3 Week Beginner Program

Richie Patterson Weightlifting

Olympic Lifting, Weightlifting

Coach

Richie Patterson

Please note: Payment in $USD

3 Week Beginner Program from Coach Richie Patterson

Designed as the first step in Olympic Weightlifting training Low to moderate percentage % loading allows the athlete to focus on movement patterns and balanced positions.

The program is designed around the top-down philosophy, A number of the movements are performed from the hang over these 3 weeks. The 3 weeks also incorporates a foundation pull and squat element with some testing on week 3.

The outcome of the 3 Week beginner program is to feel more connected and competent with the Olympic lifts, develop understanding of session structures and learn a little more about the movements via video and instruction.

$24

Get 3 Week Beginner Program

"How to videos"

Instructional videos to help understand and progress on the technical elements of the Olympic lifts. Understand the "how and why" behind Olympic Weightlifting

Movement library

High quality visual demonstration videos allow you to understand the movement and connect to the terminology of Olympic Weightlifting

Features

Programming 3 days per week

Olympic, strength and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating a lifeless PDF is so last year. Your coach will keep you accountable, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell 15/20kg // Squat Rack // Incremental plates

Recommended

Olympic Plates 5/10/15/20/25 or as required

Sample Week

Week 1 of 3-week program

Sunday

Week 1 Session 1

Overhead position technical video (RPW)

1 x 7:35

Conditioning

(RPW) General warm up

Warm up: 3 rounds of Wrist, elbow and shoulder rotations (10 sec each) 1 length (approx 10 m) Toe Taps, Butt kicks, High Knees 2 rounds of 5 push up 5 sit up 5 jumping squats General mobility 5 minutes

3 Position Muscle Snatch (RPW)

3 x 3 @ 20 %

Power Snatch (From Hang Below Knee) (RPW)

3 x 2 @ 60 %

Snatch High Pull (RPW)

5 x 5 @ 60 %

Setting up squat rack (RPW) technical

1 x 5:00

Back Squat (RPW)

5 x 5 @ 60 %

Lower Limb mobility: Plate (RPW)

1 x 5:00

Self directed mobility (RPW)

1 x 10:00

Tuesday

Week 1 Session 2

Muscle Clean (with commentary) RPW technical

1 x 7:10

Conditioning

General warm up 2 (RPW)

2 minutes cardio (rower, bike, skipping) Then 3 rounds of 10 air squats 5 push up 5 sit up 2 lengths (10 m) of Duck Walk Bear Crawl 5 minute general mobility and broomstick work.

3 Position Muscle Clean (RPW)

3 x 3 @ 30 %

Power clean - Technical video (RPW)

1 x 5:00

Power Clean from hang (Above and Below Knee) (RPW)

4 x 2 @ 60 %

Clean Pull (Slow) (RPW)

5 x 3 @ 85 %

Back Squat (RPW)

5 x 3 @ 65 %

Helicopters (RPW)

3 x 12

Dumbell Fly (RPW)

3 x 12

Lower Limb Mobility: Barbell (RPW)

1 x 5:00

Thursday

Week 1 Session 3

Muscle Snatch technical video (RPW)

1 x 3:00

Conditioning

Warm up routine 1 (RPW)

3 rounds of 30 seconds cardio (Bike/rower/ski erg/skipping rope) 10 seconds high knees 5 Squat jumps 2 rounds of 7 upright rows 5 close grip muscle snatch (Can be done with 1-3kg plates) General mobility 5 minutes

Snatch from hang (Mid shin) (RPW)

5 x 2 @ 60 %

Clean and Jerk (RPW)

4 x 2 @ 65 %

Back Squat (RPW)

5 x 5 @ 65 %

Lower Limb Mobility: Barbell (RPW)

1 x 5:00

Self directed mobility (RPW)

1 x 10:00

Coach

More from Richie Patterson Weightlifting

Richie Patterson

3 x Olympian , 4 x Commonwealth Games rep and Gold medalist Richie Patterson. I will help guide you through the basics of learning the lifts - coupled with "How to" videos giving you the best start to learning and then progressing in the Olympic Lifts.