We’re starting a new training cycle 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!

OlyStrong Strength Focus

This 4-week block’s strength focus is primarily on maintaining your strength while increasing your speed and explosiveness by using pause squats and pause push presses. This will help improve the carry-over to your olympic lifts as well as provide a slight deload to allow you to fully recover to push your olympic lifts hard for the next 8 weeks!

OlyStrong Olympic Lifting Focus

Building on the work done in the last phase, now that we have increased our raw strength in the squats, pulls, and presses, it’s time to transform that into PR’s in the Snatch and Clean and Jerk. The two anchor lifts for this cycle are the Snatch 2RM and the 2 Cleans + 1 Jerk complex. These will help you improve your ability to make heavy lifts under fatigue as well as prepare you for 1RM testing in the next training cycle!

Along with the anchor lifts, we will also be practicing some lighter percentage work through on-the-minute work, however you’ll still have a chance to lift heavy on these days as well, with a few heavy singles to help you practice consistency with heavy weights.

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 performing an exercise called the Tempo Snatch, which is a great way to slow the lift down and master your technique in the pull.

For the jerk, we’ll be using an exercise called a Tall Jerk, which is a drill that can help you practice the punch under portion of the jerk that really takes your speed to the next level.

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’re reading this well after the cycle has ended. You can always sign up for a free week trial and 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!