Heartland Strength Team (4x)
Heartland Strength
Weightlifting, Olympic LiftingHeartland Strength is a team of like minded individuals with the goal to improve their Olympic Lifting. We program through proven systems and intentional coaching. If you want to get better at Olympic Lifting and be part the best community you are in the right place.
This 4x per Week program is written and designed by USAW National Level Coach Tony Schuster. Coach Tony has worked with Athletes from all ages and skill sets. Over the past decade in coaching he has sent Athletes to National Championships, Masters World Medals, AO Series Medals, and many national meet appearances.
Training sessions will include Warm ups, Primers, Main Movers, and accessories to improve all aspects of your day to day training.
The Heartland Strength programs are designed to get you ready for AO Series 1, Nationals Week, WSO State Competitions in the Fall and a couple local meets throughout the year.
Conditioning
A
Basic Warm Up
2:00 of Rower/Ski/Bike/Jump Rope/Run Crossover Symmetry Banded Walks elbow 2 instep walkouts w/ push ups
B
Power Snatch + Snatch Balance
4 x 4
C
Hip Snatch
6 x 3
D1
Back Squat
3 x 10
D2
Box Jump
3 x 5
Circuit
E
12 Min Clock -8/10 cal Bike -10 Alt. DB Step Ups -15 KB Russian Swings
Conditioning
A
Basic Warm Up
2:00 of Rower/Ski/Bike/Jump Rope/Run Crossover Symmetry Banded Walks elbow 2 instep walkouts w/ push ups
B
Power Clean + Front Squat
4 x 4
C
High Hang Clean
6 x 3
D1
Banded Bent Over Row
3 x 10
D2
Back Extension
3 x 10
Circuit
E
4 Rounds -:30 Ski -12 DB Lateral Raises -Max Effort set of push ups *rest 1:00 b/w rounds
Conditioning
A
Basic Warm Up
2:00 of Rower/Ski/Bike/Jump Rope/Run Crossover Symmetry Banded Walks elbow 2 instep walkouts w/ push ups
B
Push Press
5, 3, 3
C
Clean Grip Deadlift
4 x 5
D
Front Squat
4 x 5
E
Bulgarian Split Squat
3 x 8
Circuit
F
3x -1:00 Jump Rope -1:00 Wall Ball Push Press (20/14) -1:00 BB Curls -1:00 Rest
Conditioning
A
Basic Warm Up
2:00 of Rower/Ski/Bike/Jump Rope/Run Crossover Symmetry Banded Walks elbow 2 instep walkouts w/ push ups
B
Power Snatch w/ Halt in Power Position
5 x 3
C
Power Clean w/ Halt @ Mid thigh + Split Jerk
5 x 3
D1
Bench Press
3 x 5
D2
Pull Ups (use band if needed) or Ring Rows
3 x MAX
Circuit
E
4x -:30 Alt wave Battle Ropes -12 Seated DB Arnold Press -10 GHD Sit Ups or 20 Abmat Sit Ups -8 Parallette or Straight Bar Dips
Tony Schuster
USAW National Level Coach
Siera Schuster
USAW Level 1 Coach. University age National Champion. Senior National Medalist
What are you waiting for? Join us if you want to be part of a community that is earned through hard work!
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Will Sullivan
National Level Athlete
Verified Athlete"Being part of this team has been amazing. The community is super supportive and the coaches genuinely care about each of us. They create programs that are personalized to what we need. Not just to improve you as an athlete, but to grow as an individual. I know I am in the right place to push my limits and reach my goals with Heartland Strength."
Grant Petersen
Youth National Champion
Verified Athlete"High quality training that will take you to the peak of your capabilities."
Team USA
Verified Athlete"Heartland has a great team of coaches an I think a great coach is someone who has a solid foundation of the basics but is willing to go out and learn more to get the most out of their athletes. I think you can see that their methods work when athletes at Heartland who have been in Olympic Weightlifting for multiple years are still hitting 5+ kilogram PRs."
Kayla Bouckhuyt
National Level Athlete
Verified Athlete"This program has taking me from a powerlifter to a very competitive athlete in a very short time. The work is hard but the coaching and community here at Heartland make it all worth it!"
When you join a team you’re getting more than programming, you’re joining an online community.
Heartland Strength Team (4x)
Heartland Strength Team (4x)
Heartland Strength Team (4x)
