Olympic Weightlifting 5x p/w: Training by Pierre Verkroost in TrainHeroic

Olympic Weightlifting 5x p/w

Lifters United

Olympic Lifting
Coaches
Pierre Verkroost and Kevin van Helden

All of our teams welcome Olympic Weightlifting athletes looking to take responsibility of their own process. We want you to learn understanding purpose and intention with regard to a week, a session and an exercise. But also the ability to assess your own performance and capabilities. If your best day ever prescribes triples at 70%, you're missing out on a chance to possibly perform at your best and on the flipside, if your cat died and you had stressful meeting at work doing two doubles at 90% might turn into a nightmare. Understand your process and let us help you guide it.

Learn about yourself and embrace the atmosphere. Find people around you that lift weights and use their energy to perform better. We don't want you to buy a program online, but we want you to subscribe and be part of real team. Our online teams are an extension of our real life teams. It's the same programming being used by the athletes we see in our gyms day in, day out. Beginners, intermediates, advanced, national and international champions.

Our 5x p/w team is our competitive Olympic Weightlifting program run by national and international caliber athletes.

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Train with intent, live with purpose
In a mainly individual sport, we believe in uniting lifters and lifting united. Our focus is not on sets, reps and percentages because we believe it leads to a mentallity of 'getting the work done'. We want you to understand the purpose of a session and intention of an exercise. Take responsiliby of your own process and get to know what your capabale of. Join Lifters United.
Features
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Programming 5 days per week
Five Olympic Weightlifting Sessions per week. Ideally performend Mo-Tue-Wed-Fri-Sat or another 3 on - 1 off - 2 on - 1 off variation.
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Delivered through TrainHeroic
The TrainHeroic App allows you to view, log and keep track of your program and progress.
Equipment
Required
Barbell, Plates, Squat Stands, Blocks
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Block #1S1

Prep

A

Javorek Complex

Perform 2 rounds of: 6 upright row with triple extension 6 pull from the knee* 6 back squat 6 shoulder press 6 goodmorning 6 bent over row* *either snatch or clean grip: depening on first exercise of session Use an empty (or lighter) barbell.

B

Power Snatch + Snatch

C

Clean Pull + Hang Clean - knee + Jerk

D

Back Squats - Narrow

4 x 4

E

Snatch High Pull

4 x 4

Tuesday
Block #1S2

Prep

A

Javorek Complex

Perform 2 rounds of: 6 upright row with triple extension 6 pull from the knee* 6 back squat 6 shoulder press 6 goodmorning 6 bent over row* *either snatch or clean grip: depening on first exercise of session Use an empty (or lighter) barbell.

B

Power Snatch from blocks - knee

4 x 3

C

Front Squat + Jerk

D

Goodmorning

4 x 8

E

Shoulder Press

5 x 5

Wednesday
Block #1S3

Prep

A

Javorek Complex

Perform 2 rounds of: 6 upright row with triple extension 6 pull from the knee* 6 back squat 6 shoulder press 6 goodmorning 6 bent over row* *either snatch or clean grip: depening on first exercise of session Use an empty (or lighter) barbell.

B

Snatch Pull + Snatch

C

Power Clean + Clean

D

Front Squat

4 x 3

E

Broad Jump

3 x 3 @ 3

Friday
Block #1S4

Prep

A

Javorek Complex

Perform 2 rounds of: 6 upright row with triple extension 6 pull from the knee* 6 back squat 6 shoulder press 6 goodmorning 6 bent over row* *either snatch or clean grip: depening on first exercise of session Use an empty (or lighter) barbell.

B

Snatch No Feet, No Contact

5 x 2

C

Power Clean + Jerk with pause in dip + Jerk

D

Clean High Pull

5 x 3

E

Stiff Legged Deadlift

4 x 8

Saturday
Block #1S5

Prep

A

Javorek Complex

Perform 2 rounds of: 6 upright row with triple extension 6 pull from the knee* 6 back squat 6 shoulder press 6 goodmorning 6 bent over row* *either snatch or clean grip: depening on first exercise of session Use an empty (or lighter) barbell.

B

Back Squat

5 x 4

C

3-Position Power Snatch

D

Behind the Neck Thruster

4 x 5

E

Box Jumps

4 x 8

Coaches
coach-avatar Pierre Verkroost

Pierre has been an Olympic Weightlifting coach since 1992. With over 30 years of experience he has developed tons of competitive weightlifters: National Champions and participants in European and World championships. The experience and knowledge accumulated in 2021 when Enzo Kuworge became Junior World and European Champion, but also took 6th place in the postponed 2020 Olympics.

coach-avatar Kevin van Helden

Since Kevin entered the scene in 2014 he has quickly raised to being an established weightlifting coach. Working his way up the ranks he has coached beginners to their first competition, had athletes qualify for their first Nationals, had athletes win multiple Nationals Championships and has been guiding the process of Sanne Bijleveld from beginner to 10th place at Eurpeans to the road to Paris.

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Lifters United

Our mission is to unite lifters and lift united. Share our mission and join the team.

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FAQs
Who is this for?
The Olympic Weightlifting 5x p/w team is for intermediate and advanced Olympic Weightlifting athletes looking to take responsibilty of their own process. Within this team our goal is to compete.
Does the team train towards a competition or peak?
There is a 'yes' and a 'but'. YES we train to peak at Dutch Nationals in February, Europeans in April and Worlds at the end of each year. BUT we also have our team close to competition shape for most of the year. Competing is something that helps you grow, so we encourage our team to compete often.
What do I do if a local meet pops up?
As a team member you get a discount on our fixed programs. We offer a few competition tapers you can use to prepare for a local meet or competition. Depending on the 'importance' of the competition you can either: train trough it, do a 3- or a 6-week taper.
The Proof
verified-athlete-avatar Sanne Bijleveld -59kg

3x National champ, 2x European contender

Verified Athlete

"Working with Kevin and Pierre has helped me develop into the athlete I am today. My real road to Paris 2024 started, when I started, in 2018, I didn't know it at the time, but they surely did. Lifters United to me is about a team creating an atmosphere that brings out the best."

verified-athlete-avatar Enzo Kuworge +109kg

2021 Junior European and World Champion

Verified Athlete

"Olympic Weighlifting is seen as in individual sport, because it seems we train and compete alone. Lifters United is exactly what this sport is to me: I don't have to work alone, I have a team! A team that gives each training session purpose, so I can perform at my best and beyond."

verified-athlete-avatar Jiske van Velzen -71kg

Dutch U23 National Record holder

Verified Athlete

"One year ago, I sat down with the coaches to discuss potentially switching from CrossFit to Olympic Weightlifting. Their honesty, knowledge and their believe in me helped me fully commit to the sport. I'm learning everyday and like how I'm taught to be responsible for my own process."

Join Your Virtual Gym

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

Olympic Weightlifting 5x p/w
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Olympic Weightlifting 5x p/w
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Olympic Weightlifting 5x p/w
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Olympic Weightlifting 5x p/w