GPS Olympic Weightlifting

GPS Human Performance

Olympic Lifting, Weightlifting

Coach

Geoffrey Steinbacher

Try us out RISK FREE for 7-Days!

The GPS Olympic Weightlifting Team is geared toward weightlifters looking for an all encompassing training program to help them improve their technique, get stronger and ultimately snatch and clean & jerk more weight.

This 5 days/week program is written by the Head Coach of USAW's Grounds & Pounds Weightlifting Club, Geoffrey Steinbacher.

Geoff has coached everyone from Beginners to Advanced level weightlifters. His weightlifters have qualified, competed and medaled at Local Meets up to National level events to include Senior Nationals, American Open Finals, AO Series, University Nationals and Masters Nationals, PanAms and Worlds.

Get demo videos and explanations of all the exercises included in the daily workouts, as well as PreHab and Warm-Up protocols to get you prepped and ready to put some weight overhead. You also get all the Accessory Work you can handle to help shore up any weaknesses.

Geoff is also still a competitive Weightlifter himself, most recently winning 2019 Masters PanAms and finishing 4th at the 2019 Masters Worlds.

Questions? Email geoff@gpshumanperformance.com

$27 / mo

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Programming that Works

Get programming that has anything and everything you need to be successful at the sport of Weightlifting. Proven results from proven Weightlifters who have competed and medaled at Senior Nationals all the way down to the beginners just getting into the sport.

Technique Review

Coach Geoff is on the app weekly to provide you as much feedback as he can to help you fix your technique. By posting lifts in the FEED you'll have the next best thing besides a coach in person. You'll have a virtual coach that wants to help you get better.

Features

Access to Your Coach

Get feedback from your Coach. Geoff is one click away. By dropping a lift in the feed you'll be able to get some technique review to help dial it in!

Programming 5 days per week

Complete with Warm-Ups, PreHab, Techinque Prep Work, Cool-Downs, Core/Back Work and all the Accessory Work you can handle.

Exercise Video Demos

Instructional videos linked to our YouTube channel to guide your movement and make execution easy to understand what is expected.

Detailed Instruction

Each exercise will have notes from Geoff on what is expected, how to execute and specific points of performance so we are always on the same page.

Committed Teammates

You are not alone. Train virtually along side a community of like minded individuals that will push you to unlock your best.

Delivered through TrainHeroic

Using the TrainHeroic app you will be able to record/track your daily workouts, monitor your progress and see past performance to push you further.

Equipment

Required

Barbell & Plates // Squat Rack

Recommended

**But NOT Necessary** // Pull-Up Bar // Dumbbells or Kettlebells // Plyo Box // GHD Machine // Pulling Blocks // Wooden Riser // Assortment of DBs or KBs

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

The Dog Days of Summer - Day 1 Week 1 - Transition Week

PreHab / Injury Prevention

GPS Daily PreHab Circuit #22

Perform in a SUPERSET, doing 1 set of each. Lower: Feet Elevated (Straight Leg) Alternating Marching Glute Bridges 1x30 (Hold 0:02 each rep) Upper: Seated Wall Slides 1x30 Core: Push-Up Position Bird Dog 1x20 (alternate, hold for 0:02 each rep) **Click Tips & Vids for Points of Performance and Video Demos**

GPS Daily Dynamic Warm-Up

For Completion

Slow Pull Snatch

3 x 3

Snatch Pull + Snatch + OHS

6 x 6 @ 60 %

Snatch Deadlift on Riser

5 x 5 @ 75 %

Paused Back Squat + Back Squat

5 x 3 @ 60, 60, 65, 65, 65 %

Deficit Push-Ups

3 x MAX

Cross-Over Step-Ups

3 x 10

Hip-Ups

3 x MAX

GPS Foam Rolling

1 x 2:00

GPS Post Training Recovery Flow

1 x 5:00

Monday

The Dog Days of Summer - Day 2 Week 1 - Transition Week

PreHab / Injury Prevention

GPS Daily PreHab Circuit #22

GPS Daily Dynamic Warm-Up

For Completion

Snatch from Power Position

3 x 3

Snatch Pull to Hold + Dip Snatch

5 x 6 @ 55 %

Snatch Push Press + OHS

3 x 8 @ 60 %

Back Squat Jump

5 x 3 @ 20 %

Single Arm Bird Dog Bentover Row

3 x 10

Barbell Single Leg RDL (Romanian Deadlift)

