We’re starting a new training cycle on the OlyStrong 3-Day Team & 5-Day Team, so if you’re looking to start taking your weightlifting seriously, there’s no better time to start!

This cycle is different than any other training cycle we’ve ever done!

We’re focused on two things…

1. Dialing in your technique

2. Building as much muscle as possible
   

Strength Focus

This 4-Week Cycle we’re focused on four strength lifts, the Pause Back Squat, Pause Front Squat, Pause Bench Press, and Strict Press.

We’ll be using a variation of the Top-Set Drop-Set Method with an AMRAP drop-set to really push yourself to your limits and gain strength and muscle!

Olympic Lifting Focus

This cycle our two anchor lifts (the ones you’ll train to set PR’s in) are the Low Hang Snatch and the Split Jerk from the rack.

We’ll still be training the snatch and clean and jerk of course, with the main focus on increasing your ability to handle more volume with heavy doubles.

Skill Focus

One new thing we’ll be using on this program is Movement Primers, which you can read more about here.

We’ll be using movement primers every session to help you warm up and dial in your technique, and hopefully help you learn some new ways to approach the snatch and clean & jerk!

Bodybuilding Focus

With the popularity of our 8-Week OlyBuilding program, everyone asked if we could run an 8-week cycle on the team focused on building muscle! On the team program, we’ll be approaching things a little differently though. First, all the exercises on the OlyStrong Cycle will use equipment commonly found in Weightlifting and CrossFtit gyms, not globo-gyms. Along with that, we’ll also be pushing these exercises MUCH harder than we normally would. Our primary goal this cycle is building muscle, so you can expect to be pushed very hard on these exercises AND see a ton of muscle growth happen over the next 8 weeks!

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 not able to start right on the 4th, 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!