5 Day Beginner Weightlifting Cycle
Power and Grace Performance
WeightliftingThis 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
A
Snatch Grip Strict Press + 3 OHS
4 x 5 @ _ , _ , _ , 3
B
Hip Snatch
5 x 2 @ _ , _ , _ , _ , 3
C
Snatch Pull to Knee
3 x 5 @ _ , _ , 3
D
Back Squat:
5 x 8 @ _ , _ , _ , _ , 3
Circuit
E
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
A
Muscle Clean from Mid Thigh
4 x 3 @ _ , _ , _ , 3
B
Mid Thigh Hang Clean
6 x 2 @ _ , _ , _ , _ , _ , 3
C
Clean RDL
3 x 6 @ _ , _ , 3
Circuit
D
Accessories: 3 Sets: Farmer Carry x 100ft @ 35%+ of best snatch each hand Hanging Leg Raise to L x 15 GHD Medball Twists x 15 each side
A
Strict Press
4 x 6 @ _ , _ , _ , 3
B
Power Jerk:
6 x 2 @ _ , _ , _ , _ , _ , 3
C
Jerk Slow Dip (3sec down) + Pause 3sec
3 x 2 @ _ , _ , 3
D
Front Squat:
5 x 6 @ _ , _ , _ , _ , 3
Circuit
E
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
A
Muscle Snatch from Hip
4 x 3 @ _ , _ , _ , 3
B
Mid Thigh Blocks: Snatch
5 x 2 @ _ , _ , _ , _ , 3
C
BTN Jerk Balance
4 x 3 @ _ , _ , _ , 3
D
Boxes Above Knee: Clean + Jerk
5 x 2 @ _ , _ , _ , _ , 3
E
Clean Pull to Knee
3 x 5 @ _ , _ , 3
Circuit
F
Accessories: 3 Sets: Bird Dogs x 10 each side Plank x 45 sec Hollow Body Anti-Flexion Band Hold x 20 sec
A
Snatch Grip Push Press + 1 Pause OHS
4 x 5 @ _ , _ , _ , 3
B
Hip Power Snatch + 1 OHS
4 x 3 @ _ , _ , _ , 3
C
Snatch RDL
3 x 6 @ _ , _ , 3
D
Back Squat: 8 second tempo on descent
4 x 1 @ _ , _ , _ , 3
Circuit
E
Accessories: 3 Sets: Back Rack Split Squats x 50% of FS max x 8 each leg Banded Clam Shells x 10 each side Lat Pulldowns x 20 Tall-Kneeling Landmine Press x 10 each arm
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.
Ready to learn the Olympic lifts? We'd love to be part of your weightlifting journey!
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