NORCE

performance

-programming- 

presents

'lift like omed' 

 NEW WEIGHTLIFTING

PROGRAMS 

NOW AVAILABLE 

LIFT LIKE oMED  

leg strength

This is a weightlifting program, biased towards building leg strength. The program is right for you if your leg strength is the limiting factor in your weightlifting game. That you can power clean/snatch more than you can squat clean/snatch, is one indication that you need more strength and power in the legs.

 

The main focus is squatting mechanics, while there will be ample opportunity to transfer your increasing leg strength to the two main lifts throughout the course of the program. 

 

You should be able to finish all sessions in 80 minutes.

 

If you are in doubt whether this program is right for you, don’t hesitate to get in contact with us for an assessment.

LIFT LIKE oMED  

power & speed

This is a weightlifting program, biased towards building power and speed. The program is right for you if you struggle to transfer speed into the barbell or are slow to get under the barbell. There are various reasons for these shortcomings – poor plyometric ability, lagging coordination skills and basic technical aptitude being three of the top causes – all of which will be central throughout this program’s 12 weeks.

 

Prepare for lots of jumping, both vertically and horizontally, and for lots of power-version-work in the clean & jerk and snatch context. The strength work will also revolve around facilitating your ability to generate power, meaning your ability to apply your strength quickly.

 

You should be able to finish all sessions in less than 100 minutes.

 

If you are in doubt whether this program is right for you, don’t hesitate to get in contact with us for an assessment.

 

Train hard! - Omed Alam & the Norce Team

LIFT LIKE oMED  

mobility & agility

This is a weightlifting program, biased towards improving your mobility and thereby your general agility. This program is right for you if you struggle to get into the correct positions of the Olympic lifts and their auxiliaries. Consequences of poor mobility are limiting to your ability to perform the Olympic lifts in many ways, but 2 very common examples are: Not being able to get into a deep bottom position without tipping backwards, & inability to get your head through the “window” when receiving the barbell in the jerk.

 

During this program, you will be working consistently, deliberately and methodically to improve your mobility and agility in the context of the Olympic lifts. Another critical component to agility is coordination, which is an important secondary focus in this program and applied through the use of e.g. slowmotion- and paused work.

 

This is not a yoga program, but a mobility biased weightlifting program, ensuring the transferability to the discipline you are trying to improve. This being said, we recommend you do ROMWODs before or after every session and that you spend time hanging from a pull-up bar after every session for 3 x10-30 seconds.

 

You should be able to finish all sessions in less than 100 minutes.

 

If you are in doubt whether this program is right for you, don’t hesitate to get in contact with us for an assessment.

 

Train hard! - Omed Alam & the Norce Team