3 Day Beginner Weightlifting Cycle

Power and Grace Performance

Weightlifting

Coach

Spencer Arnold

This 16 week program is written specifically for someone starting their weightlifting journey. The exercise progression is designed in a way that allows new athletes to develop proper technique in each lift. Lifts start simple and gradually increase in complexity until athletes are confidently working through the full lifts. Each day is written using an RPE (rate of perceived exertion) scale so that no working maxes are required and the athlete can gradually increase in intensity according to their comfort level with the lifts. Movement demonstrations, daily goals, and thoughtfully designed accessories are included with each training session. If you’re looking to learn the Olympic lifts while building strength in squats and pulls, this program is for YOU.

How we use RPE? 1-warmup 2-low effort, ideal for taper/recovery 3-moderate effort, no risk of missing 4-challenging, low risk of missing 5-maximal effort

$125

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Learn the Olympic Lifts with Us

This program gives you a step by step progression to build confidence in the Olympic lifts all while making sure you're focusing on strength and accessory work that will keep you healthy. We believe the Olympic lifts are the best way for anyone to develop strength, speed, and power!

Features

Programming 3 days per week

Daily lifts, strength, and accessory work designed to help you develop strength and a technical understanding of the Olympic lifts.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Equipment

Required

Barbell // Plates

Recommended

Blocks

Sample Week

Week 1 of 16-week program

Sunday

Week 1 Day 1

Snatch Grip Strict Press + 3 OHS

4 x 5 @ _ , _ , _ , 3

Hip Snatch

3, 3, 3, 2, 2 @ _ , _ , _ , _ , 3

Snatch RDL

4 x 6 @ _ , _ , _ , 3

Back Squat:

4 x 8 @ _ , _ , _ , 3

Circuit

Accessories: 3 sets: Banded Single LegHamstring Curls x 15 each leg Single Leg Banded Glute Bridges Non Stop x 20 each leg Banded Good Mornings x 15 Single Leg Banded TKE x 15 each

Tuesday

Week 1 Day 3

Strict Press

4 x 6 @ _ , _ , _ , 3

Power Jerk:

6 x 2 @ _ , _ , _ , _ , _ , 3

Jerk Slow Dip (3sec down) + Pause 3sec

3 x 2 @ _ , _ , 3

Front Squat:

4 x 6 @ _ , _ , _ , 3

Circuit

Accessories: 3 Sets: Barbell Bicep 21's empty bar Banded OH Tricep Extensions x 25 Tall Kneeling Banded Facepulls x 25 Band Pullaparts Supinated Grip x 25

Thursday

Week 1 Day 5

Muscle Snatch from Hip

4 x 3 @ _ , _ , _ , 3

Mid Thigh Hang Snatch

5 x 2 @ _ , _ , _ , _ , 3

BTN Jerk Balance

4 x 3 @ _ , _ , _ , 3

Mid Thigh Hang Clean + Jerk

6 x 2 @ _ , _ , _ , _ , _ , 3

Clean RDL

4 x 6 @ _ , _ , _ , 3

Circuit

Accessories: 3 Sets: Bird Dogs x 10 each side Plank x 45 sec Hollow Body Anti-Flexion Band Hold x 20 sec

Coach

More from Power and Grace Performance

Spencer Arnold

Spencer founded Power and Grace in 2014 as a way to help athletes achieve their personal goals and pursue greatness in all they do. Over the years, Spencer has enjoyed watching athletes grow and see dreams come to fruition. He has seen success as the primary coach for many national and international medal holders. Spencer was able to coach 3 Olympians at the Tokyo 2020 Games.

Join the Team!

Ready to learn the Olympic lifts? We'd love to be part of your weightlifting journey!

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FAQs

Who is this program for?

Athletes wanting to learn the olympic lifts while building a base of strength

Does it matter what skill level I am?

This program is designed for anyone who is interested in starting work with the olympic lifts, or returning after a long break and needed to relearn the technique. If you're already familiar with the lifts check out our other programs!

What metrics are we tracking?

This program was written with specific weekly volume goals, however intensity is entirely guided by the RPE scale! See the program description for information on how we use RPE.