TMW Barbell

Olympic Lifting
Coach
Chad Seltzer

This initial cycle is the beginning of a 9 week squat improvement weightlifting program ending in a 5 rep max back squat. The competition lifts start as a technical cycle and end in the final weeks with max outs in the snatch and clean and jerk. 

The cycle runs 5 days of the week.

Videos and questions should be submitted via the community chat for cuing and general information.

Let's get to work!

-Coach Chad

TMW Barbell: Technique. Mindset. Work.

Features
5 sessions per week
Must use App app to view and log training
Team Training
benefit-image-0
Technique
Focus on the proper variations of each competition lift to increase your technique.
benefit-image-1
Mindset
Breaking PRs takes more than just practice. It takes the mindset to overcome the weight on the bar. We use mindset training in addition to our physical training.
benefit-image-2
Work
You know the road to big numbers isn't easy. We map out the work required to get you to your PRs faster.
Features
feature-icon
Access to your coaches
We provide feedback through our community messaging page where athletes submit their videos and questions about the program.
feature-icon
Programming 5 days per week
Programming is delivered every 4 weeks with a 5 day per week training schedule.
feature-icon
Mental Exercises
Weekly articles and mental exercises are sent through the community board to tap in to the focus needed to be successful.
feature-icon
Exercise Video Guidance
Exercise videos are provided for those who may be unfamiliar with the chosen training protocol.
feature-icon
Detailed, expert instruction
Cuing and general Q&A provided via our community board.
feature-icon
Committed Teammates
TMW Barbell's pride comes from its athlete base. We are a family of like minded lifters and will make you feel welcome among us.
feature-icon
Delivered through TrainHeroic
Use the TrainHeroic app to meet each of your training needs - programming, coaching, tracking progress, community.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Build a Better Back Squat - Week 1 Day 1

Prep

A

TMW Foam Rolling

6 minutes. Set a timer. 30 sec on each calf (1 min total) 30 sec on each quad (1 min total) 30 sec on each glute (1 min total) 30 sec on mid/upper back (1 min total) 30 sec on each lat (1 min total) 30 sec on each shoulder (1 min total) 30 sec allotted for total time of transitions between areas.

Prep

B

TMW Dynamic Warmup

4 minutes. Knee hug - 10 yds Quad pull - 10 yds Glute Balance - 10 yds Leg Sweep - 10 yds Straight Leg March/Frankensteins - 10 yds Inchworm with Cobra - 5 reps Plank - 2x0:30 sec Monster Walk with Band - 10 yds forward, 10 yds backward

Conditioning

C

TMW Snatch Warmup

4 reps each with bar only. 4x RDL to power position 4x Snatch pull to belly button 4x Muscle snatch 4x Power snatch 4x Overhead squat 4x Snatch balance

D

Snatch

8 x 1 @ 70 %

Prep

E

TMW Clean & Jerk Warmup

4 reps each with bar only. 4x RDL to power position 4x Clean pull to belly button 4x Muscle clean 4x Power clean 4x Front Squat 4x Clean 4x Power jerk 4x Jerk Footwork (bar in back rack) 4x Split Jerk

F

Hip Power Clean + Hip Clean + Jerk

5 x 1 @ 70 %

G

Back Squat

6 x 5 @ 65 %

H

Snatch Speed Pull

3 x 3 @ 80 %

I1

Leg Raises

3 x 10

I2

Side Plank

3 x 0:30

J

TMW Static Stretching Series

1 x 1:00

Monday
Build a Better Back Squat - Week 1 Day 2

Prep

A

TMW Foam Rolling

6 minutes. Set a timer. 30 sec on each calf (1 min total) 30 sec on each quad (1 min total) 30 sec on each glute (1 min total) 30 sec on mid/upper back (1 min total) 30 sec on each lat (1 min total) 30 sec on each shoulder (1 min total) 30 sec allotted for total time of transitions between areas.

Prep

B

TMW Dynamic Warmup

4 minutes. Knee hug - 10 yds Quad pull - 10 yds Glute Balance - 10 yds Leg Sweep - 10 yds Straight Leg March/Frankensteins - 10 yds Inchworm with Cobra - 5 reps Plank - 2x0:30 sec Monster Walk with Band - 10 yds forward, 10 yds backward

Conditioning

C

TMW Snatch Warmup

4 reps each with bar only. 4x RDL to power position 4x Snatch pull to belly button 4x Muscle snatch 4x Power snatch 4x Overhead squat 4x Snatch balance

D

Snatch + Overhead Squat

5 x 3 @ 70 %

Prep

E

TMW Clean & Jerk Warmup

4 reps each with bar only. 4x RDL to power position 4x Clean pull to belly button 4x Muscle clean 4x Power clean 4x Front Squat 4x Clean 4x Power jerk 4x Jerk Footwork (bar in back rack) 4x Split Jerk

F

Clean & Jerk

8 x 1 @ 70 %

G

Speed Back Squat

3 x 6 @ 55 %

H1

Push-Up

3 x 10

H2

Skull Crushers

3 x 15

I1

Weighted Plank Hold

3 x 0:30

I2

Reverse Hyperextension

3 x 15

J

TMW Static Stretching Series

1 x 1:00

Tuesday
Build a Better Back Squat  - Week 1 Day 3

Prep

A

TMW Foam Rolling

6 minutes. Set a timer. 30 sec on each calf (1 min total) 30 sec on each quad (1 min total) 30 sec on each glute (1 min total) 30 sec on mid/upper back (1 min total) 30 sec on each lat (1 min total) 30 sec on each shoulder (1 min total) 30 sec allotted for total time of transitions between areas.

