MovementCREW Weightlifting
Coach
Laryne Jefferies
Features
5 sessions per week
Must use App app to view and log training
Team Training
5 sessions per week
Must use App app to view and log training
Team Training
Lift with confidence
Stop second-guessing your technique or your training plan. Our programming is designed with expert knowledge to build not only your strength, but your confidence in the gym. Walk in knowing every rep, set, and session is part of a proven path to mastery. No more lifting energy, transform it into assertive power.
Break through Plateaus, for Good.
Are you stuck, adding the same weights week after week with no progress? Our system is built on an intelligent progression that constantly challenges your body in new ways. We eliminate the guesswork of "what's next," providing precise stimulus you need to spark new adaptations and smash through those performance barriers.
Train Smarter, Not Just Harder
More sweat doesn't always mean more results. Avoid burnout and wasted effort with programming that optimizes every session. We balance intense lifting with strategic recovery and body building accessories to not only build explosive power, bulletproof resilience, flawless technique but look like you lift too-all while training more efficiently than before.
Join a Path Forged by Champions
Using methodology to develop elite-level lifters, learned through years of experience and working closely with expert coaching throughout the years. You are training with a purpose-driven system that prioritizes the core principles of Olympic Weightlifting success. This knowledge accumulated from wisdom of expert coaches, giving you a clear, professional roadmap to reach your highest potential.
Build a Lifter's body that Performs
Go beyond looking strong and become truly powerful. Our programming develops the explosive full body coordination, rock solid stability, and raw strength that defines a weightlifter's physique. You wont just build muscle-you'll forge a functional resilient body capable of incredible feats, good health, feeling powerful both in and out of the gym.
Features
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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 and keep you going longer, all through an app.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1
A
Snatch Balance
5 x 1
B
Power snatch + snatch
4 x 1 @ 75 %
C
Back Squat
3 x 1
D
Pull-Up
E
Push Ups
4 x 10
Tuesday
Week 1 Day 2
A
Push Press
3 x 1
B
Power clean+front squat+split jerk
4 x 1 @ 75 %
C
Clean Pull
5 x 3
D
1-Arm DB Row
3 x 8
E
Plank
3 x 1:00
Wednesday
Week 1 Day 3
A
Snatch pull+ muscle snatch+ OHS
3 x 1
B
Clean Deadlift+ clean+ Jerk
3 x 1 @ 70 %
C
Back Extension
3 x 10
D
GHD Sit-Up
3 x 10
Friday
Week 1 Day 5
A
Front Squat
4 x 1
B
Snatch Push Press
3 x 3
C
Romanian Deadlift (RDL)
3 x 8
D
Chin-Up
Saturday
Week 1 Day 6
A
Snatch
5 x 1
B
Clean & Jerk
5 x 1
Conditioning
C
1km Row
Perform 1000m Row, recovery pace.
FAQs
I am a new lifter, do you offer coaching?
The program seems like a lot of volume, can I burnout?
I have a busy schedule, I can't always train 5 days per week.
Do I have to do all my accessories?
Yes we have a bundle of coaching packages available if you prefer to work closely a Coach.
The program is designed with built-in safe guards to prevent burnout.. There will be some weeks that we are trying to test your limits but it is all part of the growth process and has been designed expertly to show results in your training, while keeping your RPE and CNS recovery in mind.
The 5 day structure is ideal for creating the training density needed for significant adaptation. However if you miss a day, make sure do at least do all your squats and main lift days (Mondays & Tuesdays) or follow our 3 day per week program for more focus and time planning.
The bodybuilding accessories are optional but highly recommended. They address shoulder stability, upper back strength, core and explosive power-which directly contribute to more stable jerks, stronger pulls & injury resilience. If you have time and recovery capacity, it will accelerate results.
Join Your Virtual Gym
MovementCrew Weigtlifting Team
MovementCrew Weigtlifting Team
MovementCrew Weigtlifting Team
When you join a team you’re getting more than programming, you’re joining an online community.
MovementCrew Weigtlifting Team
MovementCrew Weigtlifting Team
MovementCrew Weigtlifting Team