Team London Strength

London Strength

Olympic Lifting, Weightlifting, Strength & Conditioning

Coaches

Kristian McPhee and Omar Keshta

Team London Strength is for those who want to train and master Olympic Weightlifting - no matter what your level or background, our well-rounded programs have been expertly crafted to contain the correct mix of exercises to get stronger, more flexibile, better technique and bigger totals!

With four sessions a week and an easy to follow periodised program, you will be able to improve your weightlifting with the help of multiple British champion coaches. The programs are often scheduled around national competition dates - so if you are planning on battling it out at the London and South-East Championships or just want to have a cyclical peak and reset then you can jump right in!

Find yourself in London? Then team this program up with our classes based at the world-class Gymbox facility - free trial class for all of our TrainHeroic members.

$20 / mo

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Progressive, Periodised & Goal-Driven

Improve your strength, flexibility, technique and TOTAL!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Four full sessions a week tackling all the aspects of weightlifting including warm up/primer, main exercises, strength work and accessory finisher!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Leaderboard and Community Challenge

A vibrant community that will keep you pushing to unlock your best

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

Squat Rack // Olympic Barbell & Weights

Recommended

Blocks // Pulling Straps // Jerk Blocks

Sample Week

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

Sunday

Stage 2 Build The Movements

T-Spine Reach

3 x 20

Side Plank On Hand

3 x 0:20

Toe Touch Squat w/ OH Reach

3 x 6

World's Greatest Stretch

3 x 20

Inchworm

3 x 6

Hang Muscle Snatch

4 x 5

Hang Power Snatch Below Knee

5, 5, 4, 3 @ 65, 65, 70, 70 %

Snatch Deadlift

4 x 5 @ 7, 7, 8, 8

Pull-Up

3 x 6

Bent Over Row

3 x 6 @ 7

Walking Lunges

3 x 12 @ 6, 7, 8

Monday

Stage 2 Build The Movements

Weightlifting Mobility Warm Up

1 x 5:00

PT- Back: Scapular clock

2 x 5

DB Reverse Lunge (Front Foot Elevated)

3 x 16

1/2 Turkish Get Up

3 x 12

Clean Pull + Hang Power Clean + Jerk

3 x 3 @ 60 %

Clean Pull

3 x 5 @ 80 %

Back Squat

3 x 8 @ 50 %

Depth Drop

3 x 8

Leg Lowering

3 x 6

Prone Scorpion

3 x 10

Baseball Stretch

1 x 0:30

Wednesday

Stage 2 Build The Movements

Dan John Mobility

1 x 5:00

Bear Crawl Push Up

2 x 10

1-Arm KB Cossack Thruster

2 x 10

Jerk Dip

3 x 5 @ 80, 90, 100 %

Push Press

3 x 5 @ 50, 60, 70 %

Shoulder Press

3 x 5 @ 7, 8, 9

Barbell RDL

3 x 6 @ 80 %

Prone DB Tricep Extension

3 x 6

Single Leg Hamstring Bridge

3 x 0:20

Bird Dog With Band

3 x 10

Twist Stretch

1 x 0:30

Friday

Stage 2 Build The Movements

Overhead & Front Rack Mobility

1 x 10:00

Side Plank Clam Shell With Hold

3 x 8

Bulgarian Split Squat

3 x 16

Snatch Pull + Hang Snatch

3 x 1.3 @ 60, 65, 70 %

Clean Pull + Hang Power Clean + Jerk

3 x 2 @ 60, 65, 70 %

Back Squat

4 x 6 @ 65 %

Pull-up Series

3 x 9

Dead Bug

3 x 12

DB Wrist Curl

6, 6, MAX

Pigeon Stretch

1 x 0:30

Saturday

Stretching

Stretching Session - Shoulders Hips and Back

1 x 47:00

Front Split Stretch

1 x 1:30

Calf Stretch With Trunk Twist

1 x 1:30

Wide Leg QL Stretch

1 x 1:30

Couch Stretch (Hip Flexors)

1 x 1:30

Middle Trapezius Stretch

1 x 1:00

Banana Lat Stretch

1 x 1:00

Internal & External Rotator Cuff Stretch

1 x 1:00

Upper Trapezius Stretch

1 x 1:00

Wrist Stretches

1 x 1:30

Coaches

More from London Strength

Kristian McPhee

The chieftain of London Strength and national champions Brunel Weightlifting. As well as winning multiple national titles, Kristian has coached hundreds of athletes to reach their best, including multiple GB international athletes and British record holders. Kristian has coached athletes from 6 years old up to 75 years old - with his knowledge and expertise you are in good hands!

Omar Keshta

After breaking world records in Powerlifting, Omar has turned his hand at dominating Olympic Weightlifting. With multiple records and national titles in the bag, he has been spreading his wisdom in weightlifting to all ages and abilities, often leading the way as head weightlifting coach in multiple CrossFit boxes as well as working with the high level lifters at Brunel Weightlifting.

We've got you and your gains

Working with so many British lifters, we understand how to get the most out of you - join our team and become the best!

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FAQs

Who is this program for?

For all ability levels looking to master Olympic Weightlifting, improve their power and strength.

What is the scheduling?

Four main sessions per week working between 8-12 week programs building into heavier lifts and PBs!

Who is the written by?

The program is written by elite coach Kristian McPhee, who has coached multiple GB lifters, record holders and also won the British Seniors himself!

Can this work around my other training (CrossFit, Rugby, Athletics)

Yes! Simply pick and choose your weakness sessions (e.g. the snatch focused session) and try to hit at least 2-3 sessions if four is too much around your other sport!

Can I ask technique questions ?

Yes feel free to ask coach any questions and we will get back to you!

Can I get video feedback?

One-off video feedback yes of course! If you would like a more bespoke feedback service (e.g. videos every session) or 1to1 programming then get in touch with us contact@londonstrength.com

How can I join your classes in London?

All Team London Strength members get a discount on membership and a free trial class (minus Gymbox £10 entry)

The Proof

Eva Sirova

One of our members!

Verified Athlete

"If you're thinking about starting your Olympic Weightlifting journey, find head coach Kristian. If you are an intermediate, advanced lifter- go to Kristian. If you are an elite lifter go to Kristian"

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!"

Ellie Burt

Qualified for English Championships

Verified Athlete

"Outstanding coach who is extremely knowledgeable and always happy to go the extra mile to help! Always gives really helpful technique feedback alongside his effective programming. Would highly recommend to anyone of any level!"

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Team London Strength