Level 1
ClinicalAthlete Weightlifting
Weightlifting, Olympic Lifting, Power SportsAre 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.
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
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
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
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.
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Level 1
Level 1
Level 1
