Optimal Powerlifting: Training by Nathan Barna, IMS, HLC, USAW in TrainHeroic

Optimal Powerlifting

Optimal Evolution

Powerlifting
Coach
Nathan Barna, IMS, HLC, USAW

You want to improve your Squat, Bench, & Deadlift?

We got you.

You want programming that's going to help you break through plateaus?

Covered.

You want to join a community of people working to better themselves in every way possible?

Look no further.

Here at Optimal Evolution we do things a little differently. Yes, we want to see you grow as an athlete and our programming will certainly be a great tool to help you do that. But more importantly, we want to see you grow as a person, because the better you can be as an individual, the better everything that is a product of your being will be -- whether that's being a world-class athlete or the best parent/worker/artist you can be. The barbell is a tool we choose to use to sharpen ourselves not just physically, but mentally, emotionally, and spiritually.

Being dedicated to this team will likely push you further than you've ever gone before. You will likely be confronted with the shadow you may not even be aware of. But whatever you, trust the process and know that this is YOUR journey and this life and all of its challenges were MEANT for you. Embrace them and know that we are here to help in any way we can.

benefit-image-0
Improve Squat, Bench, & Deadlift
Over the course of this program we will break down the basics of each lift so that you can improve your technique and consistency to maximize your potential for strength.
benefit-image-1
Get Stronger
This is the name of game in powerlifting and this is what we do best. Our program is designed to help you increase strength and power so you can continue to build your total.
benefit-image-2
Become a Part of Our Community
Let's face it -- training is hard. And while some may prefer the lone wolf path, going through the fire is just a bit easier when you know you're not alone. We work to foster a supportive community so that you can have teammates to confide in when the going gets tough and the resources you need to be at your best.
benefit-image-3
Prepare for Big Competitions
Our programming is structured to get you platform ready. We plan the training around big competitions so you progress your athletic career and compete along side your Optimal Evolution teammates.
Features
feature-icon
Programming 5 days per week
Programming is 5 days per week. Each session is designed to be done between 90-120 minutes.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
Sometimes this can be a lonely journey, but having the support of teammates can help keep you accountable even during the toughest days.
feature-icon
Delivered through TrainHeroic
No more lifeless PDFs. All programming is delivered through the TrainHeroic App so tracking your progress is quick and easy.
Equipment
Required
Barbell // Plates // Squat Rack // Bench // Dumbbells
Recommended
Sled // Step Up Box // GHD // Stationary Bike // Gymnastic Rings // Medicine Ball // Swiss Ball // Cable Machine
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Cycle 1 Week 1 Day 1

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Back Squat

4 x 10

C1

Romanian Deadlift

3 x 12

C2

Step-Ups

3 x 12

D1

Sled Push

3 x 40

D2

Bear Crawl

3 x 40

E

Reverse Crunch on Bench

3 x 15

Monday
Cycle 1 Week 1 Day 2

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Bench Press

4 x 10

C1

Seated DB Shoulder Press

3 x 12

C2

1-Arm DB Row

3 x 12

D1

Chin-Up

3 x 12

D2

Lying DB Tricep Extension

3 x 12

D3

Dumbbell Rear Fly

3 x 12

Tuesday
Cycle 1 Week 1 Day 3

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Deadlift

4 x 10

C1

Alternating Side Lunge

3 x 12

C2

Glute-Ham Raise

3 x 12

D1

Medicine Ball Side Toss

3 x 8

D2

Suitcase Carry

3 x 20

E

Assault Bike

10 x 0:30

Thursday
Cycle 1 Week 1 Day 4

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Front Squat

5 x 5

C

Box Jump

4 x 3

D1

Tall Muscle Snatch

3 x 12

D2

Ring Rows

3 x 12

E

Horsestance Series

1 x 3:00

Friday
Cycle 1 Week 1 Day 5

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Overhead Press

4 x 10

C1

Weighted Push-Up

3 x 12

C2

Cable Pull down

3 x 12

D1

Dips

3 x 12

D2

DB Bicep Curls

3 x 12

D3

DB Lateral Raise

3 x 12

Coach
coach-avatar Nathan Barna, IMS, HLC, USAW

Nathan Barna is a C.H.E.K Practitioner, Full-Time Athlete, and Strength Coach. He specializes in coaching and rehabilitating high performance strength athletes in Olympic Weightlifting, Powerlifting, Strongman, and CrossFit. He has found success using a holistic approach to help athletes reach their full potential by optimizing their health - physically, mentally, emotionally, and spiritually.

closer-image-1
closer-image-2
Are You Ready?

Being a part of this team isn't for everyone. It's going to require you to push yourself in more ways that you possibly ever have. But if you feel called to this journey this is your chance to take part in something that may very well transform you and cha

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this for?
This training is for everyone, but it isn't for everyone. Our programming is designed to that anyone can find value and make progress, but if you're not ready to make changes in your life and break the habit of being yourself, this may not be the best option for you. At least not yet.
What if I miss a day?
While we expect that everyone prioritizes their training and gets all their days in, we understand that life sometimes has other plans. Our best advice is to do what you can -- even if its just the first exercise. If do miss a day, just continue with the program as planned.
How much communication will I get with the coach?
The Online Team Program is meant to be ran autonomously with your teammates. That said, Coach is always watching and may periodically jump in to give some feedback/resources. If you desire a more involved approach, consider signing up for our custom programming.
What does the average training day look like?
The genius is in the simplicity. Almost all days are going to begin with a general warm-up, progressing to the main lifts and finishing with some accessory movements/corrective exercises. The exercise selection and loading schemes will change based on what phase of training we are in.
Join Your Virtual Gym

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

Optimal Powerlifting
screenshot1
Optimal Powerlifting
screenshot2
Optimal Powerlifting
screenshot3
Optimal Powerlifting