Roar Lifting - Basic Olympic Lifting Program

Roar Lifting

Olympic Lifting
Coach
Rory Scott

This Basic Olympic lifting program is suited for lifters at any level and is based on what helped me fall in love with the sport and represent Australia on some of the world's biggest stages.

It will help you begin your weightlifting journey, get you started again after some time away, or give you the structure you need to actually improve. No matter where you are with your lifting, at the end of this 8 week program, you will be ready to test your 1 rep max Olympic lifts and back squat!

$49
Get Roar Lifting - Basic Olympic Lifting Program
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Suited for any lifter
This basic program is targeted at improving your Olympic lifts and general strength. It is focussed on getting the basics right, to set the foundation for meaningful improvements.
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Proven methodology
This program is based on what got me to where I am today. It helped me fall in love with the sport and reach international podiums. In this program, you'll be lifting like me.
Features
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Programming 3 days per week
Get true progress through frequent training. Build strength and technique by doing the Olympic lifts multiple times a week.
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Delivered through TrainHeroic
The app will do it all for you. Never forget what your 1rm's are. No more PDFs or spreadsheets to worry about.
Equipment
Required
Barbell // Bumper Plates // Squat racks
Recommended
Pull up bar // Dumbbells // Back extension
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Sample Week
Week 1 of 8-week program
Sunday
Basic - Week 1 Day 1

A

Snatch High Pull

3 x 2 @ 70 %

B

Snatch

3 x 3 @ 70 %

C

Clean (2) & Jerk (1)

3 x 3 @ 70 %

D

Snatch Pull

3 x 4 @ 7

E

Back Squat

3 x 6 @ 70 %

F

Hanging Leg Raise

2 x 8 @ 6

G

Back Extension

2 x 8 @ 6

Tuesday
Basic - Week 1 Day 2

A

Power Snatch

2 x 3 @ 6

B

Clean & Jerk

3 x 2 @ 60 %

C

Clean Pull

3 x 4 @ 7

D

Front Squat

3 x 6 @ 70 %

E

Strict Press

2 x 6 @ 6

F

DB Side Bend

2 x 10 @ 6

Thursday
Basic - Week 1 Day 3

A

Power Clean

3 x 3 @ 6

B

Snatch Balance

3 x 2 @ 6

C

RDL

2 x 8 @ 6

D

Bulgarian Split Squat

2 x 10 @ 6

E

Bent Over Row

2 x 10 @ 6

Coach
More from Roar Lifting
coach-avatar Rory Scott

I'm and Australian Weightlifter and Coach who has had over 10+ years experience in elite sport. I've seen the ups and downs of Olympic Weightlifting and I want to help you love this sport as much as I do.

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Ready to love your lifting?

This is your chance to hit your lifting goals. Set the groundwork for meaningful progress by committing to this 8 week program.

Get Roar Lifting - Basic Olympic Lifting Program
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FAQs
What if I miss a day?
Don't worry, this program is 3 days a week so you will be able to make that session up over the course of the week.
I've only just started lifting, will I be able to do it?
Of course! With video guides on how to do each movement, you'll be able to do everything in this program. Plus, you can always reach out to me with questions at rory@roarlifting.com or @roryscottrory.
How long should the sessions take?
If you're having reasonable rest time between sets (2-4 minutes), these sessions should only take 60 - 90 minutes.
Roar Lifting - Basic Olympic Lifting Program
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