12 Week Weightlifting Programn

COMPLEX ATHLETE DEVELOPMENT

Weightlifting
Coach
Martin Otipka

!!This is our first program here!!

Want to finally improve your lifts?

The Complex Athlete Development Team created this program for people who like to push their limits, increase their maximum strength, improve their technique and set new records with Clean & jerk and Snatch.

So if you really want to improve your Snatch, Clean & Jerk, Pulling, Pushing and overall squat strength, give this 12 week program your full attention. The program is demanding, but the results are guaranteed

This 5-day/weekly Program is created by trainers with years of experience in the field of weightlifting

Let's get started today!

$25
Get 12 Week Weightlifting Programn
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Improve your Performance & Health
Our goal is, so that you can stick to this training for a long time. Expect to be part of a simple and effective program developed with accessible movements and equipment so there are no hurdles to getting started and sticking to the plan.
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Improve your PR on All Lifts
Expect to make great strides in your Olympic lifting, strength and accessory movements during this 12 week program
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Community to Push You
Training alone or in your garage can be isolating. You get access to a real community, all through the app, so you're not alone.
Features
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Programming 5 days per week
Oly lifting, strength, and accessory work to push you and your numbers to places they've never been.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
Even if you train alone, connect with us and the lifter community through message boards.
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Delivered through TrainHeroic
Access your training through our app, track your progress and have all your training stuff in one place
Equipment
Required
Barbell // Plates // Squat Rack // Dumbbells/Kettlebells
Recommended
GHD // Pull Up Bar
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Mid Hang Power Clean + Low Hang Power Clean + Jerk

60, 63, 65, 68, 70, 73, 75

B

Back Squat

8, 8, 8, 6, 6

C

Clean Pull

3 x 4

D

GHD Back Extension

4 x 8

Tuesday
Week 1 Day 3

A

Snatch High Pull + Snatch + Overhead Squat

60, 63, 65, 68, 70, 73, 75

B

Snatch Grip Lift Off

5, 5, 4, 4

C

Drop Snatch

5, 5, 4, 4

Wednesday
Week 1 Day 4

A

Squat Clean

6 x 2

B

Push Press

5, 4, 4, 3, 3

C

Low Hang Clean Pull

3 x 4

D

Strict Toes to Bar

4 x 10

Friday
Week 1 Day 6

A

Power Snatch + Mid Hang Power Snatch

60, 63, 65, 68, 70, 73, 75

B

Front Squat

8, 8, 8, 6, 6

C

Snatch High Pull

4 x 5

Saturday
Week 1 Day 7

A

Power Clean + Mid Hang Power Clean + Jerk

60, 65, 68, 70

B

Good Morning

8, 8, 8, 6, 6

C

Dumbbell Strict Press

10, 10, 8, 8

D1

Muscle Snatch

3 x 6

D2

Pull-Up

3 x 10

Coach
More from COMPLEX ATHLETE DEVELOPMENT
coach-avatar Martin Otipka

Martin owns Complex Athlete Development and coaches athletes from various sports

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Train like an Olympian

It is earned, not given. Only you can do the work to get the profits. Determine to increase your PR and improve your technique.

Get 12 Week Weightlifting Programn
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12 Week Weightlifting Programn
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