Rise Athletics USA

Weightlifting
Coach
Mark Roberts

This 12 week program gradually exposes you to all the different Weightlifting movements, positions and accessory work that you need to excel at Weightlifting. 

The 12 weeks is split up into 3, 4-week blocks of training that each focuses on lifting from a specific position (Mid, Low and Floor). By the end of the 12th week you will be able to go for a heavy technical attempt from the floor. 

There are lots of variations and accessory to complete so that you can create a strong foundation for future development in the sport. 

Accessory work that couldn't be completed during the session should be moved to a 4th or 5th session to complete all work.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$60
Get Rise Weightlifting - Intro to Weightlifting Program
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Learn How to Lift Properly
Follow a program that has laid the foundation for hundreds of Weightlifters. This program is tried and tested at our facility in Winter Garden, FL. It has been written and designed to give you the best possible introduction into the sport of Weightlifting. Covering all positions and exercises you need to know!
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Get Strong!
Most beginner cycles focus solely on technique work and skips the strength work! Our program separates your skill work (technique) from your strength work so you can work on them both effectively. We don't believe you should stop building strength while focusing on technique.
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Stay Safe!
All our programs place safety as the highest priority! Using evidence based research to guide our exercise and programming choices along with years of experience working with rehab clients, we know our programs are the safest around. Follow them correctly and there is minimal risk to your health!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Sample Week
Week 1 of 12-week program
Monday
2022-5-9

Conditioning

A

Warm Up - Weightlifting

Foam Roll (30s each area, move quickly) (5min max) Hip Flexors Glutes Adductors Hamstrings Chest Anterior Shoulder Posterior Shoulder/Lats Thoracic Spine Warm Up Circuit (10min max) 4-Way Band Warm Up Face Pulls - 10 Straight Arm Pull Down - 10 Pass Throughs - 10 Pull Aparts - 10 Birddogs - 5ea SL RDL - 10ea KB Split Squats - 10ea KB Kang Squats - 10 KB Kossack Squat - 10ea Seated Vertical Jump - 5

B

Overhead Squat

3 x 5

C

Mid Hang Snatch Pull

3 x 5

D

Mid-Hang Power Snatch

5 x 5

E

Clean Deadlift to High Hang

3 x 5

F

Front Squat

3 x 5

G1

Strict Press

3 x 6

G2

Horizontal Cable Row

3 x 8

H1

1-Arm DB Row

3 x 12

H2

BOSU Plank

3 x 0:30

H3

Band Assisted Jumps

3 x 10

Wednesday
2022-5-11

Conditioning

A

Warm Up - Weightlifting

Foam Roll (30s each area, move quickly) (5min max) Hip Flexors Glutes Adductors Hamstrings Chest Anterior Shoulder Posterior Shoulder/Lats Thoracic Spine Warm Up Circuit (10min max) 4-Way Band Warm Up Face Pulls - 10 Straight Arm Pull Down - 10 Pass Throughs - 10 Pull Aparts - 10 Birddogs - 5ea SL RDL - 10ea KB Split Squats - 10ea KB Kang Squats - 10 KB Kossack Squat - 10ea Seated Vertical Jump - 5

B

High Hang Muscle Clean

3 x 5

C

Mid Hang Clean Pull

3 x 5

D

Mid Hang Power Clean

5 x 5

E

Snatch Deadlift to High Hang

3 x 5

F

Back Squat

3 x 5

G1

BTN Push Press

3 x 5

G2

Cable Lat Pulldown

3 x 8

H1

DB Bench Press

3 x 12

H2

Pallof Press

3 x 30

H3

Banded Double Leg Hops

3 x 30

Saturday
2022-5-14

Conditioning

A

Warm Up - Weightlifting

Foam Roll (30s each area, move quickly) (5min max) Hip Flexors Glutes Adductors Hamstrings Chest Anterior Shoulder Posterior Shoulder/Lats Thoracic Spine Warm Up Circuit (10min max) 4-Way Band Warm Up Face Pulls - 10 Straight Arm Pull Down - 10 Pass Throughs - 10 Pull Aparts - 10 Birddogs - 5ea SL RDL - 10ea KB Split Squats - 10ea KB Kang Squats - 10 KB Kossack Squat - 10ea Seated Vertical Jump - 5

B

Press in Split

3 x 6

C1

Jerk Dip + Power jerk

3 x 5

C2

Split Position Footwork Drill

3 x 6

D

Mid-Hang Power Snatch + OHS

4 x 4

E

Mid Hang Power Clean + Front Squat

4 x 4

F

Back Squat

3 x 5

G

Trap Bar Deadlift

3 x 5

H1

Kettlebell Farmers Carry

3 x 30

H2

Cable Reverse Flies

3 x 15

H3

Split Squat

3 x 12

Coach
More from Rise Athletics USA
coach-avatar Mark Roberts

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Don't Leave Your Progress to Chance!

You deserve a program that is designed intelligently, putting your safety and progress above all else.

Get Rise Weightlifting - Intro to Weightlifting Program
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The Proof
verified-athlete-avatar Victoria Jefferson

AO Series Champion, 5th place Nationals

Verified Athlete

"Coach Mark and the team have been instrumental in my Weightlifting journey. Mark rehabbed my shoulder after surgery before starting Weightlifting. In less than two years being coached by him I have become FL State Champion, AO Series Champion and 5th place Nationally."

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