Complete Weightlifting Foundations: Training by Thomas D'Arcy-Smith in TrainHeroic

Complete Weightlifting Foundations

TDS Training

Olympic Lifting, Strength & Conditioning, CrossFit, Functional Training
Coach
Thomas D'Arcy-Smith

If you are a competitive, beginner or recreational weightlifter at the start of the season, get off to a good start with this program! Over 4 weeks, you will build the fundamental strength to be a successful weightlifter while also honing technique as you go. This program is all about earning your PBs further down the line by putting in the work now.

This "Complete Weightlifting" program not only aims to improve your ability as an Olympic weightlifter, but also aims to improve a variety of athletic skills through accessory exercises spanning from gymnastics to bodybuilding, you'll see more than just strength numbers go up!

*This program can be tailored to you, and you can work alongside a coach on a 1-to-1, for an additional fee. *

Please make any enquiries via email at tdstraining20@gmail.com

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Equipment
Required
Barbell // Bumper Plates // Squat Rack
Recommended
Pull Up Bar // Dumbbells
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Back Squat

4 x 10 @ 65 %

B

Snatch + Overhead Squat

5 x 2 @ 70 %

C

Clean & Jerk

4 x 2 @ 70 %

D

Overhead Press

5 x 5 @ 75 %

E1

Single Arm DB Row

3 x 10

E2

Pallof Press

3 x 10

Monday
Week 1 Day 2

A

Muscle Snatch

3 x 3 @ 50 %

B

Power Snatch

5 x 3 @ 75 %

C

Pendlay Row

4 x 8

D1

Bulgarian Split Squat

5 x 8

D2

Handstand hold

5 x 0:25

Tuesday
Week 1 Day 3

A

Front Squat

5 x 5 @ 75 %

B

Snatch Deadlift

4 x 5 @ 70 %

C

Push Press

3 x 6 @ 70 %

D1

Ring Rows

4 x 15

D2

Push-Up

4 x 15

E1

Alternating DB Bench Press

3 x 10

E2

Side Plank

3 x 0:45

Thursday
Week 1 Day 5

A

Back Squat

5 x 8 @ 65 %

B

Snatch + Hang Snatch

3 x 3 @ 65 %

C

Clean + Hang Clean + Jerk

4 x 2 @ 70 %

D1

Close Grip Bench Press

3 x 8 @ 65 %

D2

Barbell RDL

3 x 10 @ 55 %

E1

Cable Rotations

3 x 15

E2

Back Extension

3 x 10

Friday
Week 1 Day 6

A

Push Press

5 x 5 @ 75 %

B1

Pull-Up

4 x 8

B2

Chinese Style DB Row

4 x 8

C1

Close Grip Push-Up

4 x 15

C2

Prone Machine Hamstring Curl

4 x 15

D

Parallette L-Sit Hold

3 x 0:20

Coach
coach-avatar Thomas D'Arcy-Smith

Tom is a strength and conditioning specialist for strength and fitness sports with over 5 years experience working with Weightlifters, CrossFitters and Tactical fitness athletes.

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take steps towards pbs now

The first small steps are often the most important.

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Complete Weightlifting Foundations