fbpx
Free 3-Week Training Program

Olympic Weightlifting

HITW Online Team Training Programs
Program Overview

- 3-Week Weightlifting Program -

- Technique and Warm Up Primers -

- 6 Training Sessions Per Week -

- Classic Lifts and Power Variations -

- 3-4 Weekly Squat Workouts -

- Bodybuilding Accessory Exercises -

- Core and Trunk Training -

SPECIALTY PROGRAMS

Leg Strength

If your leg strength is holding back your ability to snatch and clean & jerk more weight, this program is for you.

summer shred

Your secret weapon metabolic conditioning guide to shedding body fat and preserving muscle just in time for summer.

Peaking Program

Download your free three week peaking program including details on how to set competition attempts, warm ups and more.

TRAINING PROGRAMS

SAMPLE WORKOUT

If you're curious about what we do in our S&C classes, download a free sample of one of our workouts and try it out yourself.

building strength

If you have questions about setting goals and building your strength, this is a great resource to help you get where you want to go.

WARM UP ROUTINES

wrists / ankles

Stiff hips? Try out this warm up to get your hips mobile and ready for your workout.

SHOULDERS

Stiff hips? Try out this warm up to get your hips mobile and ready for your workout.

HIPS / LOW BACK

Stiff hips? Try out this warm up to get your hips mobile and ready for your workout.

MOBILITY

FRONT RACK MOBILITY

The front rack position is uncomfortable for most of us. Try out this mobility routine to warm up for your next clean and jerk workout and check out the results.

HIP STRETCHES

This routine will be 15 minutes well spent. Try it out a few times a week and see what a difference it makes in your training.

NUTRITION TIPS

MEAL PLANNING

Maybe we've mastered it, but we once struggled. Here's what we've learned along the way.

grocery list

When you want to get in the groove of healthy eating, the starting line can be intimidating. Here's a sample shopping list to get you started.

GO TO MEALS

Running out of ideas for macro friendly meals. Click below to download some of our favorites.

OLYMPIC WEIGHTLIFTING

Advanced Competition

Frequency Squatting

Content Request Form

0
); ga('send', 'pageview');