Coach Oates

Weightlifting, Olympic Lifting
Coach
Connor Oates

Digbeth barbell club team training program is ideal for those with an understanding of the weightlifting movements and looking to improve technique and most of all develop strength! 

The program is broken down into 5 sessions, 1 of which is an optional accessory workout. 3 of the sessions are based upon a singular part of weightlifting with the final session of the week consisting of both the weightlifting movements.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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 7 days per week
Daily 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer!
Equipment
Recommended
- Barbell- Weight PLates- Squat Stands/ Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Sunday Review V1.1

Recovery

A

Sleep (hrs)

1. On A scale of 1-10 how has your sleep been this week? 2. Average Sleep per night (hours)?

Nutrition

B

1. On A scale of 1-10 how has your nutrition been this week?

Bodyweight

C

1. Weight in KG

Body Fat

D

1. Body Fat %

General

E

1. What 1 thing can you do to improve on during the next 7 days?

Monday
2022-03-07

A

RAMP Warm Up Protocol

1 x 1

B

Snatch Balance

3 x 3 @ 90, 90, 95 %

C

Snatch Pull + Snatch

5 x 2 @ 90 %

D

Snatch High Pull

3 x 5 @ 90, 95, 100 %

Tuesday
2022-3-8

A

RAMP Warm Up Protocol

1 x 1

B

Back Squat

3 x 1 @ 100 %

C

Bench Press

3 x 1 @ 100 %

Wednesday
2022-03-09

A

RAMP Warm Up Protocol

1 x 1

B

Squat Clean Thruster

3 x 3

C

Clean & Jerk

4 x 2 @ 90 %

D

Push Press

3 x 5

Thursday
2022-3-10

A

RAMP Warm Up Protocol

B

Conventional Deadlift

3 x 1 @ 100 %

C

Strict Press

3 x 1 @ 100 %

Saturday
2022-3-12

A

Snatch

5 x 1 @ 100, 90, 90, 95, 95 %

B

Clean & Jerk

5 x 1 @ 100, 90, 90, 95, 95 %

FAQs
What if I can't do an exercise
No problem? drop us a message and we are always happy to make slight tweaks to the program to make sure its inclusive to all athletes
How do I know i'm doing an exercise correctly?
Every exercise prescribed has a quick tutorial which guides you through the movements, as well as the opportunity to input your own videos which will be analysed by the coaches and feedback is given on a weekly basis.
Join Your Virtual Gym

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

Digbeth Barbell Club
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Digbeth Barbell Club
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Digbeth Barbell Club
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Digbeth Barbell Club