Beginner Level One Olympic Weightlifting Program
Cherokee Barbell Strength and Nutrition
Weightlifting, Olympic LiftingLearn 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.
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
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
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
A
Power Snatch
For Completion
B
Snatch - CBSN
For Completion
C
Power Clean From Floor - CBSN
For Completion
D
Full Clean
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
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.
Rachel MT Romano
Coach / OwnerCoach Rachel is a Crossfit, Yoga, and Olympic Lifting coach. She has a heart for people and their success on and off the platform. Rachel started her functional fitness and Crossfit coaching career in 2013, coaching middle school, high school, elementary, and children with developmental/emotional challenges.
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
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."
YOUTH NATIONALS TEAM
20223 Youth Nationals
Verified Athlete"Youth Nationals Team"
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."
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."