Level 1: Training by Quinn Henoch in TrainHeroic

Level 1

ClinicalAthlete Weightlifting

Weightlifting, Olympic Lifting, Power Sports
Coach
Quinn Henoch

Are you an athlete, trainer, or healthcare professional who wants to learn about weightlifting? There is no better way than to DO WEIGHTLIFTING!

This is a complete weightlifting program that will help you:

  • Develop the skills of the snatch and clean & jerk
  • Strengthen the body positions necessary to support the lifts
  • Have fun and set PRs

Each training day (3x/week) will consist of:

  • Skill Work: main focus on either the snatch or clean & jerk
  • Pillar Building exercises designed to strengthen your legs, torso, and overhead position
  • Armor Building exercises designed to develop resiliency for specific body parts

This program is written by Head Coach Quinn Henoch, who is a competitive weightlifter and a Doctor of Physical Therapy.

Your training will be supervised by the ClinicalAthlete Weightlifting coaching staff, & you’ll also be training virtually alongside teammates for support & competition.

If you follow this program, you will become a bonefide weightlifter. We're pretty sure you'll be hooked because weightlifting is awesome.

Money-back guarantee - if you don't believe in the programming before the end of your first month, we'll refund your money.

benefit-image-0
Become a Weightlifter
Learn physical skills that will make you a strong, athletic, more resilient human!
benefit-image-1
Train With A Community
Be a part of an online community of lifters who have goals and aspirations just like you!
benefit-image-2
Learn From the Experts
ClinicalAthlete Coaches are professionals who understand BOTH high-level athletic performance and sports medicine & rehab. You will be training under some of the most knowledgeable individuals in the field.
Features
feature-icon
Access to your coaches
The ClinicalAthlete coaching staff is here to give you feedback, encouragement, and answer questions.
feature-icon
Programming 3 days per week
Complete with all of the warm-up, skill, and strength work necessary to develop your weightlifting prowess.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Committed Teammates
A supportive community that will keep you pushing to unlock your best.
feature-icon
Delivered through TrainHeroic
Get your workouts in the industry-leading app with demo videos, PR tracking, and more.
Equipment
Required
Barbell & plates // Squat rack // Dumbbells or kettlebells
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Prep

A

Squat, Hop, Press, Hinge

2-3 rounds (or as many as you need to feel ready) Goblet Squat - 8 reps Psuedo Hops - 10 reps Banded Overhead Press - 8 reps Snatch Grip Romanian Deadlift - 8 reps (with PVC, light training bar, or empty standard barbell)

B

Press in Snatch

3 x 2

C

Snatch Push Press + Overhead Squat

3 x 3

D

Back Squat

3 x 5

E

Seated Dumbbell Overhead Press

3 x 8

F

Prone DB Row

3 x 8

Tuesday
Week 1 Day 3

Prep

A

Squat, Hop, Press, Hinge

2-3 rounds (or as many as you need to feel ready) Goblet Squat - 8 reps Psuedo Hops - 10 reps Banded Overhead Press - 8 reps Snatch Grip Romanian Deadlift - 8 reps (empty bar)

B

Jerk Balance

3 x 3

C

Power Clean + Power Jerk

3 x 2

D

Front Squat

3 x 2

E

Staggered Stance Romanian Deadlift

3 x 6

F

Lat Pulldown

3 x 8

Thursday
Week 1 Day 5

Prep

A

Squat, Hop, Press, Hinge

2-3 rounds (or as many as you need) Goblet Squat - 8 reps Psuedo Hops - 10 reps Banded Overhead Press - 8 reps Snatch Grip Romanian Deadlift - 8 reps (empty bar)

B

Muscle Snatch + Overhead Squat

3 x 3

C

Snatch

3 x 2

D

Snatch Deadlift

3 x 5

E

Close Grip Push-Up

3 x 8

F

Heels Elevated Goblet Squat

3 x 8

Coach
coach-avatar Quinn Henoch

Quinn Henoch is a competitive weightlifter, Doctor of Physical Therapy, and author of a weightlifting book. His clinic is inside of a weightlifting gym and he has over 10 years of experience working directly with weightlifters from the beginner to international level, programming for performance & rehab. He teaches courses & presents internationally about the health & performance of weightlifters.

closer-image-1
closer-image-2
Time to Become a Weightlifter!

Start training with trusted coaches and an awesome Community

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this team for?
This program is perfect for athletes, trainers, or healthcare professionals who want to learn weightlifting. It's also great for athletes who use weightlifting to augment their sport and need a lower-volume weightlifting program.
What training experience is required?
You will excel on this program, even if you've never snatched or clean & jerked before! That's what the program will teach you! It is beneficial to have barbell training experience in the form of squats, deadlifts, and presses; but this is not required, as you will do those things in the program.
How much coaching will I get?
The ClinicalAthlete Weightlifting coaching staff checks in with the team several times per week to provide feedback. Expect 1-3 individual touch points per week. You will also get help and support from your teammates.
Do I get video technique review?
Yes! You can post videos from your training as often as you want. Expect 1-3 individual touch points per week. Not *every* video will get feedback, simply because sometimes it isn't necessary. You nailed the work, and we keep on keeping on!
Is the program individualized for me?
No, all team members are on the same program. However, your coach can suggest minor modifications when appropriate. Just remember, most of your improvement comes from simply being consistent and having a community to keep you accountable, and you have that here!
Will a ClinicalAthlete Coach be with me at competitions?
No, this team and the coach's activity is limited to what we do online. However, make sure you let us know when you're competing, so that we can cheer you on and help as best we can!
Can I combine this with other programs?
You can. Just know that managing fatigue will be your responsibility. This is a generally low-frequency, low volume program - so it can probably be combined with other programs effectively.
How long is each training session?
Everyone is a little different, but these sessions shouldn't last more than 45-60 minutes.
What if I miss a day?
No worries! You can either make it up next time you go into the gym, or just cut your losses and move on to the next scheduled training day. No one day makes or breaks your success, and this program is built to make sure missed days here and there aren't a big deal.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Level 1
screenshot1
Level 1
screenshot2
Level 1
screenshot3