Beginner Weightlifting Program: Training by Cara Slaughter in TrainHeroic

CH Fitness and Performance

Coach

Cara Slaughter

This program is an 8-week beginner's Weightlifting program designed to teach you how to snatch and clean and jerk! By the end of this program, you will be more competent and confident in the Olympic lifts!

Features
3 sessions per week
Must use App app to view and log training
Program Training

$29

Get Beginner Weightlifting Program

Exercise Demonstrations

Each workout will include video instruction on how to perform the exercises, so you never have to guess!

Purposeful Progressions

Each workout will have a progression designed to teach you the individual elements of the Olympic lifts, and progress them in a safe and efficient manner.

Instructional Videos

Learn how to brace the core, execute a hookgrip, find your proper stance and grip, and any other questions you've been too afraid to ask!

Features

Programming 3 days per week

Weekly movement progressions are designed to teach you the Olympic lifts safely and efficiently!

Exercise Video Guidance

Instructional videos to guide your technique development, and make your lifting more consistent!

Detailed, expert instruction

Instructional videos to help you learn the basics of weightlifting such as bracing, hookgrip, and stance!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Learn to lift from one of the best coaches in the country from the comfort of your own gym!

Sample Week

Week 1 of 8-week program

Sunday

Before You Get Started

How to Hook Grip

Finding Your Snatch Grip

How to Find Your Starting Stance

3 x 1

How to Find Your Receiving Stance

How to Brace

How to Miss Forward

How to Miss Behind

Monday

Mobility for Snatches

Foam Roll T Spine

Tempo Stair Stretch

Bell Up KB Press

Monday

Week 1 Day 2

Overhead Squats

3 x 10

Snatch Progression

Snatch from Power Position

3 x 5

Back Squat

3 x 5

Wednesday

Before You Get Started

How to Miss a Clean

Finding Your Clean Grip

Wednesday

Mobility for Cleans

Foam Roll Hips

Counter Balance Squat

Lat Activation for Pulls

Wednesday

Week 1 Day 4

Overhead Squats

3 x 10

Clean Progression

Clean from Power Position

3 x 5

Clean Grip Deadlifts

3 x 5

Friday

Week 1 Day 6

Overhead Squats

3 x 10

Snatch Progression

Snatch from Power Position

3 x 5

Clean Progression

Clean from Power Position

3 x 5

Overhead Press

3 x 5

Friday

Mobility for Jerks

Banded Dead Bugs

Serratus Glides

Single Leg RDL

Coach

More from CH Fitness and Performance

Cara Slaughter

Learn from the experts!

CH Fitness and Performance has been developing champions from the ground up since 2012! If you want to learn from the best, this program is for you!

Get Beginner Weightlifting Program

FAQs

If I have never touched a barbell, will this program work for me?

Yes! This program was designed to work for PURE beginners AND those with minimal experience!

Do I need weightlifting shoes to perform this program?

No! However, they do help improve stability and mobility of the ankles, which is very important for the Olympic lifts. I would recommend using hard soled shoes if possible as opposed to cushioned running shoes! Ex. Vans or Converse

Can I follow this program and still do my CrossFit or lifting program?

Absolutely! If you are training the squat and pull outside of this program, you could just follow the technique and mobility protocols. However, the strength work is very beginner friendly and should be easy to recover from!

What if I don't have access to a barbell and weights?

Yes! A heavy component of this program is technique practice, which can be performed with a PVC or broomstick! You will only be missing out on the strength exercises, but that is ok!

Is there video review of my lifts?

No, however these workouts are structured and taught in a way that helps you leave no doubts! PS: If you post your lifts on IG or TikTok, I might be able to give you some pointers! @caraheadslaughter, @headslaughter

Can I follow this program if I have any injuries?

I recommend consulting with your doctor or medical professional before following any exercise program!

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