IAW Oly

Jump Ship Training

Weightlifting

Coach

Marcus Stevens

The IAW Oly program is a 5 day Olympic Weightlifting program designed to increase your skill and strength in the snatch and clean and jerk. A full block of training will be available to athletes on Saturday before they start training on Monday. Athletes that start the IAW Oly program will have the ability to upload their training videos where they can receive feedback for their lifts and training progression from coaches daily. Athletes can start at any time and follow along the IAW team as they build to compete at the North American Open Series 2 in Calgary, Canada in September and the North American Open Series Finals in Denver, Colorado in December.

We will be offering daily video analysis and access to our coaches through the TrainHeroic app.

$89 / mo

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Features

Access to your coaches

Programming 5 days per week

Olympic Weightlifting Programming

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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, all through an app.

Equipment

Required

Olympic Weightlifting Set Up

Sample Week

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

Sunday

Accumulation Week 1 Day 1

IAW: JTS Snatch warm up

IAW: Snatch Grip Push Press + Snatch Balance + Overhead Squat

4 x 3 @ 65, 65, 70, 70 %

IAW: Clean Pull + Hang Clean Pull (below knee)

4 x 4 @ 85, 85, 90, 90 %

Back Squat

8, 6, 6, 4 @ 60, 65, 70, 75 %

Supplemental/Accessories

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 4x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 4x12-15 reps with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Monday

Accumulation Week 1 Day 2

IAW: JTS Snatch warm up

IAW: Snatch Deadlift + Snatch Pull + Snatch (above knee blocks)

4 x 3 @ 65, 65, 70, 70 %

IAW: Clean Deadlift on Deficit

4 x 4 @ 85, 85, 90, 90 %

Supplemental/Accessories

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 5x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 5x12-15 reps with 2-3 (RIR) Squat Supplement: Belt Squat/Lunges/Single Leg Romanian Deadlift/Romanian Deadlift. 5x12-15 with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Tuesday

Accumulation Week 1 Day 3

IAW: JTS clean and jerk warm up

IAW: Clean (above knee blocks)

4, 4, 3, 2 @ 60, 65, 70, 75 %

IAW: Hang Snatch Pull (below knee)

4 x 3 @ 85, 85, 90, 90 %

Supplemental/Accessories

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 5x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 5x12-15 reps with 2-3 (RIR) Squat Supplement: Belt Squat/Lunges/Single Leg Romanian Deadlift/Romanian Deadlift. 5x12-15 with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Wednesday

Accumulation Week 1 Day 4

IAW: JTS Snatch warm up

Overhead Squat

4, 4, 3, 3 @ 60, 65, 70, 75 %

IAW: Snatch Pull + Hang Snatch Pull (below knee)

4 x 4 @ 85, 85, 90, 90 %

Supplemental/Accessories

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 4x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 4x12-15 reps with 2-3 (RIR) Squat Supplement: Belt Squat/Lunges/Single Leg Romanian Deadlift/Romanian Deadlift. 4x12-15 with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Thursday

Accumulation Week 1 Day 5

IAW: JTS clean and jerk warm up

Clean & Jerk

4, 4, 4, 2 @ 70, 70, 75, 80 %

Front Squat

5, 5, 4, 3, 2 @ 60, 65, 70, 75, 80 %

Supplemental/Accessories

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 5x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 5x12-15 reps with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Coach