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 and USAW Senior International Coach Travis Mash. Together, these coaches have developed over 35 Team USA Athletes, National Champions, Collegiate National Champions , and countless National Medalists.
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
Hip Clean
3, 2 @ 50, 60 %
C
Pause Clean & Jerk
2, 2, 2, 1, 1, 1 @ 60, 70, 75, 80, 80, 83 %
D
Clean Deadlift
1 x 1 @ MAX kg
E
Farmers carry
2 x 100
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
Front Squat
4, 3, 2, 1, 1, 1 @ 60, 70, 75, 80, 80, 80 %
C
Dip + Split Jerk
2, 2, 1, 1, 1, 1 @ 70, 75, 80, 84, 87, 87 %
D
Cable Facepull
2 x 12
E
Hand Release Push-Up
2 x 12
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
Muscle Snatch to Squat
3 x 3
C
Pause Snatch
2, 2, 2, 1, 1, 1 @ 60, 70, 75, 80, 80, 83 %
D
Reverse Hyper
2 x 12
E
Weighted Sit-ups
2 x 15
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
1 x 1 @ MAX kg
C
Handstand Hold Against Wall
2 x 0:30
D
DB Overhead Tricep Extension
2 x 12
E
Chest Supported Rear Delt Fly
2 x 12
F
DB Jefferson Curl
2 x 5
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
2, 2, 2, 1, 1, 1, 1, 1 @ 60, 70, 75, 80, 85, 88, 92, 96 %
C
Clean & Jerk
2, 2, 1, 1, 1, 1, 1, 1 @ 60, 70, 75, 80, 85, 88, 92, 96 %
Athletic Development
D
3 Rounds 5 Medball Depth Jumps to Throw 5 Goblet Rotational Lunges each Side Rest as needed between rounds
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
Travis Mash
USAW Senior International Coach and Director of Sport Science at Rise Sports Performance
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
