Heavy Metal Barbell Club
Heavy Metal Barbell
Weightlifting, Olympic LiftingHeavy Metal Barbell Club is designed for athletes to train and improve Olympic Weightlifting movements through intentional programming and high-level coaching. This program is great for those who want to compete, join a community, and gain support from some of the best coaches in the world.
This 5x Week Program is designed by USAW High Performance Coach Sean Rigsby . Coach Rigsby has worked with Team USA Athletes, International Medalists, National Champions, and countless weightlifting athletes in the process of developing a system for performance.
In addition to clearly defined training periods and process goals, our coaches will support you in National competition and provide feedback on your training.
Training Sessions include a warmup, primer drills, demo videos and explanations for challenging movements, and recovery cool down.
Our Annual Plan will prepare athletes to compete in USAW AO Series 1, our Nationals Week Qualifier The Queen City Classic, the Carolina State Championships, and USAW American Open Finals. This program is perfect for an athlete who is intending to qualify and compete at any of the American Open events.
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Power Snatch
2, 2, 2, 2, 1, 1 @ 60, 60, 70, 70, 75, 75 %
C
YoYo Clean
2, 1, 1, 1, 1, 1, 1 @ 60, 70, 75, 75, 80, 80, 83 %
D
Clean Pull
4 x 3 @ 90 %
E
Bird-Dog Plank
3 x 5 @ 3
Recovery
F
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Back Squat
4 x 2 @ 80 %
C
Front Squat
3 x 4 @ 70 %
D
Dumbbell Z Press
3 x 10
E
Ring Rows
3 x 10
F
Lu Raises
2 x 10
Recovery
G
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
YoYo Snatch
2, 2, 1, 1, 1, 1, 1 @ 60, 70, 75, 75, 80, 80, 83 %
C
Split Jerk
2, 2, 2, 1, 1, 1, 1 @ 60, 70, 80, 85, 85, 85, 85 %
D
Snatch Deadlift
3 x 3 @ MAX, _ , _ kg
E
DB Squat Jump
4 x 4
F
Side Plank with Banded Clamshell (Dynamic)
3 x 10
Recovery
G
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Front Squat
3 x 3 @ MAX, _ , _ kg
C
Snatch Balance
3, 2, 2, 2 @ 70, 80, 80, 80 %
D
DB Floor Press
3 x 10
E
Pull-Up
3 x 8
F
Lying Leg Raise On Bench
3 x 10
Recovery
G
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Snatch
7 x 1 @ 80, _ , _ , _ , _ , _ , _ %
C
Clean & Jerk
7 x 1 @ 80, _ , _ , _ , _ , _ , _ %
Athletic Development
D
5 Depth Drops as a warmup and perfecting landings 5 Depth Jumps to progress into jumping 3 Rounds of: 3 Medball Depth Jumps to toss Rest as needed between rounds 5 Depth Jumps unweighted for max height
Recovery
E
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Sean Rigsby
USAW High Performance Coach, Team Ireland Athlete and National Champion
Courtney Shoemaker
USAW L2 Coach, CFL-2, Yoga Instructor, and CLT Strength Operations Director
Our coaches obsess over program design and perfecting technique. But what makes us different is how much we care. WE CARE A LOT about your success and your goals. That passion is reflected by the character of each member on our team!
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Elena Schorr
USAW Senior Nationals 8th Place
Verified Athlete"This programming f*cking works. I'm much stronger in every possible area. The coaches on this team are the best and I would trust any one of them to take care of me when I need it. I've wanted a team my whole life and HMB has given me the best team I could ever ask for."
Louis Motew
HMB Team Member and NC State Champion
Verified Athlete"Lifting with a team doing the same programming is empowering and has created a sense of camaraderie. Following the programming has been excellent for building and improving technique. My training feels very well rounded. Coaches are detail oriented and tailor their feedback to the athlete's needs."
Jozie Lewis
Doctor of Physical Therapy
Verified Athlete"I've really enjoyed this program! It's been super easy to follow and focus instruction has made technique improvement possible as a remote athlete. The workouts are timed well and don't take all day. The TrainHeroic App is helpful to track progress and new PRs."
Brian Le
HMB Team Member and US Service Member
Verified Athlete"I am currently active duty military and enjoy the flexibility the program offers. The program comes to my app every week, making it easy to plan my days around my other activities. I’ve had access to coaches through chat whenever I had questions. I highly recommend it!"
When you join a team you’re getting more than programming, you’re joining an online community.
Heavy Metal Barbell Club
Heavy Metal Barbell Club
Heavy Metal Barbell Club
