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Heartland Strength Team (4x)

Heartland Strength

Weightlifting, Olympic Lifting
Coaches
Tony Schuster and Siera Schuster

Heartland 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.

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Intentional Program Design
Each program that we offer is goal oriented with daily purpose. When we design a program everything from volume, exercise selection, and frequency is done with intent. There is no filler movements or accessories to just take up your time. Every aspect in our programs are for a specific reason.
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Long Term Goals
At Heartland Strength we know that no one hits all their goals 2 months into training. Our programs are designed with long term goals in mind. We will work for those term goals whole also hitting milestones along the way.
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Community
When you sign up with our team, you sign up to be part of one of the best weightlifting communities around. Our athletes are supportive and will be your biggest cheerleaders whether at a meet or through the Trainheroic app!
Features
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Programming 4 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
No complicated PDF or spreadsheets here! Easy to use programs delivered right into your App!
Equipment
Required
Barbell // Plates // Squat Rack
Recommended
Dumbells or Kettlebells // Plyo Box // Jump Rope // Pull Up Bar or Rings
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-11-04

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

Tuesday
2024-11-06

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

Thursday
2024-11-08

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

Friday
2024-11-09

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

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Join the Team!

What are you waiting for? Join us if you want to be part of a community that is earned through hard work!

Start My 7-Day Free Trial
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FAQs
Is this program for me?
This program is designed for athletes looking to compete at the local or National level.
Can I use this program to help improve my lifts for Crossfit?
Sure can! Just understand that this program is designed for improving your overall strength for a single rep at max weight rather than barbell cycling.
What if Im doing a meet that does not line up with your program?
Easy! We can insert a 4-week competition prep for you!
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar Grant Petersen

Youth National Champion

Verified Athlete

"High quality training that will take you to the peak of your capabilities."

verified-athlete-avatar Beau Brown

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."

verified-athlete-avatar 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!"

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Heartland Strength Team (4x)
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Heartland Strength Team (4x)
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Heartland Strength Team (4x)
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Heartland Strength Team (4x)