GPS OLYMPIC WEIGHTLIFTING is one of our 3 current online training teams offered through the TrainHeroic platform. You’ll get everything you need delivered to your phone on a daily basis to help you improve your lifts and get you platform ready if you ever wanted to compete.
By partnering with TrainHeroic, we are able to offer our clients the best in class mobile training app out there. With everything right in the palm of your hand it is easy to track your numbers and your progress. Get exercise demonstration videos, movement instructions and have a direct line of communication to your coach, ME (Geoff Steinbacher) in the Feed.
The GPS OLYMPIC WEIGHTLIFTING team is centered around getting you better at the snatch and the clean & jerk. Whether you are new to the sport or have been working at it for a while this team is for you. As a member of the team, you’ll get 5 training sessions per week that are a part of a larger training block, typically 8-12 weeks in length.
What this isn’t is randomly programmed weightlifting workouts designed to just break you off and leave you in a puddle of sweat and despair. The goal of the GPS WL team is to get you to move better, improve technique, increase your strength and make you a better all-around weightlifter. The goal is constant improvement, whether it is weight on the bar, improving mobility or making your lifts look pretty. All of my programming is periodized out over 8-week to 12-week cycles or training blocks to prevent plateaus and allow for constant tweaking, improvements and monitoring. As well as give you variety to prevent boredom and stagnation.
My WL team has 5 days of training per week, but can be modified down to 3 days for those with time constraints; just ask me how. Every day will start the same with a daily focus on Injury Prevention and completing an extensive Dynamic Warm-Up so your body will be prepared for the rigors of the upcoming training session. Then we will move into the Technique Prep (TP) component. This piece is designed to prime your system for the upcoming main lift of the day. From there we move into the main focus of the day, whether it is snatches, cleans, jerks or some other complex/variation of those 3 lifts. Like I said, this is all periodized out, so you’ll see percentages, rep maxes, heavy days, light days and back-off weeks to allow the body to adapt and recover.
After the main lift of the day we will typically move into some pull variations, then hit some squats and get after some accessory movements to include a ton of back and core work. Monday/Wednesday/Saturday are typically the heavier days of the week with the main focus being on the snatch, clean & jerk, pulls and squats. Tuesday/Thursday commonly will have variations of the lifts such as powers, snatches with no jump and other complexes to help work on more technical components of the lifts but at a lighter load to dial in technique.
The goal… Make You A Better Weightlifter, and to have some FUN!
Learn more about our GPS OLYMPIC WEIGHTLIFTING Team and get started today.
Get top of the line programming and coaching for less than $1.00 a day!
One of the best things about the TrainHeroic app is you have direct access to me. Being just a click away you can upload a lift or two to the feed to get some feedback from me. Getting feedback is one of the, if not the most valuable part when it comes to joining our online weightlifting team.
Every training day will typically have some SUCCESSory work to finish out the day. Things like lunges, step-ups, pull-ups, and rows to name a few. The goal with the accessory work is to train you in a variety of movement planes to help shore up any left/right side weaknesses. Expect to see a plethora of core and back work too. I get asked, “Why do you put in so much core and back work?” The truth of the matter is, everything we do in weightlifting directly involves us reseting the load of a barbell, so if our core is weak or deconditioned the bar will crush us.
Expect to get strong. Expect to work hard. Expect to sweat. Expect improved technique. Expect to move better. Expect real progress. Expect PRs and Expect to have fun!
Need Help? Just ask…Seriously.
I hope this can help some of you out there. If you have questions let me know geoff@gpshumanperformance.com
Geoffrey Steinbacher is a former Strength & Conditioning Coach within the THOR3 (Tactical Human Optimization Rapid Rehabilitation & Reconditioning) Program at Ft. Bragg. He is a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association, as well as a Certified Athletic Trainer (ATC) from the National Athletic Trainers Association. He is also an Advanced Sports Performance Coach (USAW-L2) and Head Club Coach with USA-Weightlifting, and a Catalyst Athletics Certified Weightlifting Coach (CACWC-L1). Furthermore, Geoff has a BS in Athletic Training from SUNY Cortland and an MS in Exercise Science from Syracuse University.