Competition Strong

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Calvin Lackey

Competition Strong, Platform Ready.

Designed for lifters ready to compete at The Arnold, Virus Series 2, and USAW Nationals, this program uses a long-term progression to build lasting strength and peak your Olympic lifts when it matters most, on the platform.

With daily video review, coach messaging, and proven programming, you'll have everything you need to have your best meet yet, again and again.

Click the link below to start your free week trial today!

More details below!

Sessions: 4-days/week with an optional 5th

Session Length: 1.5-2hrs/day

1-on-1 Coaching: Click Here To Apply

Free 6-Week Beginner Program: Free Download Here

$39 / mo

Start My 7-Day Free Trial

Features

Access to Your Coach

You'll always be able to message a coach with any questions you have along the way!

Programming 5 days per week

Daily weightlifting, strength, technique, and accessory work to take your olympic lifts to the next level!

Demo and Tutorial Videos

Every exercise comes with demo videos and tutorials so you always know what you're doing!

Detailed, Expert Instruction

Each exercise includes technique tips, demo videos, and coaches notes to help make sure you get the most out of your program!

Community Support

You'll receive an invite to join our discord for access to form checks, coach Q & A, and a positive community of lifters to help keep you motivated!

Delivered Through TrainHeroic

Track your lifts, monitor your readiness, and watch demo videos to make sure you always know what you're doing!

Equipment

Required

Barbell and Plates // Squat Rack

Recommended

Bench // Dumbbells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Squat Focus W1D1

Platform Warmup

Clean Warm Up

Clean Primer Exercises

Clean

10 x 2 @ 65 %

Clean Pull

3 x 3

Clean Deadlift

5, 5, 5, 10, 10, 10 @ 75, 75, 75, 60, 60, 60 %

Walking Lunges

4 x 16

DB Bench Press

4 x 15

Monday

Squat Focus W1D2

Platform Warmup

Extensive Plyo Series

2 x 15

Pause at knee power clean + Push Press + power jerk

5 x 1 @ 75 %

Bench Press

5, 5, 5, 5, MAX @ 75 %

Press in Snatch Progression

4 x 7

Pull-Up

@ 7

Hanging Leg Raise

@ 7

Tuesday

Squat Focus W1D3

Platform Warmup

Box Jump

4 x 5

Snatch Warm Up

Snatch Primer Exercises

Snatch

10 x 2 @ 65 %

Snatch Pull

4 x 4

Pause front squat (3 seconds)

4 x 5 @ 65 %

RDL

4 x 15

Back Extension

@ 7

Sots Presss

4 x 6

Thursday

Squat Focus W1D4

Platform Warmup

Extensive Plyo Series

2 x 15

No hook- no feet snatch

4 x 3 @ 65 %

Push Press

4 x 3 @ 65 %

Strict Press

5, 5, 5, 10, 10, 10 @ 75, 75, 75, 60, 60, 60 %

Inverted Row

@ 7

DB Side Bend

4 x 16

Friday

Squat Focus W1D5

Platform Warmup

Depth Jump

4 x 5

Split Jerk Warm Up

Jerk Primer Exercises

Split Jerk

10 x 2 @ 65 %

Jerk Dip

4 x 4

Back Squat

5, 5, 5, 5, MAX @ 75 %

1-Arm DB Row

4 x 16

Single Leg RDL

4 x 16

Press in Snatch Progression

4 x 7

Coach

More from Big Bend Strength

Calvin Lackey

2025 University National Champion, USA Weightlifting Advanced Sports Performance Coach

FAQs

Who is this program for?

Intermediate lifters who are already competing or planning to compete at the national level.

Will my lifts be reviewed?

Yes! You'll get daily review of one video from each session.

Can I join any time or just when a new cycle starts?

You can join any time. Ideally you start right at the beginning of a new cycle, but you can join at any time and you will still be better prepared for your next competition.

How many days per week is the training?

4 training days per week, with an optional 5th day for those who prefer training more frequently.

How is this different from the OlyStrong Team?

The OlyStrong Team is designed for beginner-intermediates and the programming is not structured around the USA Weightlifting competition circuit. You'll still build strength, improve technique, and set PR's, but will not peak for certain competitions.

Do I have to compete to follow the program?

No, you can still follow this program without competing. You can replace the competitions that we train for with a max out session at your gym, or a local competition at a similar time that suits you best.

The Proof