New Training Cycle Starts 5/20: Pause Snatch, Pause Clean, 2RM Squats and Presses
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 continuing to build muscle like we did in the previous phase, but now more focused on converting that muscle into strength! We’ll start with phase two of the 12-Week Squat Program where you’ll be pushing the 2RM Back Squat, Front Squat, Push Press, and Strict Press, as well as drop sets of 6 to take your strength to the next level.
Olympic Lifting Focus
Last cycle we focused a lot on technique by making sure you knew how to use your legs and bar-body contact to get maximum height on the bar. This training cycle we’ll build on that, making sure you know how to accelerate the bar in the 2nd pull by using Pause Snatches and Pause Cleans. These are some of my favorite variations for improving technique as well as developing aggressiveness in your lifts!
We’ll also be using one of my favorite methods for improving your technical consistency, On-The-Minute work! In this training cycle, we’ll follow the Max OTM Cycle, where you’ll perform a few light lifts on the minute, then build to a heavy single afterward. Some of my heaviest lifts, as well as many others, have been done during this unconventional training method!
Skill Focus
For those on the five-day program, you’ll have some additional skill work on our Skills & Strength Days.
For Snatches, we’ll be training the Snatch Balance, which is an incredible drill for building overhead strength as well as confidence at the bottom of the snatch!
For Jerks, we’ll be using a new exercise to our program called the Jerk Drive, which is a drill to help overload the jerk and increase confidence with heavy weight on your shoulders!
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 weren’t able to start right on the 20th, 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!