Weightlifting Battle Armour - Lockdown Rebuild 2021

London Strength

Olympic Lifting
Coach
Kristian McPhee

The ultimate post lockdown build up to dominating the Olympic lifts!

Build strength, stability, power and technique!

All Abilities Welcome

Four Sessions a week + 1 Mobility Session

Progressive in load and technique - get yourself ready for club sessions!

$15
Get Weightlifting Battle Armour - Lockdown Rebuild 2021
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Start from Scratch
No matter what your lockdown routine, garden lifting, park calisthenics or coach potato - get your body ready to Olympic lift!
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Build the Road to a Personal Best
Coming back the right way is the most important thing when aiming to tackle heavy weights. With a well planned periodised program you can build into the lifts you have always aimed for!
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Technique, Strength & Mobility
All sessions include priming exercises, strengthening exercises, technical work and finishers! Four sessions a week with a full mobility and stretching session
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Four sessions a week and a fifth mobility and stretching session
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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 Weights // Barbell // Dumbbell/Kettlebells // Squat Rack
Recommended
Pulling Straps
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Sample Week
Week 1 of 5-week program
Sunday
Stage 1 Build Foundations

A

Exercise Bike

1 x 5:00 @ 3000

B1

T-Spine Reach

3 x 20

B2

Side Plank On Hand

3 x 0:20

B3

Toe Touch Squat w/ OH Reach

3 x 6

B4

World's Greatest Stretch

3 x 20

B5

Inchworm

3 x 6

C1

Back Squat

4 x 8 @ 50 %

C2

Box Jump

4 x 8

D

Overhead Squat

4 x 8 @ 33.07 kg

E

Chin-Up

5 x 5

Circuit

F

Optional 8 minutes of olympic lifting technique e.g. empty bar +2.5/10kg technique in sets of 5 with 30 second rest E.g. Dip Snatch x1, Hang Snatch x1, Low Hang Snatch x1, Snatch x2 E.g. Dip Clean x1, Hang Clean x1, Low Hang Clean x1, Clean x2

G1

Bent Over Row

3 x 8 @ 7

G2

3-way Shoulder Shocker

3 x 6

Monday
Stage 1 Build Foundations

A

Weightlifting Mobility Warm Up

1 x 5:00

B1

Scapula Push Up

3 x 16

B2

One-arm Forward Back KB Lunge

3 x 16

B3

DB Windmill

3 x 16

C

Clean Deadlift

4 x 5 @ 6, 7, 7, 7

D

Muscle Clean and Push Press

4 x 6 @ 5, 6, 7, 7

E

Shoulder Press

3 x 6 @ 7

F1

Seated Box Jump

3 x 6

F2

Rotator Cuff Circuit

3 x 6

F3

Plank with Band Pull

3 x 20

G

Baseball Stretch

1 x 0:30

Wednesday
Stage 1 Build Foundations

A

Dan John Mobility

1 x 5:00

B1

Mountain Climber

3 x 20

B2

Wall Climb

4 x 3

B3

Cossack Squats

4 x 8

C

Hang Muscle Snatch

4 x 5

D

Power Clean + Front Squat 1

3 x 5 @ 7

E

Snatch Deadlift

3 x 5 @ 7

F1

Inverted Retraction & Row

2 x 8

F2

Marching Glute Bridge

2 x 12

F3

Bird Dog With Band

2 x 10

G

Twist Stretch

3 x 0:30

Friday
Stage 1 Build Foundations

A1

Overhead & Front Rack Mobility

1 x 10:00

A2

Side Plank Clam Shell With Hold

3 x 8

B1

Single Leg RDL

3 x 12

B2

Suitcase Deadlift

3 x 12

C

Hang Power Snatch

5 x 5

D

Back Squat

4 x 6 @ 60 %

E1

Push Press

3 x 6 @ 7

E2

Box Jump

3 x 6

F

4-Way Dead Bug

3 x 10

G

Pigeon Stretch

1 x 0:30

Saturday
Stretching

A

Stretching Session - Glutes, Quads and Back

1 x 1

B

Front Split Stretch

1 x 1:30

C

Calf Stretch With Trunk Twist

1 x 1:30

D

Wide Leg QL Stretch

1 x 1:30

E

Couch Stretch (Hip Flexors)

1 x 1:30

F

Middle Trapezius Stretch

1 x 1:00

G

Banana Lat Stretch

1 x 1:00

H

Internal & External Rotator Cuff Stretch

1 x 1:00

I

Upper Trapezius Stretch

1 x 1:00

J

Wrist Stretches

1 x 1:30

Coach
More from London Strength
coach-avatar Kristian McPhee

Elite Coach

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build the road to a personal best

Get a program that avoids injury and maximises the gains!

Get Weightlifting Battle Armour - Lockdown Rebuild 2021
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FAQs
Who is this program for?
Anyone wanting to build their body up progressively and slowly in order to tackle the Olympic lifts!
What do I need to know before I start?
Have a good idea of your personal bests (we recommend taking off 10-15% if you have not been training)
Can I do this program around my other training/sports?
Yes you can do at least 2-3 sessions per week and still make great progress around your other sports
The Proof
verified-athlete-avatar Tiago Dinis

S and C Coach and Founding Member

Verified Athlete

""I've made more progress in 3 weeks than the last three months with the help of the lifting coaches and programming!""

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