On-Ramp Weightlifting
Brian DeGennaro
Weightlifting, Olympic LiftingThis 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.
A
Clean + Floating Clean
B
Clean Pull + Floating Clean Pull
C
Behind Neck Strict Press
A
Front Squat + Jerk
B
Front Squat
C
Pendlay Row
A
Snatch + Floating Snatch
B
Snatch Pull + Floating Snatch Pull
C
Behind Neck Strict Press
A
Muscle Snatch + Overhead Squat
B
Back Squat
C
Pendlay Row
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.
