New

Learn Weightlifting Basics

Happy Gains

Weightlifting
Coach
Coach Gus

Technical weightlifting is not heavy lifting. You don't need to commit a whole day, or 60 - 90 minutes to simply learning the Snatch, Clean, & Jerk. The best way to learn these lifts, or to hone your existing skill, is to add 20 - 30 minutes of high quality practice prior to your current gym sessions. You probably won't add muscle or strength by doing this program; it is designed for you to learn technical efficiency to the point where you can lift heavy enough weights to both add muscle and get stronger, ideally without form that destroys your joints in the process.

Built for anyone partaking in Olympic Weightlifting; from absolute beginners to Crossfit Athletes who know their weightlifting is letting them down.

This 2 - 3 day/week program is written by Coach Gus, education backed with experience coaching multiple National level athletes from Day 1.

Includes demo videos and explanations of the exercises.

benefit-image-0
Building Mastery From Foundations
Weightlifting is a skill based from refining ability over many repetitions. Would you choose for most of those to be quality, productive repetitions, or unguided and random. Structure and progression is one of the best ways to introduce and build positive habits for many reps to come.
benefit-image-1
Progress From Week to Week
Each week builds upon the next, providing next and enjoyable challenges to try. Learning the Snatch, Clean, & Jerk can perhaps be considered like stairs on a staircase. You don't simply jump up for the second floor, but rather you take it one step at a time. By the end of the 8 Weeks, you'll be a lot further up that staircase than you thought possible.
Features
feature-icon
Access to your coaches
Your program comes with the opportunity for video technical analysis, as well as daily communication streams.
feature-icon
Programming 3 days per week
Short but sharp 20 - 30 minute sessions perfect to be added to your current gym sessions.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Delivered through TrainHeroic
Get your workouts in the industry-leading app with demo videos, automatic weight calculations, tracking and more.
Equipment
Required
Barbell & Bumper Plates
Recommended
Squat Rack
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Snatch Push Press

6 x 8

A2

Plate Overhead Squat

6 x 8

B

Tall Muscle Clean

5 x 12

C

Pause Power Jerk

5 x 5

Tuesday
Week 1 Day 3

A

Banded Snatch High Pull

6 x 8

B

Tall Power Clean

6 x 5

C

Press in Split Jerk

6 x 8

Thursday
Week 1 Day 5

Conditioning

A

Plyometric Warm Up

Being a Weightlifter means you need to be athletic. This third day will include various athletic warm ups to ensure you're capable of moving explosively. To start: ~5 Minutes on Erg of Choice After: All distances are ~5 - 10m 1. Banded Lateral Walk (band not necessary if unavailable) 2. Heel to Toe Walk 3. Lateral Pogos 4. Single Leg Lateral Pogos 5. Lateral Jumps 6. Crossover Lateral Bounds 7. Backwards Butt Kicks 8. Back Pedal with Butt Kicks 9. Half Kneeling Start to Acceleration *Note that if you don't have access to turf or an area to complete this, let your Coach know.

B

Snatch Strict Press

5 x 8

C

Tall Muscle Clean

5 x 10

D

Split Jerk

5 x 8

Coach
coach-avatar Coach Gus

BExerSpSc, ASCA Level 1, AWF Level 1

closer-image-1
closer-image-2
It's time to find out what You are Capable of.

Begin your University Qualified & National Athlete Back Program

Get Learn Weightlifting Basics
closer-image-3
Learn Weightlifting Basics