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.
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
A
Banded Snatch High Pull
6 x 8
B
Tall Power Clean
6 x 5
C
Press in Split Jerk
6 x 8
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
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