Level 2: Training by Quinn Henoch in TrainHeroic

Level 2

ClinicalAthlete Weightlifting

Olympic Lifting, Power Sports , Weightlifting
Coach
Quinn Henoch
  • Level 1 = 3 days per week
  • Level 2 = 4 days per week
  • Level 3 = 5 days per week

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 (4x/week) will consist of:

  • Skill Work: main focus on the snatch, clean & jerk, or both
  • 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 be well conditioned for the sport of weightlifting.

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

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Become a Better Weightlifter
Improve your technique, strengthen your positions, and PR your total
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Train With A Community
Be a part of an online community of lifters who have goals and aspirations just like you!
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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
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Access to your coaches
The ClinicalAthlete coaching staff is here to give you feedback, encouragement, and answer questions.
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Programming 4 days per week
Complete with all of the warm-up, skill, and strength work necessary to develop your weightlifting prowess.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Committed Teammates
A supportive community that will keep you pushing to unlock your best.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
W1D1_L2

A

Snatch Barbell Warm Up

B

Floating Snatch + Snatch

4 x 2

C

Jerk Balance

4 x 3

D

Back Squat

3 x 5

E

Seated Dumbbell Overhead Press

3 x 8

F

Prone DB Row

3 x 8

Tuesday
W1D2_L2

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

Tall Snatch

3 x 3

C

Power Clean + Front Squat + Jerk

4 x 3

D

Front Squat

3 x 2

E

Staggered Stance Romanian Deadlift

3 x 6

F

Lat Pulldown

3 x 8

Thursday
W1D3_L2

A

Snatch Barbell Warm Up

B

Power Snatch

3 x 2

C

Tall Power Jerk

3 x 3

D

Power Clean + Power Jerk

3 x 2

E

Front Squat

6 x 1

F

Row Exercise of Choice

3 x 8

Friday
W1D4_L2

A

Snatch Barbell Warm Up

B

Snatch Clusters

9 x 1

C

Jerk Balance

3 x 3

D

Clean & Jerk

5 x 1

E

Clean Deadlift

3 x 5

F

Push Press

3 x 3 @ 60, _ , _ %

G

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.

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FAQs
Who is this team for?
Level 2 is for lifters who can commit to a full 4 day/week weightlifting program. Intermediate to advanced lifters do well on this program.
What training experience is required?
For Level 2, you should have experience with weightlifting training in the past, and be well familiar with all of the main movements - snatch, Clean & Jerk, Pulls, Back/Front Squat, etc. Technical Mastery is not required, as we will always work on that.
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, but we don't recommend it. This is a complete program by itself with moderate frequency and volume. If you combine it with another program, you'll likely you'll have to sacrifice some intensity somewhere; and managing fatigue will be your responsibility.
How long is each training session?
Everyone is a little different, but these sessions should be 60-75 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 2
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Level 2
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Level 2
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