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.

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

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

$29 / 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 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.

Video Exercise Demonstration

Instructional videos to guide your practice and make execution easy

Video Review

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 // Dumbbells

Sample Week

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

Sunday

Welcome To Hell W1D1

Snatch Warm Up

Snatch

5 x 3 @ 60 %

Clean and Jerk

5 x 3 @ 60 %

Conditioning

WTH Accessory Circuit 1

3 Sets 8-12 DB Lat Pullovers (moderate weight) 3-5 Challenging Box Jumps or Vertical Jumps 6-10 Tempo GHD Sit-Ups or Decline Sit-Ups (use light to moderate weight)

Monday

Welcome To Hell W1D2

1 Snatch Balance + 2 Overhead Squats

5 x 3

Pause Back Squat

5 x 5 @ 65, 55, 55, 55, 55 %

Strict Press

3, 5, 5, 5, 5 @ 85, 75, 75, 75, 75 %

Conditioning

WTH Accessory Circuit 2

3 Sets 8-12 Heavy Front Foot Elevated Split Squat 8-12 Heavy DB Bent Over Row 10 GHD Hip Extension or Barbell Good Morning

Tuesday

Welcome To Hell W1D3

Power Snatch Warm Up

Hip Power Snatch

3, 2, 1, 3, 2, 1, 3, 2, 1 @ 60, 62.5, 65, 62.5, 65, 67.5, 65, 67.5, 70 %

Hip Power Clean

3, 2, 1, 3, 2, 1, 3, 2, 1 @ 60, 62.5, 65, 62.5, 65, 67.5, 65, 67.5, 70 %

Snatch Pull

3 x 5 @ 70 %

Conditioning

WTH Accessory Circuit 3

3 Sets 8-12 Dumbbell RDL (moderate to heavy weight) 10-15 Dumbbell Skull Crushers (moderate weight) 10 Dead Stop Russian Twists Each Side (heavy weight)

Thursday

Welcome To Hell W1D4

Snatch Warm Up

Snatch

1 x 3 @ 70 %

Clean and Jerk

1 x 3 @ 70 %

Clean Pull

3 x 5 @ 70 %

Conditioning

WTH Accessory Circuit 4

3 Sets 6-10 Moderate Weighted Pullups (use assistance as needed) 10-15 Moderate Banded Hamstring Curls :30 Sec Heavy Weighted Plank

Friday

Welcome To Hell W1D5

Split Jerk Warm Up

Push Jerk + Split Jerk

5 x 2

Push Press

3, 5, 5, 5, 5 @ 85, 75, 75, 75, 75 %

Pause Front Squat

5 x 5 @ 65, 55, 55, 55, 55 %

Conditioning

WTH Accessory Circuit 5

3 Sets 8-12 Dumbbell Bench Press 8-12 Dumbbell Box Step Ups (20-24 inch height) 6-10 Slow Ab Wheels or Barbell Ab Rollouts

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