Olympic Weightlifting Program- 3 Day: Training by Apex Coaches in TrainHeroic

Apex Athletes

Weightlifting
Coach
Apex Coaches

A 3 day per week, 8 week training program that will help to improve technique and boost your confidence in the Olympic lifts! This program uses the basic building blocks of weightlifting to create a simple yet effective program, that can be completed in your own time!

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Why Sign Up?
Ideal for beginners, or for those with limited spare time on their hands, this program will allow you to improve your weightlifting technique, whilst also seeing a huge improvement in overall strength! You will also see a huge gain in confidence to hit those heavier weights and move outside of your comfort zone. All of this for less than $1 a session!!
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Struggling to Hit Heavier Weights?
This program helps to address your areas of weakness and allows you to build on them. By combining strength work alongside Olympic Weightlifting technique, it will enable you to break through the barriers!!
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Why Should I Lift Weights?
Weightlifting has been proven to provide many health benefits which can have huge positive impacts on your life! Some benefits include: an increase in bone density; a boost in metabolism; improved sleep and better posture. Not forgetting an all-important general positive mindset!!
Features
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Programming 3 days per week
3 Weightlifting Sessions a week, complete with technique, strength and accessory work.l
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Never feel lost at the gym again!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Use this app to record and track all your weights in live time!
Equipment
Recommended
A barbell and a set of plates is required. Access to dumbbells // kettlebells and a squat rack is also recommended!
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Sample Week
Week 1 of 8-week program
Monday
Jerks and Core

A

Jerk Drills

1 x 30

B

Jerk Balance

4 x 3 @ 40, 40, 50, 50 %

C

Push Press + 2 Power Jerk

4 x 1 @ 60, 60, 70, 70 %

D

Back Squat

3 x 5 @ 60, 65, 70 %

E1

Hanging Knee Raise

3 x 8

E2

Russian Twist

3 x 10

Wednesday
Snatch and Shoulders/Arms

A

Snatch Drills

1 x 35

B

Snatch Balance

4 x 2 @ 60, 65, 67, 70 %

C

Hang Snatch

4 x 2 @ 60, 65, 67, 70 %

D

CG Deadpull

3 x 4 @ 100, 102, 105 %

E

CG Halt Pull

3 x 3 @ 90, 95, 100 %

F1

Barbell Row

3 x 6 @ 8

F2

Band Assisted Pull Up

3 x 4

Friday
C&J and Posterior ChainĀ 

A

Clean and Jerk Drills

1 x 30

B

Power Clean + Jerk

4 x 2 @ 60, 65, 67, 70 %

C

Strict Press

3 x 4 @ 7

D

Front Squat

3 x 5 @ 65, 67, 70 %

E1

Barbell RDL

3 x 6 @ 8

E2

Good Morning (BB)

3 x 8 @ 7

FAQs
Who is this training for?
This program can be used by both beginners new to the sport, or by those who are looking to improve their technique!
Olympic Weightlifting Program- 3 Day