Kratos Weightlifting Beginner Program

Kratos Weightlifting

Weightlifting, Olympic Lifting
Coach
Danny Takacs

The Kratos Weightlifting Beginner Program is made for those who have recently learned the basics of the snatch and clean and jerk and are ready to move into a full training cycle.

It'll help you refine your technique as you build strength in the lifts. It ends with a simulated competition week for you test new maxes and hit PRs!

Get started on your path to platform gold!

benefit-image-0
Build Confidence in the Lifts
This program is designed to help beginners work on their snatch and clean and jerk technique while building strength to hit new PRs. After 12 weeks, take your new maxes into the intermediate program to continue progress!
benefit-image-1
Train Anywhere
Get coached from anywhere in the world. The TrainHeroic app allows us to deliver the programming and feedback you need to make consistent progress.
Features
feature-icon
Access to Your Coach
Your coach will hold you accountable and provide the feedback you need to grow.
feature-icon
Programming 4 days per week
4 days of training designed for the beginner weightlifter.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Detailed, Expert Instruction
Many years of coaching experience went into the design of this program.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell // Bumper Plates // Dumbbells // Squat Rack
Recommended
Jerk Blocks // Back Extension or GHD // Reverse Hyperextension
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Kratos Warm-Up 1

1 x 10

A2

Snatch Grip Sots Press

2 x 8

B

Hang Snatch (High Hang)

3 x 3

C

Snatch Pull

3 x 4

D

Romanian Deadlift

3 x 8

E

Chest-Supported DB Row

3 x 12

F

Pull-Up

3 x 10

Monday
Week 1 Day 2

A

Kratos Warm-Up 1

1 x 10

B

Jerk

3 x 2

C

Back Squat

3 x 5

D

Push Press

3 x 5

E

DB Bench Press

3 x 12

F1

DB Lateral Raise

3 x 12

F2

Med Ball Reverse Crunch

3 x 10

Wednesday
Week 1 Day 4

A1

Kratos Warm-Up 1

1 x 10

A2

Clean Grip Sots Press

2 x 8

B

Hang Clean (High Hang)

3 x 3

C

Clean Pull

3 x 4

D

Back Extension

3 x 12

E

Kratos Pullover

3 x 12

F1

Dumbbell Row

3 x 10

F2

Hanging Leg Raise

3 x 15

Friday
Week 1 Day 6

A1

Kratos Warm-Up 1

1 x 10

A2

Snatch Grip Sots Press

2 x 8

B

Snatch

6 x 1

C

Clean & Jerk

6 x 1

D

Front Squat

3 x 5

E

DB Military Press

3 x 12

F

Weighted Push Ups

3 x 12

Coach
coach-avatar Danny Takacs

Danny has been a strength coach since 2009 and has helped hundreds of athletes reach their fitness and performance goals. Danny is also a competitive weightlifter and powerlifter.

closer-image-1
closer-image-2
Get Started in Weightlifting Today!

Join the Kratos Weightlifting team and strive for gold!

Get Kratos Weightlifting Beginner Program
closer-image-3
The Proof
verified-athlete-avatar Danny

Coach

Verified Athlete

"Your coach has been on the podium before. This program will help you get there, too!"

Kratos Weightlifting Beginner Program