Prep

B

TMW Dynamic Warmup

4 minutes. Knee hug - 10 yds Quad pull - 10 yds Glute Balance - 10 yds Leg Sweep - 10 yds Straight Leg March/Frankensteins - 10 yds Inchworm with Cobra - 5 reps Plank - 2x0:30 sec Monster Walk with Band - 10 yds forward, 10 yds backward

C

3-Position Snatch

5 x 1 @ 65 %

Prep

D

TMW Clean & Jerk Warmup

4 reps each with bar only. 4x RDL to power position 4x Clean pull to belly button 4x Muscle clean 4x Power clean 4x Front Squat 4x Clean 4x Power jerk 4x Jerk Footwork (bar in back rack) 4x Split Jerk

E

Power Clean + Power Jerk

3 x 1 @ 70 %

F

Clean Speed Pulls

3 x 3 @ 80 %

G1

Shoulder Press

3 x 8

G2

Bent Over Row

3 x 10

H

Snatch Shrug

3 x 10

I

TMW Static Stretching Series

1 x 1:00

Thursday
Build a Better Back Squat - Week 1 Day 5

Prep

A

TMW Foam Rolling

6 minutes. Set a timer. 30 sec on each calf (1 min total) 30 sec on each quad (1 min total) 30 sec on each glute (1 min total) 30 sec on mid/upper back (1 min total) 30 sec on each lat (1 min total) 30 sec on each shoulder (1 min total) 30 sec allotted for total time of transitions between areas.

Prep

B

TMW Dynamic Warmup

4 minutes. Knee hug - 10 yds Quad pull - 10 yds Glute Balance - 10 yds Leg Sweep - 10 yds Straight Leg March/Frankensteins - 10 yds Inchworm with Cobra - 5 reps Plank - 2x0:30 sec Monster Walk with Band - 10 yds forward, 10 yds backward

Conditioning

C

TMW Snatch Warmup

4 reps each with bar only. 4x RDL to power position 4x Snatch pull to belly button 4x Muscle snatch 4x Power snatch 4x Overhead squat 4x Snatch balance

D

Power Snatch

3 x 2 @ 70 %

Prep

E

TMW Clean & Jerk Warmup

4 reps each with bar only. 4x RDL to power position 4x Clean pull to belly button 4x Muscle clean 4x Power clean 4x Front Squat 4x Clean 4x Power jerk 4x Jerk Footwork (bar in back rack) 4x Split Jerk

F

Clean + Hang Clean + FS + Jerk

5 x 1 @ 70 %

G

Good Morning

3 x 5

H1

Single-arm Biceps Curl

3 x 10

H2

Bottom Up KB Press

3 x 8

I

Weighted Plank Hold

3 x 1:00

J

TMW Static Stretching Series

1 x 1:00

Friday
Build a Better Back Squat - Week 1 Day 6

Prep

A

TMW Foam Rolling

6 minutes. Set a timer. 30 sec on each calf (1 min total) 30 sec on each quad (1 min total) 30 sec on each glute (1 min total) 30 sec on mid/upper back (1 min total) 30 sec on each lat (1 min total) 30 sec on each shoulder (1 min total) 30 sec allotted for total time of transitions between areas.

Prep

B

TMW Dynamic Warmup

4 minutes. Knee hug - 10 yds Quad pull - 10 yds Glute Balance - 10 yds Leg Sweep - 10 yds Straight Leg March/Frankensteins - 10 yds Inchworm with Cobra - 5 reps Plank - 2x0:30 sec Monster Walk with Band - 10 yds forward, 10 yds backward

C

Pause Back Squat

5, 3, 3 @ MAX, 90, 90 %

D

Push Press

5 x 3 @ 70 %

E

Jerk Dip

5 x 3 @ 95 %

F

Clean Deadlift

3 x 5 @ 90 %

G

TMW Static Stretching Series

1 x 1:00

closer-image-1
closer-image-2
Community, Heavy Lifting, Progress.

TMW Barbell is more than just a program you get. You will be a part of a community of like minded lifters who want more than PRs. They want to understand the lifts better and far exceed their expectations from day 1 and on. Grab a bar, get warmed up, and l

Start My 7-Day Free Trial
closer-image-3
The Proof
verified-athlete-avatar Dianna Barajas

Olympic Weightlifting Athlete

Verified Athlete

"TMW programming has helped me reach my Olympic weightlifting goals. I enjoy TMW barbell club programming because I can have friendly competition with my teammates and learn from them. With TMW programming I went from not knowing how to squat to hitting my goal of a 200 lb. squat."

verified-athlete-avatar Felisita Touch

Powerlifting Athlete

Verified Athlete

"It’s been a month so far that I’ve been on program + coached by TMW Barbell & I love it. Not only is the program great & teaches me a lot, but having Chad as a coach/mentor is the best. He’s always encouraging & helps push me to be a better athlete."

verified-athlete-avatar Katherine Winter

Olympic Weightlifting Athlete

Verified Athlete

"Chad's Lift Development Programming is the best I have ever come across. I fear I will never trust anyone else's coaching now because I can see how much that his guidance has produced the intended results and is easily adjustable to my weekly schedule."

verified-athlete-avatar David Wilson

Hybrid Tactical Athlete

Verified Athlete

"As a member of the military, it's part of my job to stay in shape to deploy when called upon. Chad’s programming via TrainHeroic has been key in my staying in top condition. There is no one else I would rather have programming my workouts and keeping me ready for whatever the job throws my way."

Join Your Virtual Gym

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

Improve - Weightlifting
screenshot1
Improve - Weightlifting
screenshot2
Improve - Weightlifting
screenshot3
Improve - Weightlifting