Raising Minimums (4 day track)

Brandon’s Weightlifting Squad

Coach
Brandon Wakeling

Want a structured training program similar to the ones I used leading up to representing Australia at major competitions? Including:

  • Olympic Games
  • 2 x Commonwealth Games
  • 2 x World Championships
  • Pacific Games
  • 2 x Oceania and Commonwealth Championships
  • Plus other various international competitions that have been held across Oceania, Asia and Pan American regions

This Program:

My programming has been molded over the years of learning with my coach, and discovering what works and what is important to have in a training program. Also of course learning what does not work along the way. My programming style isn't fancy when it comes to the Olympic lifts programmed, as it is more of the act of a consistency and putting the work in that will give the results in the long run.

This program is a team program, meaning not personalised. Everyone on this team will train under the same program (including myself!). Through this, we all have the opportunity to connect through my 4Front Discord Academy? Continue down the page to ind out more about the 4Front Academy.

Also, don't forget to tag me in your social media stories/posts so I can see your success along the way!

$50 / mo
Start My 7-Day Free Trial
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A Training Program Right in Your Pocket
Follow this training program through the TrainHeroic App, which will have your program available to you on your own personal calendar in app. This app will also allow you to track your progress along the way!
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Build Towards New Highs
This program will typically have a gradual build in intensity after building a solid base which will give you all the opportunity to hit those new highs when the opportunity arises!
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Join a Like-Minded Community
Join a like-minded community (including myself) that will help push you along the way. You will be able to chat, encourage and share videos through the group chat available to others that are part of the team!
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Access to the 4Front Academy
Join a likeminded community, share your progress, and submit to have your technique analysed. Engage in routine live Q&A videos with the coach. Have access to a growing library (100+ pieces) of private educational content (instructional, concepts, ebooks and more!). Performance calculators, program templates and more!
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More than Just a Weightlifting Program
This ongoing year round program provides a unique opportunity to train like, and with an Olympic level athlete, while also having access to a growing community filled with resources for an affordable price. Performance, education and community are the key pillars to this training program
Features
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Access to your Coach
Coach and community access will be made through the 4Front Academy private Discord
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Programming 4 days per week
Warm up, olympic movements, strength exercises, accessories + cool down to provide a complete program
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Exercise Video Guidance
All exercises programmed will have an accompanied detailed video instructional from myself.
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Detailed, Expert Instruction
Detailed text instruction with each exercise along video guidance. 100's of extra content pieces are also made available through the 4Front Academy.
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Committed Teammates
Joining the 4Front Academy will give you the ability to connect with team members and head coach to give you the support of a likeminded community.
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Delivered through TrainHeroic
No need to revert back to a PDF or excel spreadsheet. Program + tracking all made available in app.
Equipment
Required
Barbell // Plates // Squat Rack
Recommended
Dumbells // Jerk + Pulling Blocks
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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

A

Warm Up.

1 x 10:00

B

Muscle Snatch (H)

3 x 3

C

Power Snatch + Snatch (H)

4 x 2 @ 75 %

D

Snatch Pull (H)

4 x 5 @ 80 %

E

Power Clean + Push Press (H)

4 x 2 @ 70 %

F

Hollow Hold

8 x 0:10

G

Cool Down

1 x 10:00

Monday
Week 1, Day 2

A

Warm Up.

1 x 10:00

B

Power Snatch (H)

4 x 3 @ 70 %

C

Clean and Jerk (H)

4 x 2 @ 75 %

D

Front Squat (H)

4 x 5 @ 70 %

E

Clean Pull (H)

4 x 5 @ 80 %

F

Plank

3 x 1:00

G1

Dips

3 x 6

G2

Pull-Up

3 x 6

H

Cool Down

1 x 10:00

Wednesday
Week 1, Day 3

A

Warm Up.

1 x 10:00

B

Power Clean + Power Jerk (H)

4 x 2 @ 75 %

C

Back Squat (H)

4 x 5 @ 70 %

D

Strict Press (H)

4 x 5

E

Barbell RDL

4 x 7

F

Core Side Bends

3 x 12

G

Cool Down

1 x 10:00

Thursday
Week 1, Day 4

A

Warm Up.

1 x 10:00

B

No Feet Snatch (H)

4 x 3 @ 70 %

C

Split Jerk (H)

4 x 2 @ 75 %

D

Overhead Squat (H)

3 x 3

E

Front Squat (H)

4 x 5 @ 70 %

F1

DB Row

4 x 10

F2

Seated DB Press

3 x 10

G

Cool Down

1 x 10:00

Coach
More from Brandon’s Weightlifting Squad
coach-avatar Brandon Wakeling

Olympian and Commonwealth Games representative (73kg), National/Oceania and Commonwealth Record Holder, 10+ Competition Experience at International Level

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Train Like an Olympian

Join today and start taking steps to become the best athlete you can be. No tricks or shortcuts, you will need to be consistent and turn up each session to get the best out of your training.

Start My 7-Day Free Trial
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FAQs
Do I need to rest on the set rest days?
No you don't need to. If you want to change a rest and training day around, feel free. Listen to your body and know when to push and when to ease off.
What if I don't have the necessary equipment?
The way the program is structured is to provide everyone the opportunity to participate. All you need is a barbell, plates, a squat rack, and some space to lift!
Something causing pain when you lift?
If this is something new that you aren't aware of in terms of pain, be sure to back off making the situation worse and seek professional medical help. If this is an injury you are aware of know how to work around it, please do so. We want to minimize the risk of injury and have long term results.
Is this program for me?
If you're someone that is loves training and want to hit some lifting goals you have set out, then this program may be for you! Doesn't matter what weight you lift or level you are at, if you want to be the best lifter you can be, then you are a good fit for this team!
How much communication will I have with the coach?
The team program allows access to connect with the coach through the 4Front Academy. Although it won't be 1:1 private conversation, he will be active to communicate with through the community chat function! Also, regular Q&A videos will be held also where you can speak with the coach.
What if the %'s prescribed are feeling too easy?
If you feel that the weights prescribed are feeling too lights, you may increase the weight. Perhaps your working max may be set too low? Or perhaps you may have a new PB on the horizon!
The Proof
verified-athlete-avatar John Russolillo

Competitive Olympic Weightlifter

Verified Athlete

"Working with Brandon gave me insight to the the Olympic lifts that I was hoping for when working with a coach. My understanding of the technique improved greatly and I feel more confident than ever when going into training sessions on what I should be focusing on."

verified-athlete-avatar Winnie Lu

Lifting Enthusiast + Physiotherapist

Verified Athlete

"I’ve learnt so much about oly weightlifting from Brandon. He gives helpful insights and cues to help to improve the efficiency of the lifts. He is also very detailed in his explanation. I’ve made significant gains in my snatch, clean and jerk since I started working with Brandon."

Join Your Virtual Gym

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

Raising Minimums (4 day track)
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Raising Minimums (4 day track)
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Raising Minimums (4 day track)
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Raising Minimums (4 day track)
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