Elevate Weightlifting 3-Day System

Diop Coaching

Weightlifting, Olympic Lifting

Coach

Luca "Mouss" Diop

Designed for dedicated Olympic weightlifters looking to break plateaus and refine technique, Elevate Weightlifting 3-Day System is the ideal program for those who want to push their Snatch, Clean & Jerk, and total to the next level. With 90-110 minute sessions, this plan follows a structured periodization model used by competitive teams: GPP, PCC, CC, Taper, and Transition cycles.

Each workout includes:

✔ A primary Olympic lift (Snatch or Clean & Jerk)

✔ A technical auxiliary movement to refine mechanics

✔ Strength-building exercises (squats, pulls)

✔ Accessory work for stability, power, and injury prevention

This program is tailored for intermediate weightlifters seeking structured progressions, smarter training, and real performance gains. It bridges the gap between foundation work and advanced competition programming. If you're serious about progress but can only commit to three days per week, this is the optimal balance between volume and recovery.

Key Benefits:

1 - Stronger Snatch & Clean & Jerk

Maximize efficiency, improve bar path, and build power with targeted technical drills.

2 - Competition-Tested Programming

Follow a cycle-based structure used by club team athletes to maximize peak performance.

3 - Optimized Strength & Stability

Squats, pulls, and accessory work reinforce mechanics and prevent injuries.

4 - Strategic Recovery & Adaptation

Training load is structured to avoid burnout and maximize long-term progress.

5 - Perfect for Intermediate Lifters

Designed for those beyond beginner level but not yet in full-time competitive training.

$24 / mo

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Technical Breakdown Movements

Drills to enhance your skills & performances.

Periodized Training Model

Structured macrocycles, mesocycles, and microcycles optimize progression by balancing intensity, volume, and recovery, ensuring steady gains, peak performance, and injury prevention.

Strength & Power Development

Squats, pulls, and strategic overload phases

Accessory & Prehab Work

Reduce injury risk and reinforce weakness

Competition-Ready Progression

Ensures gradual and structured improvements with periodization phases to maximize performances in meets

Features

Regular Access to your coaches

Luca will hold you accountable and provide the feedback you need as much as possibe

Programming 3 days per week

Daily olympic movement, technical drills, Strength and accessory training that’s accessible and challenging for athletes.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Join a Committed Team

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in one app.

Equipment

Required

Barbell // Plates // Squat/Jerk Racks // Blocks // Dumbbells or Kettlebells // GHD // Pull Up Bar

Recommended

Knee Sleeves // Straps // Recovery Tools (foam roller, massage gun)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2025-02-10

90/90 w/ OHS PVC

3 x 10

Banded Sot Press

3 x 12

Toes Elevated Goblet Squats KB

3 x 8

Power Clean + Push Press

5 x 3 @ 65, 70, 70, 70, 70 %

Hang Snatch

4 x 3 @ 70, 75, 75, 75 %

Back Squat

4 x 5 @ 80 %

Mix Grip Pull

4, 4, 3, 3 @ 90, 90, 100, 100 %

Conditioning

3 Rounds Core

3 rounds at your pace: 30 Sit Ups 20 Crunch 10/10 KB Russian Twist 20 Toe Touch 30/30 Barbell Side Bend

Conditioning

Banded Cool Down

Cool Down: Banded Arm Line/ Shoulder Stretch Banded Chest Stretch Banded Lat Stretch Banded Kneeling Lat Stretch Banded Spinal Stretch 3 Way Banded Hamstring Stretch Banded Quads Stretch Banded Ankle Stretch

Tuesday

2025-02-12

Mcgill hip airplane

3 x 10

Banded Ankle Dorsiflexion Mobilization

3 x 1:00

Close Grip Overhead Squat

3 x 10

Slow Pull Snatch

4 x 3 @ 65, 70, 70, 70 %

Front Squat + Split Jerk

4 x 4 @ 50, 55, 55, 55 %

Clean Pull

4 x 4 @ 90 %

Front Squat

8 x 2 @ 70, 70, 70, 70, 75, 75, 75, 75 %

RDL

5 x 10 @ 80 %

Band Prone Hamstring Curl

5 x 15

Conditioning

Banded Cool Down

Thursday

2025-02-14

Single Arm Downward Dog Plank Reach

3 x 10

Quadruped Hip Cars

3 x 10

Pike Pushup

3 x 5

Block Clean

5 x 3 @ 65 %

Snatch Balance + OHS

4 x 6 @ 70 %

Deficit Snatch Pull

4 x 4 @ 90 %

Strict Press

4 x 6 @ 70 %

GHD Hip Extension

4 x 12

Gorilla Row

3 x 16

Band Pull-Apart

3 x 15

Recovery

Banded Cool Down

Coach

More from Diop Coaching

Luca "Mouss" Diop

Luca is a seasoned strength and conditioning coach with over 5 years of experience. Specializing in Olympic weightlifting, he has helped athletes around the world achieve their maximum potential by refining their technique, building strength, and transforming their mindset. His unique approach is backed by decades of expertise and a deep understanding of what it takes to succeed in weightlifting.

Elevate Your Performance – One Lift at a Time

Weightlifting is a game of precision and power. If you’re ready to refine your technique, increase your totals, and train smarter, Elevate Weightlifting 3-Day System is your path forward. Designed for who wants serious progress while balancing time efficie

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FAQs

Who is this program for?

Intermediate/Advanced Olympic weightlifters looking for structured, efficient, competition-tested programming.

Can I do this program if I’m a beginner?

We recommend starting with our 12-Week Foundations Vol 1 & 2 before moving into this team training program.

Will I get stronger on only three days per week?

Absolutely. The structure is designed to maximize stimulus while allowing proper recovery.

What if I miss a session?

Stick to the schedule as closely as possible, but if needed, adjust without sacrificing key lifts.

Do I need a competition in mind to do this?

Not necessarily, but the program aligns with a structured competition cycle to optimize performance.

The Proof

Estelle A.

U17 -49 Athlete

Verified Athlete

"I trained for over a year with Luca Fasulo, following the 3-day program after initially doing Foundations V1, and it truly paid off. I gained 10-15 kg on each lift, qualified for the French Championships, and finished 2nd. This program made me a competitive weightlifter. I highly recommend Luca!"

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Elevate Weightlifting 3-Day System