Heartland Masters (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 Master's Nationals, 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 8
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
3 x 5
D
Front Squat
3 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
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
Stephanie Dickhute
Master's World & National Medalist
Verified Athlete"What's the point of training if you're not having fun, We're definitely having fun here!"
Jen Stoural
Master's International Level Athlete
Verified Athlete"Heartland's programming meets the athletes where they are and provides the roadmap, resources and motivation to elevate your lifting way beyond what you knew was possible."
Sam Lentini
Masters National Level Athlete
Verified Athlete"I have hit PRs in my back squat, front squat, clean, jerk, snatch, and gymnastics under this program. It ultimately the friendships I've mad along the way that truly keep me here."
Corey Johnson
Masters National Level Athlete
Verified Athlete"The programming is very challenging. I have taken on the challenge. I'm stronger of course, but mentally I have grown as well. I love being tested and now i'm working on weaknesses I didn't even know I had."
When you join a team you’re getting more than programming, you’re joining an online community.
Heartland Masters (4x)
Heartland Masters (4x)
Heartland Masters (4x)
