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On-Ramp Weightlifting

Brian DeGennaro

Weightlifting, Olympic Lifting
Coach
Brian DeGennaro

This program acts as an introduction and GPP phase to a successive longterm plan and works well with the following General Strength and Performance blocks offered. This is a 4 day, 8 week on-ramp weightlifting plan that will increase your proficiency and skill in Olympic weightlifting. Training is centered around specific workout goals that culminate in increased technical proficiency and stability. Workouts are focused and efficient, able to be completed within 60-90 minutes. This is the perfect plan for the weightlifter on a time crunch.

There is a lot of tempo work provided in order to improve coordination and stability in the snatch, clean, pulls, and squats.

Features
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Programming 4 days per week
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Exercise Video Guidance
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Delivered through TrainHeroic
Equipment
Required
Barbell // Bumper Plates // Squat Rack
Recommended
Metronome App
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Clean + Floating Clean

B

Clean Pull + Floating Clean Pull

C

Behind Neck Strict Press

Monday
Week 1 Day 2

A

Front Squat + Jerk

B

Front Squat

C

Pendlay Row

Tuesday
Week 1 Day 3

A

Snatch + Floating Snatch

B

Snatch Pull + Floating Snatch Pull

C

Behind Neck Strict Press

Wednesday
Week 1 Day 4

A

Muscle Snatch + Overhead Squat

B

Back Squat

C

Pendlay Row

Coach
coach-avatar Brian DeGennaro

Brian (BS Ex. Sci, CSCS, USAWL2) is a nationally competitive weightlifter who has been in the sport since 2008, medaling on the national stage twice (2014/2019). Prior to weightlifting, he competed in high school track & field as a sprinter and jumper, and trained in gymnastics simultaneously.

FAQs
Who is this program for?
Beginner level weightlifters with a grasp of the basics looking to improve consistency all around.
How long do workouts take?
These workouts can be completed in 75-90 minutes.
Does this program use percentages?
Yes, but as a reference point where to begin training. It is not necessary to adhere exactly to the percentages but whatever weights you do choose, should "feel" the same as the prescribed intensity.
On-Ramp Weightlifting