OlyStrong 3 Day: Training by Brian Chambers in TrainHeroic

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Brian Chambers

The OlyStrong Team is programming designed to help you get strong, set PR's, and improve your technique.

This program is a 3 day per week program with new cycles starting every month.

This will follow a similar structure as our OlyStrong 5 Day Program, with a little less strength and technique work for those with a busy schedule.

Your workouts will be monitored with feedback on your lifts given daily!

Features
3 sessions per week
Must use App app to view and log training
Team Training

$19 / mo

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GET STRONG

This program follows the philosophy that Weightlifting is a STRENGTH sport. This program features a HEAVY emphasis on developing strength through squats, pulls, and presses, alongside the olympic lifts, the snatch, clean, and jerk.

SET PR'S

At the end of the day, weightlifting is about setting PR's. This program is designed for people who like to go heavy, and aren't interested in hoping their programs works. Our programming SHOWS you it works.

IMPROVE YOUR TECHNIQUE

Weightlifting is a complex sport because you must be strong BUT, you must also have incredible technique to TRULY take your performance to the next level. Our expert coaching + video review + top tier programming = a recipe for success!

Features

Access To Your Coach

Whether you have questions about training, substitutions for equipment, or modifications due to nagging pain, I'm here to help!

Programming 3 days per week

Training sessions 5 days per week that will include a full warm up, lift, and accessory work to take your training to the next level.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Your coach will provide the feedback you need to improve your technique and set PR's.

Committed Teammates

A community that will keep you pushing to unlock your best. Remember, it's a two way street.

Delivered through TrainHeroic

Sweating over a PDF should be left in 2013. Your coach & team will push you harder, get you stronger, and improve your technique, all through an app.

Equipment

Recommended

Barbell // Bumper Plates // Squat Rack

Sample Week

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

Sunday

W1D1

Snatch Warm Up

Snatch

10, 1, 1, 1, 1 @ 70, 75, 75, 80, 80 %

Clean and Jerk

10, 1, 1, 1, 1 @ 70, 75, 75, 80, 80 %

Snatch Pull

3 x 4 @ 90 %

Front Squat

2, 6, 6, 6 @ 83, _ , _ , _ %

Circuit

3 Sets 6-10 Heavy Pullups 6-10 Heavy Front Foot Elevated Split Squat 10 Heavy Weighted GHD Back Extensions / Barbell Good Mornings

Tuesday

W1D2

Power Snatch Warm Up

Dip Power Snatch+Power Snatch Complex

4 x 2 @ 70 %

Dip Power Clean+Power Clean Complex

4 x 2 @ 70 %

Push Press

2, 6, 6, 6 @ 83, _ , _ , _ %

Circuit

3 Sets 6-10 Heavy Standing DB Press 10-15 Moderate Weight Hip Thrust 8-12 Hanging Leg Raises

Thursday

W1D3

Snatch Warm Up

Snatch Pull + Snatch

1 x 2 @ 80 %

1 Clean + 2 Jerks

1 x 3 @ 80 %

Clean Pull

3 x 4 @ 90 %

Back Squat

2, 6, 6, 6 @ 83, _ , _ , _ %

Circuit

3 Sets 8-12 Moderate DB Chest Flys 6-10 Heavy Barbell RDL's 10 Heavy Side Bends each side

Coach

More from Big Bend Strength

Brian Chambers

IT"S TIME TO GET #bigbendstrong

Join the team and see just how STRONG you can get!

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FAQs

Who is this program for?

This program is for upper level beginner weightlifter who are moderately competent with the snatch, clean, and jerk. While this team may not be the best for PURE beginners, check out our Weightlifting 101 program, and we'll see you in 12 weeks!

How do I get video analysis?

Just post your lift that you'd like critiqued directly to the app and I'll get back to you within 24 hours!

If I need to make modifications or substitutions, what do I do?

Just message me! I'll be happy to answer any questions you may have!

The Proof