & general fitness. As the owner of CBSN, she empowers individuals of all levels to achieve their goals through personalized coaching and expert guidance.
Unlock your potential and transform your life with our 13-Week Beginner Weightlifting Program. Join us today to embark on a journey of strength and skill, guided by expert coaching and a supportive community.
Get 3 DAY : LEVEL 2 - INTERMEDIATE PROGRAM
Ben Collins
USAW Nationals Verified Athlete
Verified Athlete"It has been a fantastic experience & Ayse has been an amazing coach. From my USAW L1 to remote coaching for almost 2 years. She brought me all the way from my first local meet not standing on the podium to one year later coming in the top 10 at the USA weightlifting national championship.""
Tiffany Hicks
Masters Athlete
Verified Athlete"I have received excellent coaching and gained so much confidence in my Olympic lifting working with Ayse and Cherokee Barbell. I predominantly work remotely with workouts that are written specifically for me with drills and lifts to address my weaknesses and technique issues. There is never any pressure to lift heavier weight that what I am prepared for which is important to me as a masters lifter. The gym is clean with high quality equipment, barbells, accessories, etc. Everyone I have met at the gym has b"
