Olympic Weightlifting - Technical Mastery

S.A.R. Performance

General Fitness, Weightlifting, Speed, Power Sports , Strength & Conditioning, Olympic Lifting
Coach
Saquib Awsaf Rahman

Want to learn Olympic Weightlifting without unnecessarily expensive programming? Look no further! Let me coach you through an 8-week training cycle, with additional customization towards your body mechanics and needs on demand, as well as real-time reviews and feedback via direct messaging at no extra cost.

$150
Get Olympic Weightlifting - Technical Mastery
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Build All-round Strength, Power & Speed
A blend of specific and general training that will carry over to any and all sport and fitness goals
Features
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Access to your coach
Coach that will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
5-days a week programming with additional mobility protocols available on demand
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
I will provide feedback on every single recording sent
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell
Recommended
Weightlifting Shoes // Gym machines/ dumbells/ kettlebells (substitutions available)
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Snatch & Squat

A1

Sled Push

2 x 10

A2

Backward Sled Drag

2 x 10

A3

Full Range Calf Raises

2 x 10 @ 9

A4

Tibialis Raise

1 x 20

A5

Tibialis Stretch

1 x 1:00

A6

Double Hand Trap-3 Raise + Thoracic Extension

1 x 5

A7

Full ROM DB Pullovers

1 x 5

A8

Kang Squat

1 x 5

A9

Sots Press

1 x 3

B

Snatch Balance

4 x 2

C

High Hang High Pull to Power Snatch

3 x 3

D

Front Squat

E

Push Press

3 x 3 @ 7

F

Full Nordic Hamstring Curls

3 x 5

G

Jefferson Curls

1 x 10

H

Basic Overall Stretches

Monday
Clean & Pull

A1

Kang Squat

1 x 10

A2

Box Jump

1 x 5

A3

Front Squat

1 x 10

B

High Clean bar contact + Hang Power Clean

3 x 5

C

Clean Pulls

2 x 3 @ 7

D

Romanian Deadlift

2 x 5 @ 8

E

Back Extension

2 x 5 @ 8.5

F

Seated Goodmornings

2 x 5

G

High Hang Muscle Snatch

3 x 10 @ 8

H

Lying Cross-Body Glute Stretch

2 x 6

Tuesday
Speed

A1

Light Jog

1 x 0:30

A2

High Knees In Place

1 x 0:30

A3

Butt Kicks

1 x 0:30

A4

A-Skip

1 x 0:30

B

Shuttle Sprint

8 x 10

C1

Walking Lunges

1 x 100

C2

Walk

1 x 100

C3

Basic Overall Stretches

Wednesday
Lower Body Joint Conditioning & Mobility

A1

Sled Push

2 x 10

A2

Backward Sled Drag

2 x 10

B1

Sled Push

3 x 20 @ 150 %

B2

Back Extension With Rotation

3 x 10

B3

Jefferson Curls

3 x 10 @ 10 %

B4

Hanging Leg Raises

3 x 10

B5

Couch Stretch (Hip Flexors)

3 x 1:00

Thursday
Jerk

A1

Joint Circles

A2

Shoulder Dislocates

1 x 10

A3

Dead Hang

1 x 2:00

A4

Trap 3 Raise

1 x 5

A5

DB Pullovers

1 x 5

A6

ATG Split Squat

1 x 5

A7

Wrist Stretches

B

Split Jerk Footwork

3 x 5

C

Push Jerk

3 x 3

D

Push Press

E

Z-Press

3 x 5 @ 5

F

ATG Split Squat

3 x 5 @ 7, 8, 8

G1

Pull-Up

1 x 5

G2

Bar Dips

1 x 5

G3

Alternating Tucks & V-Ups

1 x 10

H

Basic Overall Stretches

Coach
More from S.A.R. Performance
coach-avatar Saquib Awsaf Rahman

Level 4 S&C and Level 2 British Weightlifting Coach; MSc Student in S&C

FAQs
Who is this training for?
Anybody. The programming has been set with a beginner in mind, but only a beginning in WL. Ideally you have some general experience with fundamental movements such as Squats, Deadlifts, Pressing, Pulling, etc. but it is customizable if not.
Can an Intermediate/Advanced gym-goer use this?
Of course! The programming includes a few strength tests in the first 2 weeks. Subsequent main exercises are based on %'s of those tests, with general ones being based on RPE. So, as the weights are not fixed in absolute amounts, anybody can use the program.

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