Waxman's Weightlifting Regional Team
Waxmans Gym
Weightlifting, Olympic LiftingThe Waxman's Regional Team is for intermediate-level Weightlifters who want to become more consistent and confident on the platform.
You will improve your skill and strength each week until you are handling weights you never thought possible.
Sean Waxman designs all the training programs, and he or his coaches will answer your questions, provide technical feedback on your videos and guide you through your Weightlifting journey.
Come train with us, and let's be Stronger Together!
Frequency
4-6 days a week
More About The Program
Cycles will have:
-
A General Preparation block running 3-4 weeks. The focus of this block will be to improve your work capacity and your ability to recover from the hard work coming down the pike.
-
1 or 2 Specific Preparation blocks lasting between 3-5 weeks. During these blocks, we will focus on strengthening and one technical issue.
-
A Competition block lasting between 2-4 weeks, culminating in PRs.
Frequently Asked Questions
Q: Will you review my video?
A: Upload your videos directly through the TrainHeroic app or copy/paste a link. We will be on the message board every day, and we will review as many videos as we can. Please trim the videos; we prefer not to see you blast nose tork or your victory dance
Q: What are the percentages based on?
A: All the exercises that have a percentage will be based off of the
- Snatch
- Clean and Jerk
- Back Squat
- Front Squat
Q: I'm just coming off a layoff. Should I use my old maxes?
A: No. Subtract 10% from your old maxes and start there. We can adjust them as the cycle progresses
Q: I keep missing. Is that ok?
A: No. Success and Failure are both habits. Failure is not a habit we are interested in developing. We aren't going to feel great every day, but we still have to train. If you miss a weight three times in a row, lower the bar by 5% until you are consistent
Q: What if i dont have Lifting Blocks
A You can stack plates to the height you need to start from
Prep
A
Bodyweight Circuit
10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks
Prep
B
Warm-up Circuit 1
3 sets of 10 of: Pull Aparts front/back Pull Aparts overhead/side Band OHSq Push up
C
Power Snatch + Behind the Neck Push Press+Overhead Squat
4 x 1 @ 60 %
D
Power Clean + Push Jerk
4 x 1 @ 60 %
Recovery
E
Mobility
3 sets of 10 of: Overhead Squat (work grip as close as you can) Inch Worm Walking Lunge (Hip flexor)/Lunge w/elbow touch (each leg) Cossack Squat (each leg) Scorpion (each leg)
Prep
A
Bodyweight Circuit
10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks
Prep
B
Warm-up Circuit 1
3 sets of 10 of: Pull Aparts front/back Pull Aparts overhead/side Band OHSq Push up
C
Press
4 x 8
D
Front Squat
4 x 6 @ 60 %
E
Upright Row
4 x 8
F
Snatch Grip Bent Row
4 x 8
G
Dips
4 x 10
H
Curls
4 x 10
Recovery
I
Mobility
3 sets of 10 of: Overhead Squat (work grip as close as you can) Inch Worm Walking Lunge (Hip flexor)/Lunge w/elbow touch (each leg) Cossack Squat (each leg) Scorpion (each leg)
Prep
A
Bodyweight Circuit
10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks
Prep
B
Warm-up Circuit 1
3 sets of 10 of: Pull Aparts front/back Pull Aparts overhead/side Band OHSq Push up
C
Power Snatch + Behind the Neck Push Press+Overhead Squat
4 x 1 @ 60 %
D
Power Clean+Front Squat+Push Jerk
4 x 1 @ 60 %
E
RDL
4 x 6 @ 70 %
F
Pullup
3 x 10
G
Handstand push-up
3 x 10
Recovery
H
Mobility
3 sets of 10 of: Overhead Squat (work grip as close as you can) Inch Worm Walking Lunge (Hip flexor)/Lunge w/elbow touch (each leg) Cossack Squat (each leg) Scorpion (each leg)
Prep
A
Bodyweight Circuit
10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks
Prep
B
Warm-up Circuit 1
3 sets of 10 of: Pull Aparts front/back Pull Aparts overhead/side Band OHSq Push up
C
Power Snatch + Behind the Neck Push Press+Overhead Squat
4 x 1 @ 60 %
D
Power Clean+Front Squat+Push Jerk
4 x 1 @ 60 %
E
Snatch Extension
4 x 5 @ 70 %
Recovery
F
Mobility
3 sets of 10 of: Overhead Squat (work grip as close as you can) Inch Worm Walking Lunge (Hip flexor)/Lunge w/elbow touch (each leg) Cossack Squat (each leg) Scorpion (each leg)
Prep
A
Bodyweight Circuit
10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks
Prep
B
Warm-up Circuit 1
3 sets of 10 of: Pull Aparts front/back Pull Aparts overhead/side Band OHSq Push up
C
Push Press Behind the Neck
5 x 5 @ 60 %
D
Back Squat
4 x 10 @ 60 %
E
Shrug
5 x 8
F
Bent Row
5 x 8
G
Dips
4 x 10
H
Curls
4 x 8
Recovery
I
Mobility
3 sets of 10 of: Overhead Squat (work grip as close as you can) Inch Worm Walking Lunge (Hip flexor)/Lunge w/elbow touch (each leg) Cossack Squat (each leg) Scorpion (each leg)
Sean Waxman
I'm an International Weightlifting Coach, Strength Coach, and gym owner with 28 years of experience, proven results, and a wall full of National and International medals. I came here to eat sandwiches and make champions, and Im all out of bread. Who is my next champion?
When you join a team you’re getting more than programming, you’re joining an online community.
Waxman's Weightlifting Regional Team
Waxman's Weightlifting Regional Team
Waxman's Weightlifting Regional Team
