We’re starting a BRAND NEW 12-week training block on the OlyStrong 3 & 5-Day Teams, so if you’re looking to start taking your weightlifting seriously, there’s no better time to start!

If you didn't know, weightlifting programs are often designed 12-20 weeks at a time to prepare you to hit the right PRs at the right time.

This means that you'll start with a focus on strength. We’ll spend four weeks focused on increasing strength with pause squats, then four weeks without a pause, THEN you'll transform all this new strength into PR's in the Snatch and Clean & Jerk in the final four weeks!

I know that sounds so matter-of-fact, but the fact is, I've seen it happen every training cycle I've coached for the last 9 years.

Strength Focus

We’re kicking things off with the Modified Texas Method from my Top-Set Drop-Set Article! You’ll push your 5RM Pause Back Squat and Pause Front Squat, Push Press, and Strict Press, followed by drop sets to help you pack on as much muscle and strength as possible! This is the most important phase of the training cycle because we absolutely NEED to build more muscle and strength before we attempt new PR’s in the olympic lifts!

Olympic Lifting Focus

We’re starting off the training block by focusing on building work capacity and improving technique with Snatch and Clean & Jerk Triples. One thing that we’ll be doing that we’ve NEVER tried before is a bit of a choose your own adventure approach for the Clean & Jerk! You’ll have the option to do Clean & Jerk Triples as written, 3 Cleans + 1 Jerk if you have a weaker clean compared to your jerk, or 1 Clean +  3 Jerks if you have a weaker jerk! This approach allows you to get custom results without the custom price point!

Skill Focus

For those on the five-day program, you’ll have some additional skill work on our Skills & Strength Days.

For the snatch, we’ll be doing Overhead Squats to help improve your mobility and confidence at the bottom of the snatch.

For the jerk, we’ll be using one of my favorite variation complexes, the Push Jerk + Jerk to help improve your bar path in the jerk, as well as improve your power and speed under the bar for more advanced lifters.

If you’re ready to take your Olympic lifting seriously, then make sure to start your free week trial today! And don’t worry if you aren’t able to start before the 12th, you can always message me in the app to figure out which workout to start with so you can catch up with the rest of the team!

And if you didn’t know, whether you’re on the 3-Day or 5-Day team, you’ll always have access to coach messaging, daily video reviews from one of our coaches, and demo videos with full instructions so you never have to worry if you’re doing something wrong!