3 x 5

MB Lateral Wall Throw

3 x 8

GPS Foam Rolling

1 x 2:00

GPS Post Training Recovery Flow

1 x 5:00

Tuesday

The Dog Days of Summer - Day 3 Week 1 - Transition Week

PreHab / Injury Prevention

GPS Daily PreHab Circuit #22

GPS Daily Dynamic Warm-Up

For Completion

Slow Pull Clean

3 x 3

Clean Pull + Clean + Front Squat

6 x 6 @ 60 %

Clean Deadlift on Riser

5 x 5 @ 75 %

Paused Front Squat + Front Squat

5 x 3 @ 60, 60, 65, 65, 65 %

Copenhagen Lateral Plank

5 x 10

Single Arm Overhead Carry

5 x 50

Hanging Straight Leg Raises

3 x MAX

GPS Post Training Recovery Flow

1 x 5:00

GPS Foam Rolling

1 x 2:00

Wednesday

The Dog Days of Summer - Day 4 Week 1 - Transition Week

PreHab / Injury Prevention

GPS Daily PreHab Circuit #22

GPS Daily Dynamic Warm-Up

For Completion

Jerk Balances

3 x 3

Jerk Dip Squat + Jerk

6 x 6 @ 60 %

Power Clean + Push Press

5 x 4 @ 60 %

Jerk Rack Holds

5 x 10 @ 80, _ , _ , _ , _ %

Weighted Pull-Ups

3 x 5 @ MAX lb

Weighted Glute Bridges

3 x 10

Sit-Up Hold

3 x MAX

GPS Post Training Recovery Flow

1 x 5:00

GPS Foam Rolling

1 x 2:00

Friday

The Dog Days of Summer - Day 6 Week 1 - Transition Week

PreHab / Injury Prevention

GPS Daily PreHab Circuit #22

GPS Daily Dynamic Warm-Up

For Completion

Muscle Snatch + Snatch Balance + OHS

3 x 9

Snatch + Snatch Balance + OHS

6 x 3 @ 65, 70, 75, 65, 70, 75 %

Power Clean + Jerk + Clean + Jerk

6 x 4 @ 65, 70, 75, 65, 70, 75 %

GPS Front Squat

1 x 1 @ MAX kg

Barbell Shoulder Press

5 x 20

Lateral Shoulder Raise

5 x 20

Weighted GHD Back Extension

5 x 10

GPS Foam Rolling

1 x 2:00

GPS Post Training Recovery Flow

1 x 5:00

Coach

More from GPS Human Performance

Geoffrey Steinbacher

Geoff is a USAW L2 and Head Coach of Grounds & Pounds WLC. His athletes have qualified, competed and medaled at National level meets (American Open Finals, American Open Series, University Nationals, Masters Nationals, Masters PanAms, Masters Worlds) on top of countless local meets. He is also a competitive Masters Weightlifter himself winning Masters Nationals in '16 and Masters PanAms in '19.

Start Training Today!

It's never too later to start. It's a really simple process... Learn. Lift. Learn some more. Lift some more. Repeat.

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FAQs

Who is GPS Olympic Weightlifting for?

YOU! Whether you are new to Weightlifting or have some experience with the lifts this Team is for you.

What if I have specific questions?

Email me, geoff@gpshumanperformance.com

The Proof

Euv

Weightlifter

Verified Athlete

"Coach Geoff and the GPS Olympic Weightlifting Team helped me reach my goal of competing in my first USAW Nationals in May of '19 and the AO Finals in Dec of '19. I can’t thank him enough for making me a better athlete! I'm now stronger and with better technique. Worth every penny!"

Andrew

Weightlifter

Verified Athlete

"I’ve been following the GPS Olympic Weightlifting Team for about 2 and a half years and I will be following it for as long as I train. I’m in the best shape of my life, my numbers keep going up, and my technique has never been better! "

Tina

Weightlifter

Verified Athlete

"The GPS Olympic Weightlifting Team is the best! In just a few months, not only has it helped me gain more strength but also helped me correct my lifts. I’m stronger than I’ve ever been, and I highly recommend this program! "

Abby

Weightlifter

Verified Athlete

"Coach Geoff is amazing! The GPS Olympic Weightlifting Team that he has built is great for beginner Olympic Weightlifter, like me. It is very easy to understand with demo videos and descriptions. Plus being able to get feedback on my lifts is a huge plus. I highly recommend being coached by him. "

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

GPS Olympic Weightlifting