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13-Week Advanced Technique Refinement

Venus Weightlifting Club

Weightlifting, Olympic Lifting
Coach
Gaby

Refine Technique to the Next Level

Are you an experienced Olympic weightlifter who’s hit a plateau? Feel like you've optimized your strength but still can't break through to the next level? If so, you've come to the right place. Welcome to our 13-week Advanced Training Program, meticulously crafted for those of you who've mastered the basics and are hungry for more. Designed by me, head coach of Venus Weightlifting and the creator of Body Alignment Training (BAT), this program aims to shatter those plateaus and elevate your Olympic weightlifting skills.

$159
Get 13-Week Advanced Technique Refinement
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Refine Your Technique
Refine Your Technique And Take It To The Next Level Through each week's coaching videos and training cycle, you will not only refine your technique, but also reach new PRs after 3 months of training. You will also learn a approach that can help you see continual improvement by knowing how to incorporate different types of training movements into your training sessions.
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Know How and Know Why
The whole 13-week Program deconstructs the lifts into its several fundamental elements, which allows you to reflect and improve on your own lifting even when you are an experienced lifter. In the end, you are not just getting programs & demos, you will also get the most important parts, the why & how in coaching videos to have a deeper understanding of this sports.
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Detailed Weekly Coaching Videos
We do not only explain how to perform the movements, but also have weekly training themes. These set a purpose to each of your training and will help you continue to incorporate the skills you learn into your own training sessions.
Features
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Programming 3 days per week
Receive 3-4 days of extensive programming each week - from initial warm-ups, to skill drills, to core lift programming and accessories!
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Education + Tutorial/Movement Videos
Every lift demonstration is provided by Venus Weightlifting. No guess work on what to do in any lift.
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Feedback from Venus Weightlifting Coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plate // Blocks // Rack
Recommended
Dumbbell // Kettlebell // Elastic Band
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Sample Week
Week 1 of 13-week program
Sunday
Squat & Viriations

A1

Warmup - Foam Roller

A2

Core Activation - Bodyweight

A3

Warmup - General Barbell

For Completion

B

Front Squat

5, 4, 4, 3, 3, 3, 3 @ 50, 60, 60, 70, 70, 70, 70 %

C

Snatch Balance

4, 4, 3, 3, 3, 3 @ 60, 60, 70, 70, 70, 70 %

D

Clean

5 x 3 @ 60, 70, 70, 80, 80 %

E

Back Squat

3, 3, 2, 2, 2, 2 @ 70, 70, 80, 80, 80, 80 %

F1

KB Jump

4 x 4

F2

Plank

4 x 60

G

Cool Down - band

For Completion

Tuesday
Press & Jerk

A1

Warmup - PVC

A2

Core Activation - Kettlebell

A3

Warmup - General Barbell

For Completion

B

Overhead Squat

4, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %

C

Push Jerk

4, 4, 3, 3, 3, 2, 2 @ 60, 60, 70, 70, 70, 80, 80 %

D

Push Press

4 x 5 @ 70 %

E1

Shoulder Press

3 x 20

E2

Strict Elbow Pull

3 x 20

F

Cool Down - band

For Completion

Thursday
Deadlift

A1

Warmup - Foam Roller

A2

Core Activation - Bodyweight

A3

Warmup - General Barbell

For Completion

B

Snatch Pull

5 x 4 @ 60, 60, 70, 70, 70 %

C

Snatch Deadlift

4, 4, 3, 3, 3 @ 60, 60, 70, 70, 70 %

D

Deficit Clean Deadlift

3, 3, 2, 2, 2, 2 @ 70, 70, 80, 80, 90, 90 %

E

Cool Down - band

For Completion

Coach
More from Venus Weightlifting Club
coach-avatar Gaby

- One of the most renowned Olympic Weightlifting coaches in China - Creator of the Venus Weightlifting System

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Reach Your New PRs

All training practices, exercises, techniques, and programming are designed and written by Coach Gaby that can help you continue to improve step by step.

Get 13-Week Advanced Technique Refinement
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FAQs
Can I add additional training outside of this course at the same time?
You could add active recover day, but we strongly recommend not adding tough trainings. The program is 3 sessions per week, however, those three days are very intensive both physically and mentally as you will be performing new lifts and techniques. You will need the days in between for recovery.
What's the difference between this and "Learn Chinese Weightlifting"?
If you are new to weightlifting, the 13-week Learn Chinese Weightlifting is the best option for you. If you know how to perform the basic movements like Snatch Pull, and have trained weightlifting for some time, then this "Advanced Technique Refinement" can definitely help you reach your new PRs.
Can I get the PDF of the training program?
You can print your training program by following the instructions through the link (https://support.trainheroic.com/hc/en-us/articles/18171024327565-How-do-I-print-my-session-)
I'm a Crossfitter, is this one suitable for me?
If you haven't trained weightlifting specifically apart from during WOD, then I will more recommend "13-week Learn Chinese Weightlifting" than this one.

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