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!

Strength Focus

This 4-week block’s strength focus is primarily on maintaining your strength while increasing your speed and explosiveness by using pause + regular squats and 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 this 4-week block!

Olympic Lifting Focus

Last cycle we focused on our 2RMs, and now it’s time to push the 1RM! If you’ve followed along for the entirety of this 20-week cycle, you are the most prepared you have ever been to take your lifts to the next level! If you’ve just started, or are about to start, fear not! You can absolutely set PR’s this training block, and it will be a good baseline test before we start the new training cycle next month!

We’ll also be using one of my favorite methods for improving your technical consistency, On-The-Minute work! If you’ve never done OTM work, prepare yourself for some challenging lifting!

Skill Focus

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

We’ll be performing two exercises, the Tall Snatch and Tall Clean, which are great drills for learning how to use the arms correctly to pull yourself under the bar. If you don’t know how to get under your snatch and clean, this drill will be very helpful!

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 were’nt able to start right on the 25th, 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!