3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM
Cherokee Barbell Strength and Nutrition
Weightlifting, Olympic LiftingExplore our 3-day program, created by Coach Ayse Sukola, ideal for athletes who have completed our beginner program or have intermediate experience. Each day includes a balanced workout plan covering movement prep, technique, classic lifts, strength, and accessory exercises. Our focus is on three key areas: improving technique, building strength, and preventing injuries, ensuring you can refine your skills, boost your power, or enhance overall performance.
The program is divided into 4-week blocks and is suitable for newcomers to the sport.
With Train Heroic, we've created a community of athletes where you can post comments and videos, and receive updates and feedback from our coaches. After the third block, you can transition to 4-day or 5-day programs, or stick with this one. We also offer event coaching for those interested. Join us to elevate your performance and achieve your goals!
A
Dynamic Warm Up
For Completion
B
Hang Muscle Snatch
3 x 3 @ 40 %
C
Drop Snatch
3 x 3 @ 35 %
D
Hang Snatch
3, 3, 3, 2, 2, 2, 2, 2 @ 60, 65, 70, 75, 75, 75, 75, 75 %
E
Snatch Grip Deadlift To Power - CBSN
4, 4, 4, 4, 3, 3, 3 @ 80, 80, 85, 85, 90, 90, 90 %
F
Back Squat
6, 5, 5, 5, 5, 5 @ 60, 65, 70, 70, 70, 70 %
G
DB Overhead Tricep Extension
3 x 10
H
Flexibility/Mobility Routine
A
Dynamic Warm Up
For Completion
B
Hang Muscle Clean
3 x 3 @ 40 %
C
3 Position Catch Drill - Clean
5 x 3 @ 50, 55, 60, 60, 60 %
D
Hang Clean CSBN
3, 3, 3, 2, 2, 2, 2, 2 @ 60, 65, 70, 75, 75, 75, 75, 75 %
E
Clean Grip Deadlift / Shoulders Over The Bar
4, 4, 4, 4, 3, 3, 3 @ 80, 80, 85, 85, 90, 90, 90 %
F
Tempo Front Squat
3, 3, 2, 2, 2, 2, 2, 2 @ 60, 65, 70, 75, 80, 80, 80, 80 %
G
Half-Kneeling Anti-Rotation Hold
3 x 0:30
H
Flexibility/Mobility Routine
For Completion
A
Dynamic Warm Up
For Completion
B1
Mini Band Side Walks
For Completion
B2
Band Pull-Apart
For Completion
C
Behind The Neck Push Press
3 x 3 @ 0 lb
D
Behind The Neck Split Jerk - Front Feet Step Out
3 x 3 @ 35 %
E
Behind The Neck Jerk + Split Jerk
3, 3, 3, 2, 2, 2, 2, 2, 2 @ 55, 60, 60, 70, 75, 75, 75, 75, 75 %
F
Back Squat
6, 5, 5, 4, 4, 4, 4 @ 60, 65, 70, 75, 75, 75, 75 %
G
Romanian Deadlift (RDL)
5 x 5 @ 60 %
H
Flexibility/Mobility Routine
Ayse Sukola
Coach Ayse Sukola presents a 3-day program for athletes who have graduated from our beginner program or are at an intermediate level. We emphasize three core pillars: technique development, strength enhancement, and injury prevention. Our program offers a balanced approach to elevate your skills, whether you aim to perfect your technique, build strength, or enhance your overall performance.
Whether you're a novice or an intermediate lifter, this program provides expert guidance, a balanced approach to training, and the flexibility to progress on your terms. Join us today and take the next step toward achieving your weightlifting goals.
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Team Cherokee Barbell
Youth Nationals
Verified Athlete"Desmond, Coach/Mom Whitney, Nathan 3rd in Nation, Roy National Champion, Maddie 1st Nationals , Coach Ayse, Chloe 4th Nationals & 2nd in Nation 2021"
Olivia Roth
CBSN Athlete
Verified Athlete"Ayse has been coaching my 15 year old daughter for almost two years and had such a positive effect on many levels. She’s gotten physically stronger learning proper technique with every lift, her speed and power improved when playing softball, and her confidence in herself increased."
When you join a team you’re getting more than programming, you’re joining an online community.
3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM
3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM
3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM
