Waxman's Weightlifting Regional Team: Training by Sean Waxman in TrainHeroic

Waxman's Weightlifting Regional Team

Waxmans Gym

Weightlifting, Olympic Lifting
Coach
Sean Waxman

The 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

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Be Part of Something Special
Training can be isolating at times. Even if you're training by yourself, we'll all be doing this together. The team is all performing the same sessions on the same day so you'll have teammates and yours truly all going through this with you each and every single day.
Features
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Access to Me
When you join the Regional team, you get much more than just my programming. You'll get access to me.
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Programming 6 days per week
Each training cycle will have 4-6 days of training each week.
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Exercise Video Guidance
We are constantly adding to our video library so you're never guessing how to perform a movement.
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Committed Teammates
The days of training in isolation are over. You're now part of a team of like-minded lifters that train just as hard as you do.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Our team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Squat Rack // Bumper Plates
Recommended
Dumbells // Pull-Up Bar // GHD // Light Bands // Lifting Blocks
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Day 3

Prep

A

Movement Prep

10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks

Prep

B

Warmup

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)

Tuesday
Day 4

Prep

A

Movement Prep

10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks

Prep

B

Warmup

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)

Wednesday
Day 5

Prep

A

Movement Prep

10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks

Prep

B

Warmup

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)

Friday
Day 1

Prep

A

Movement Prep

10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks

Prep

B

Warmup

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)

Saturday
Day 2

Prep

A

Movement Prep

10 yards there and back of: Bear Crawl Floor Sweeps Monster Walks

Prep

B

Warmup

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)

Coach
coach-avatar 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?

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Waxman's Weightlifting Regional Team
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Waxman's Weightlifting Regional Team
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Waxman's Weightlifting Regional Team
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Waxman's Weightlifting Regional Team