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IAW Oly

Jump Ship Training

Weightlifting
Coach
Marcus Stevens

The IAW Oly program is a 5 day Olympic Weightlifting program designed to increase your skill and strength in the snatch and clean and jerk. A full block of training will be available to athletes on Saturday before they start training on Monday. Athletes that start the IAW Oly program will have the ability to upload their training videos where they can receive feedback for their lifts and training progression from coaches daily. Athletes can start at any time and follow along the IAW team as they build to compete at the North American Open Series 2 in Calgary, Canada in September and the North American Open Series Finals in Denver, Colorado in December.

We will be offering daily video analysis and access to our coaches through the TrainHeroic app.

Features
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Access to your coaches
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Programming 5 days per week
Olympic Weightlifting Programming
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Olympic Weightlifting Set Up
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Accumulation Week 1 Day 1

A

IAW: JTS Snatch warm up

B

IAW: Snatch Grip Push Press + Snatch Balance + Overhead Squat

4 x 3 @ 65, 65, 70, 70 %

C

IAW: Clean Pull + Hang Clean Pull (below knee)

4 x 4 @ 85, 85, 90, 90 %

D

Back Squat

8, 6, 6, 4 @ 60, 65, 70, 75 %

Supplemental/Accessories

E

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 4x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 4x12-15 reps with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Monday
Accumulation Week 1 Day 2

A

IAW: JTS Snatch warm up

B

IAW: Snatch Deadlift + Snatch Pull + Snatch (above knee blocks)

4 x 3 @ 65, 65, 70, 70 %

C

IAW: Clean Deadlift on Deficit

4 x 4 @ 85, 85, 90, 90 %

Supplemental/Accessories

D

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 5x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 5x12-15 reps with 2-3 (RIR) Squat Supplement: Belt Squat/Lunges/Single Leg Romanian Deadlift/Romanian Deadlift. 5x12-15 with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Tuesday
Accumulation Week 1 Day 3

A

IAW: JTS clean and jerk warm up

B

IAW: Clean (above knee blocks)

4, 4, 3, 2 @ 60, 65, 70, 75 %

C

IAW: Hang Snatch Pull (below knee)

4 x 3 @ 85, 85, 90, 90 %

Supplemental/Accessories

D

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 5x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 5x12-15 reps with 2-3 (RIR) Squat Supplement: Belt Squat/Lunges/Single Leg Romanian Deadlift/Romanian Deadlift. 5x12-15 with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Wednesday
Accumulation Week 1 Day 4

A

IAW: JTS Snatch warm up

B

Overhead Squat

4, 4, 3, 3 @ 60, 65, 70, 75 %

C

IAW: Snatch Pull + Hang Snatch Pull (below knee)

4 x 4 @ 85, 85, 90, 90 %

Supplemental/Accessories

D

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 4x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 4x12-15 reps with 2-3 (RIR) Squat Supplement: Belt Squat/Lunges/Single Leg Romanian Deadlift/Romanian Deadlift. 4x12-15 with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Thursday
Accumulation Week 1 Day 5

A

IAW: JTS clean and jerk warm up

B

Clean & Jerk

4, 4, 4, 2 @ 70, 70, 75, 80 %

C

Front Squat

5, 5, 4, 3, 2 @ 60, 65, 70, 75, 80 %

Supplemental/Accessories

D

Supplemental/Accessories: Select a workout per exercise that you think would be beneficial for you during these blocks. RIR (reps in reserve) means you could do more reps if you wanted but enough stress that its challenging. Torso Exercises: Hollow rock/Good Mornings/Pallof Press/Banded Dead-bugs. 5x12-15 reps with 2-3 (RIR) General Exercises: Pull-ups/Barbell Rows/Dumbbell Rows/Biceps/Triceps. 5x12-15 reps with 2-3 (RIR) Explosive Supplement: Straight Leg Box Jumps/Broad Jumps. 8 reps with 100% effort.

Coach
coach-avatar Marcus Stevens

Marcus’ weightlifting journey started in 2010 and he started competing at Olympic Weightlifting in 2014. He has qualified for multiple National Championships and set over 15 Hawaii State Records across 5 weight classes. In 2019, Marcus joined coach Brad in starting Iron Athletics Weightlifting which quickly became Hawaii’s Largest Olympic Weightlifting Program.

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IAW OLY

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