CT Fitness Lab

Olympic Lifting
Coach
Paul Landi

Big Pull Barbell 3x/week is a great foundational program for Olympic Lifting.

As the program progresses you will build quality strength and stability while improving your technique for the competition lifts.

Accessory exercises are programmed to address common mobility and joint stability issues among lifters.  You can't PR if you're injured.

Our goal is to help each of you progress towards your goals.  Whether that be Competition or just sending new PR's overhead!!

Features
3 sessions per week
Must use App app to view and log training
Team Training
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Refine Technique
Bar Path / Posture / Timing / Muscle recruitment...... All these factors need to work harmoniously. Let us help you learn how.
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Strength | Stability
Legs / Core / Upper Body..... Strength and Stability are paramount to be able to not only drive the bar off the floor, but to maintain the optimal catch position and stand up out of "the hole"!
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Flexibility | Mobility
Being strong is only half the battle. Athletes need to be mobile enough to get under the bar at high speeds. Joint health is compulsory to optimal performance. Proper warmups and accessory work will help to improve and maintain optimal range of motion
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Pass-Through

2 x 10

A2

Mini Band Clock Steps

2 x 10

B1

Jobe Lifts

2 x 8

B2

Supine Toe 2 Bar

2 x 10

Prep

C

2 - 3 Reps of each Pause Pos. 1/Pos. 2/Pos.3 Snatch Pull Pos. 1/Pos. 2 Muscle Snatch Pos. 1/Pos. 2 Pressing Snatch Balance Tall Snatch Hip Snatch Snatch Balance Hang Snatch Pos.1 / Pos. 2

D

Hip Snatch / Hang Snatch

5 x 2 @ 83 %

E

Snatch Deadlift-Snatch Pull

4 x 6

F

BHN Push Press - Overhead Squat

4 x 5

G

Back Squat

5 x 5

Tuesday
Week 1 Day 5

A1

Dowel Pass-Throughs

2 x 10

A2

Mini Band Clock Steps

2 x 10

B

Snatch Grip Empty Bar Warm-up

1 x 2

C

Slow Snatch

4 x 2 @ 80 %

D

Slow Clean and Jerk

5 x 2 @ 80 %

E

Split Jerks (From Blocks)

3 x 3 @ 85 %

F1

Sidelying Balance

3 x 45

F2

Hollow Hold

3 x 00:45

Thursday
Week 1 Day 3

A1

Pass-Through

2 x 10

A2

Mini Band Sidestep

2 x 10

B1

Barbell Roll Outs

2 x 10

B2

Bridges-Single Leg

2 x 10

C

Clean Grip Empty Bar Warm-up

1 x 2

D

Hip Clean - Front Squat - Split Jerk

4 x 4 @ 83 %

E

Clean Grip Deadlift -Clean Pulls

4 x 6

F

BHN Push Press - Push Press

4 x 5

G

Front Squat

5 x 5

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Bet on Yourself and we'll bet on you too!

We love to help people realize their strength and abilities within this amazing sport! There is no bench to ride. There is no defense to worry about. There is you and the bar, and we'll bet on you every time!!!

Start My 7-Day Free Trial
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FAQs
Who should join Big Pull Barbell?
Anyone interested in improving their Olympic Lifting within a tremendous group of supportive people, here to help you succeed.
What can I expect from the program?
The programming will progress every 4-5 weeks to keep you stepping beyond plateaus and smashing PRs!
How much support can I expect?
Our coaches will answer your messages ASAP to make sure you get the tips and answers you need to make the most of your time!
The Proof
verified-athlete-avatar Jane Burns

World Level Master's Lifter

Verified Athlete

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verified-athlete-avatar Jenn Berte

National Level Lifter

Verified Athlete

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verified-athlete-avatar Cat Colon

National Level Masters Lifter

Verified Athlete

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Join Your Virtual Gym

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

Big Pull Barbell Team (3x / week)
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Big Pull Barbell Team (3x / week)
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Big Pull Barbell Team (3x / week)
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Big Pull Barbell Team (3x / week)