3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM

Cherokee Barbell Strength and Nutrition

Weightlifting, Olympic Lifting
Coach
Ayse Sukola

Explore 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. Starting December 11th 2023, We're gearing up for a 12-week cycle leading to the USAW AO1 Series 2024. While there's an option to compete, it's not mandatory. We'll prepare you for competition, but the choice to compete is yours.

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!

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Comprehensive Learning
Each day includes movement prep, technique primers, classic lifts, strength, and accessory work. This comprehensive approach ensures you develop a well-rounded skill set, setting you up for success in weightlifting and beyond.
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Balanced Approach
We prioritize technique development, strength building, and injury prevention. This balanced approach helps you excel in weightlifting while reducing the risk of injuries.
Features
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Programming 3 days per week
Each day includes movement prep, technique primers, classic lifts, strength, and accessory work
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app
Equipment
Required
Barbell // Bumper Plates // Change Plates // Squat Rack
Recommended
Resistance Bands // Dumbells/Kettlebells // Jerk Blocks
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Block 1 - Week 1 - Day 1

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

Tuesday
REST DAY
Wednesday
Day 2

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

Thursday
REST DAY
Friday
Day 3

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

Saturday
REST DAY
Coach
coach-avatar 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.

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Join Your Virtual Gym

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.

Start My 7-Day Free Trial
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FAQs
Who is this program for?
The 3-Day Intermediate Program is designed for athletes who have completed our beginner program or possess intermediate-level experience in weightlifting.This program is designed to help you refine your technique, build strength, and prevent injuries as you advance in weightlifting.
Do athletes have to compete at the end of the 12-week program?
No, athletes do not have to compete at the end of the 12-week program. Participation in a competition is entirely optional and based on the athlete's personal goals and readiness. The program is designed to prepare athletes for their 1st competition if they choose to compete.
The Proof
verified-athlete-avatar 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"

verified-athlete-avatar 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."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM
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3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM
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3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM
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3 DAYS: LEVEL 2 INTERMEDIATE PROGRAM