OlyStrong 5 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 5 day per week program with new cycles starting every month, and peaking for Nationals Week and the American Open Finals.

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

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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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.
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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.
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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
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Access To Your Coach
Whether you have questions about training, substitutions for equipment, or modifications due to nagging pain, I'm here to help!
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Programming 5 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.
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Video Exercise Demonstration
Instructional videos to guide your practice and make execution easy
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Video Review
Your coach will provide the feedback you need to improve your technique and set PR's.
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Committed Teammates
A community that will keep you pushing to unlock your best. Remember, it's a two way street.
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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 // Dumbbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Volume Oly

Prep

A

Big Bend Snatch Prep

1 Set: 5-10 reps each Strict Snatch Upright Row Hip Snatch High Pull Hip Muscle Snatch Back Squat Overhead Squat Snatch Balance Drop Snatch Hip Snatch Hang Snatch Snatch

B

Hip Snatch

4 x 1 @ 85 %

C

Hip Clean

4 x 1 @ 85 %

Tuesday
Jerk+Volume Strength

Prep

A

Big Bend Jerk Prep

1 Set: 5-10 reps Strict Shoulder Press Push Press Tall Jerk Behind The Neck Jerk Jerk

B

Jerk

4 x 1 @ 85 %

C

Push Press

6 x 3

D

Front Squat

6 x 3

E

Clean Pull

6 x 3

Wednesday
Oly Primer+Core

Prep

A

Big Bend Snatch Prep

1 Set: 5-10 reps each Strict Snatch Upright Row Hip Snatch High Pull Hip Muscle Snatch Back Squat Overhead Squat Snatch Balance Drop Snatch Hip Snatch Hang Snatch Snatch

B

Hip Power Snatch

C

Hip Power Clean

Circuit

D

3 Sets: at a moderate weight, +5-1lbs from last week if possible. 100ft Single Arm Farmers Carry each side 100ft Single Arm front Rack Carry each side 100ft Single Arm Overhead Carry each side

Thursday
2021-11-25

A

Friday
Heavy Oly

Prep

A

Big Bend Snatch Prep

1 Set: 5-10 reps each Strict Snatch Upright Row Hip Snatch High Pull Hip Muscle Snatch Back Squat Overhead Squat Snatch Balance Drop Snatch Hip Snatch Hang Snatch Snatch

B

Hip Snatch

C

Hip Clean

Saturday
Heavy Strength and Jerks

Prep

A

Big Bend Jerk Prep

1 Set: 5-10 reps Strict Shoulder Press Push Press Tall Jerk Behind The Neck Jerk Jerk

B

Jerk

C

Push Press

1 x 5

D

Front Squat

E

Clean Pull

1 x 3

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IT'S TIME TO GET #bigbendstrong

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

Start My 7-Day Free Trial
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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
verified-athlete-avatar TJ Hart

3x Team USA Weightlifter

Verified Athlete

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verified-athlete-avatar Ethan Fischer

Florida State Champion

Verified Athlete

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verified-athlete-avatar Delaney Cookman

Junior Nationals Top 10

Verified Athlete

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verified-athlete-avatar Julia Hudson

Florida State Champion

Verified Athlete

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OlyStrong 5 Day
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OlyStrong 5 Day
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OlyStrong 5 Day
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