Beginner Level One Olympic Weightlifting Program

Cherokee Barbell Strength and Nutrition

Weightlifting, Olympic Lifting
Coach
Ayse Sukola

Learn Olympic Lifts in 13 Weeks

Welcome to the 13-Week Beginner Weightlifting Program, meticulously crafted by Coach Ayse Sukola. In just 13 weeks, even if you've never touched a barbell before, you'll gain the skills and confidence to perform the classic Olympic lifts: the snatch, clean, and jerk.

Olympic weightlifting enhances strength, explosive power, and fast-twitch muscles, benefiting athletes in various sports and daily life.

Our program equips you with comprehensive resources, including detailed instructions, tutorials, and video demonstrations for each lift. Whether you're learning the hook grip, finding your power position, or establishing the ideal start point for your body, we provide the tools for flawless execution.

Structured drills and exercises in the program enable you to systematically develop the skills needed to become a proficient beginner weightlifter. With Coaches at CBSN;s expert guidance, you'll progress steadily and safely.

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Why Olympic Weightlifting?
Olympic weightlifting offers a versatile skill set that extends beyond the weightlifting platform. It enhances strength, explosive power, and fast-twitch muscles, benefiting not only weightlifters but also athletes in gymnastics, soccer, football, track & field, and everyday life.
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Your Journey to Success
Our program equips you with comprehensive resources, including detailed instructions, tutorials, and video demonstrations for each lift. Whether you're learning the hook grip, finding your power position, or establishing the ideal start point for your body, we provide the tools for flawless execution.
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Progressive Learning
Structured drills and exercises in the program enable you to systematically develop the skills needed to become a proficient beginner weightlifter. With Coach Ayse Sukola's expert guidance, you'll progress steadily and safely
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Expert Coaching
Join us today for this transformative 13-week adventure, where you'll master the art of Olympic weightlifting and build a solid foundation of strength and skill. Embrace the world of weightlifting under the expert tutelage of Coach Ayse Sukola.
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This Program is or Everyone
Our 13-Week Beginner Weightlifting Program is designed for anyone—whether you're new to weightlifting or looking to refine your skills. Regardless of your background, this program provides a structured path to master the snatch, clean, and jerk. No matter where you begin, we're here to support your journey.
Features
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Programming 3 days per week
13 Weeks, you can learn how to perform the classic lifts (snatch, clean, and jerk) with this easy-to-follow program.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Get access to your training through our app, track your progress, and keep all things training in one place!
Equipment
Required
Barbell ( 15lbs, 33lbs, or 45 lbs) , Bumper Plates, Change Plate
Recommended
Dumbells, Kettlebells, Bench , Plyo Boxes
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Sample Week
Week 1 of 13-week program
Sunday
MOVEMENT ASSESSMENT DAY 

A

Overhead Squat w/ PVC

B

Air Squat

C

Front Squat

D

How To Find Your Snatch Grip

E

Snatch Grip Deadlift

F

Strict Press

Monday
Week 1 Day 2 Learning Snatch Fundamentals

A

Dynamic Warm Up

For Completion

B

Over Head Squat

3 x 5

C

How To HookGrip

For Completion

D

How to Find Power Position for Snatch

For Completion

E

How To Miss/Bail Snatch Forward

For Completion

F

How To Miss/Bail Snatch Behind?

For Completion

G

Snatch Foot Drill

3 x 3

H

Single Leg Lateral Step Up

3 x 8

Tuesday
Week 1 Day 3 Clean

A

Calf Stretch

1 x 0:30

B

Dynamic Warm Up

For Completion

C

How to Find your Clean Grip

D

How to bail The Clean?

For Completion

E

How to Find Your Power Position Clean

For Completion

F

Snatch Foot Drill

3 x 5

G

Front Squat

3 x 8

Wednesday
Week 1 Day 4

A

Power Snatch

For Completion

B

Snatch - CBSN

For Completion

C

Power Clean From Floor - CBSN

For Completion

D

Full Clean

Thursday
Week 1 Day  5 Jerk 

A

Dynamic Warm Up

For Completion

B

How To Find Your Jerk Grip

For Completion

C

How To Miss Split Jerk Behind

For Completion

D

How To Miss Split Jerk Front

For Completion

E

Strict Press - Cherokee Barbell

4 x 5

F

Back Squat

3 x 6

Friday
Rest Day
Saturday
Rest Day
Coach
coach-avatar Ayse Sukola

Head Coach/ Owner at Cherokee Barbell Strength & Nutrition. Sukola is a veteran coach who has dedicated nearly a decade to coaching athletes at all levels. In addition to teaching beginners the skills they need to advance, she has also coached youth and senior athletes to USAW National Championships and the American Open Series Finals.

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Don't wait to exceed your limits!

Unlock your potential and transform your life with our 13-Week Beginner Weightlifting Program. Join us today to embark on a journey of strength and skill, guided by expert coaching and a supportive community.

Get Beginner Level One Olympic Weightlifting Program
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FAQs
Who is this program for?
This program is designed for beginners who may have no prior experience with Olympic-style weightlifting.Whether you've never touched a barbell in your life or you're new to this dynamic sport, our 13-Week Beginner Weightlifting Program provides the perfect entry point to learn Olympic Weightlifting
What if I don’t have the equipment f
or accessories?
If you lack KB/DB access, get creative with bands, change plates, or similar movements. Remember, doing something is better than nothing. Swap out exercises if needed
What if I miss lifts?
If you encounter a missed lift, prioritize the learning process over the numbers on the bar. Reduce the weight to a level you are confident you can successfully lift. Our aim is to build positive training habits, and we avoid consistently training misses.
Are we going to test our PR'S?
Yes. At the end of 13 week. So stay patient and put on quality lifting and focus on learning.
Does this program include percentages?
This program doesn't rely on percentages since it's designed for beginners who may not have established maxes yet. Instead, we focus on skill development & gradual progression, allowing you to adjust weights based on your comfort and confidence with each movement.
The Proof
verified-athlete-avatar Ben Collins

USAW National Championship

Verified Athlete

"It has been a fantastic experience & Ayse has been an amazing coach. From my USAW L1 to remote coaching for almost 2 years. She brought me all the way from my first local meet not standing on the podium to one year later coming in the top 10 at the USA weightlifting national championship."

verified-athlete-avatar YOUTH NATIONALS TEAM

20223 Youth Nationals

Verified Athlete

"Youth Nationals Team"

verified-athlete-avatar Austin Hrossowyc

Remote Athlete

Verified Athlete

"Being a part of the Cherokee Barbell has been great. I have received top notch coaching from coach Ayse. Thanks to her feedback & programming, definitely seen improvement in technique. It has allowed me to be much more consistent with my lifts. Having an online community for support is a big plus."

verified-athlete-avatar Nick Pantazides

Masters Athlete

Verified Athlete

"I’ve worked with Ayse for years and there is no better coaching! She is dedicated to her athletes and goes above and beyond to ensure their success."

Beginner Level One Olympic Weightlifting Program