6 Week Weightlifting Program: Training by Richie Patterson in TrainHeroic

6 Week Weightlifting Program

Richie Patterson Weightlifting

Weightlifting, Olympic Lifting
Coach
Richie Patterson

6 week weightlifting program from Coach Richie Patterson

Designed for the athlete looking for a well structured and proven training block to take them (the athlete) towards testing or competition. This program is tried and tested with my Olympic athletes and has proven itself time and time again with +ve outcomes.

The program is aligned with the 6 week Russian Squat program (3 weeks foundation + 3 week intensity), with a testing week on week 6, and can be worked into an 8 week peak for competition.

The program has a number of technical videos - with focus and execution elements giving more insight into Richies coaching philosophy.

The outcome of the 6 week weightlifting program is to push an athlete to their potential and challenge themselves in a classical weightlifting program.

Note: Payment is in USD

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Leg strength
6 weeks of a structured Russian Squat program, will get you the results
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Confidence: Snatch and Clean & Jerk
Structured programming of the classics, to build confidence under your maximum attempts and get you competition ready!
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Guided technical videos
Holding your hand along the way, you get access to 100's of videos in Richies movement library + technical "how to" videos - giving you the technical edge.
Features
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Programming 6 days per week
Daily Olympic Weightlifting sessions that are accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Richie will push you harder, keep you accountable and guide you through a well-prepared and structured program, all through an app.
Equipment
Required
Barbell 15/20kg // Weight plates (5-25kg discs) // Incremental plates (0.5-2.5kg)
Recommended
Program can be adjusted to equipment available
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Session 1

Conditioning

A

(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 6 Walking lunges General mobility 5 minutes

B

Clean from waist (high hang) (RPW)

4 x 2 @ 30, 30, 40, 40 %

C

Clean from hang x2 (below knee) to Jerk x1 (RPW)

4 x 3 @ 60 %

D

Clean Pull (Slow) (RPW)

6 x 3 @ 80 %

E

Back Squat (RPW)

6 x 2 @ 70 %

Conditioning

F

(RPW) Core Circuit - Plank/Leg lowers/Hollows

Core circuit - 3 rounds of: Leg lowers - 12 reps Hollow rocks - 20 reps See videos for movement examples

G

Self directed mobility (RPW)

1 x 15:00

Monday
Week 1 Session 2

Conditioning

A

(RPW) Clean & Jerk specific warm up

Clean & Jerk specific warm-up 2 rounds: 10 wrist, elbow, shoulder rotations 3 rounds of 1 length skipping (Schoolyard) with arm swings - approx 10-15 meters 1 length of side step 2 rounds: (Mid spine mobility) 10 thread the needle Angry cat / Happy cat

B

Push Press with with 2 sec paused dip (RPW)

5 x 3 @ 60 %

C

Split jerk grid lines (RPW) technical

1 x 5:00

D

Jerk in split (RPW)

3 x 3 @ 20 %

E

Jerk from rack (RPW)

5 x 2 @ 60 %

F

Jerk Drives (Dips) (RPW)

5 x 3 @ 80 %

Tuesday
Week1 Session 3

Conditioning

A

General warm up 2 (RPW)

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

B

Muscle Snatch (from waist) (RPW)

5 x 3

C

Snatch from waist (high hang) (RPW)

3 x 3 @ 40 %

D

Snatch from hang (Mid shin) (RPW)

5 x 2 @ 50 %

E

Snatch slow pull (RPW)

4 x 3 @ 80 %

F

Back Squat (RPW)

6 x 3 @ 70 %

Circuit

G

3 rounds 10 crunches 10 plate rotations 10 leg lowers

H

Self directed mobility (RPW)

1 x 10:00

Wednesday
Week 1 Session 4 (Optional training)

A

Muscle Snatch technical video (RPW)

1 x 7:00

B

Self directed warm up

1 x 15:00

C

3 Position Muscle Snatch (RPW)

5 x 3

D

Helicopters (RPW)

4 x 12

Thursday
Week 1 Session 5

Conditioning

A

Warm up circuit (shuffle) RPW

3 rounds of: Slow shuffle left 10 + right 10 (Watch video) Counterbalance stretch (20 seonds) + Individual warm-up + mobility 5 minutes

B

Snatch from blocks (Below Knee) (RPW)

5 x 2 @ 60 %

C

Snatch High Pull (RPW)

3 x 5 @ 70 %

D

Power Clean x2 to Jerk x1 (RPW)

3 x 2 @ 70 %

E

Back Squat (RPW)

6 x 2 @ 70 %

F

Friday
Week 1 Session 6 (Optional training)

A

Drop snatch (heaving) (RPW)

4 x 2 @ 50 %

B

Overhead Squat (RPW)

3 x 3 @ 60 %

C

Thoracic Extension on Foam Roller

1 x 10:00

Coach
coach-avatar Richie Patterson

Coach to the 2020 Tokyo Olympics, 2014 Nanjing & 2018 Buenos Aires Youth Olympic Games, 2014 Glasgow & 2018 Gold Coast Commonwealth Games. 3 x Olympian (08 Beijing, 12 London, 16 Rio), 4 x Commonwealth Games athlete, 2014 Commonwealth Games Gold Medalist. Having coached multiple international medalists, record holders and champions. Bachelors degree in coaching and 24 years in the sport

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The Proof
verified-athlete-avatar Kanah Andrews-Nahu

Olympic Athlete

Verified Athlete

""This program is challenging, but the right kind of challenging""

6 Week Weightlifting Program