OlyStrength Weightlifting Beginners Club: Training by Anthony B. Rodriguez in TrainHeroic

OlyStrength Weightlifting Beginners Club

OlyStrength Weightlifting

Olympic Lifting, Weightlifting, CrossFit
Coach
Anthony B. Rodriguez

Join today and claim your FREE 7-day trial! After that, only $20 per month!

Olympic weightlifting is a dynamic sport that demands power, strength, speed, and technique. The OlyStrength Weightlifitng Beginners Club is here to serve as your starter guide to the world of Olympic weightlifting. When you join, you'll begin learning the necessary mechanics for executing the snatch, the clean, and the jerk. You'll develop strength and gain confidence in performing these lifts. You'll also become a part of a vibrant community of athletes that will keep you motivated and accountable every day (in a good way).

Athletes that join will have access to 5 individual training sessions per week. Each training session will include a general mobility warm-up, a barbell warm-up, 3 core strength components, and 2 accessory components. Registered athletes will also have access to coaches for technique analysis and feedback.

Whether you're an inexperienced lifter or someone getting back into it, our primary goal is to provide a safe and enjoyable program with exemplary results. Join today and become a part of the OlyStrength Weightlifting team!

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Training with a GOAL
Your goal is to learn the fundamentals of Olympic weightlifting. Ours is to teach them to you in a safe and effective manner.
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Training with the ESSENTIALS
Life is tough right now, but your training doesn't have to be. Our programs are designed to only require minimal at-home equipment.
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Training with JOY
Fitness is meant to be fun, not work. Our programs are sure to make you smile, even when you're breathing heavily.
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Training with GUIDANCE
A detailed program structure, instructional videos, and access to coaches in the palm of your hand. All you have to do is open the app.
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Training with a COMMUNITY
See how you progress each week and where you stand among your peers with our interactive team leaderboard, but who's keeping track? We're just buddies training together.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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 through an app.
Equipment
Required
Barbell // Bumper Plates // Resistance Bands // Squat Rack // Yourself
Recommended
Plyo Box // Pullup Bar // Supporting Wall for HSPU // PVC Pipes // Glute-Ham Developer // Medicine Ball // Lifting Blocks // Dumbbells and Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

Prep

A

2 Rounds (No Measure): - 10 Banded Pass Throughs - 10 (per side) Banded Around the Worlds - 10 Banded Overhead Squats - 10 Banded Overhead Squats Jumps

Prep

B

3 Rounds with an Empty Barbell (No Measure): - 8 Tall Muscle Snatch - 5 Snatch Press - 3 Overhead Squat

C

Dip Power Snatch

3 x 1

D

Snatch Shrugs

5 x 3

E

Overhead Squat

3 x 5

F

Snatch Push Press

3 x 10

G

Toe Touching Sit Ups

3 x 15

Tuesday
Week 1 Day 2

Prep

A

2 Rounds (No Measure): 10 Banded Dealifts 10 Upright Rows 10 Banded Snatches 10 Banded Good Mornings

Prep

B

3 Rounds with an Empty Barbell (No Measure): - 8 Snatch Grip Stiffed Legged Deadlifts - 5 Snatch Grip Upright Rows - 3 Tall Muscle Snatches

C

Dip Muscle Snatch

5 x 3

D

Snatch High Pull from the Power Position

4 x 3

E

Snatch Lift Off

3 x 3

F

Barbell Bicep Curl

3 x 10

G

Bench Dips

3 x 10

Wednesday
Week 1 Day 3

Prep

A

2 Rounds (No Measure): - 30 seconds (per side) Banded Front Rack Stretch - 10 Face Pulls - 10 Banded Front Squats - 10 Banded Hip Thrusts

Prep

B

3 Rounds with an Empty Barbell (No Measure): - 8 Tall Muscle Clean - 5 Behind the Neck Double Elbow Raises - 3 Front Squats

C

Dip Power Clean

3 x 1

D

Clean Shrugs

5 x 3

E

Front Squat

3 x 10

F

Pronated Body Rows

3 x 10

G

Hollow Holds

3 x 0:45

Thursday
Week 1 Day 4

Prep

A

2 Rounds (No Measure): - 10 Banded Deadlifts - 10 (per side) Quadruped Hip Extension - 10 Prone Snow Angels - 30 Seconds Box Front Rack Stretch

Prep

B

3 Rounds with an Empty Barbell (No Measure): - 8 Clean Grip Stiffed Legged Deadlifts - 5 Clean Grip Upright Rows - 3 Tall Muscle Cleans

C

Dip Muscle Clean

5 x 3

D

Clean High Pulls from the Power Position

4 x 3

E

Clean Lift Off

3 x 3

F

Banded Good Mornings

3 x 15

G

Banded Lateral Walk

3 x 15

Friday
Week 1 Day 5

Prep

A

Jerk Mobility Warm Up (Tier 1)

3 Rounds (No Measure): - 10 (per side) Walking Samson Stretch - 10 Bodyweight Quarter Squat Jumps - 10 (per side) Bird Dog Knee to Elbows - 10 Scapular Push Ups On Elbows

Prep

B

Jerk Barbell Warm Up (Tier 1)

3 Rounds with and Empty Barbell (No Measure): - 5 Barbell Behind the Neck Elbow Pumps - 8 Shoulder Press - 10 Quart Squat Jumps

C

Shoulder Press

3 x 1

D

Jerk Dip

5 x 3

E

Back Squat

3 x 10

Accessory Training #1

F

Split Jerk Foot Work Drill (No Barbell)

- Complete 3 sets of 10 "Drop to Split + Arm Action" - Watch the first video to determine your split jerk stance - Watch the second video to see how to perform the "Drop to Split + Arm Action"

G

Bodyweight Russian Twists

3 x 20

Coach
coach-avatar Anthony B. Rodriguez

As owner of OlyStrength Weightlifting, I am excited to bring you programming that is designed to not only satisfy your athletic needs but also drive your fitness growth. I am a certified USAW Level 2 Strength and Conditioning Coach, and a Level 2 CrossFit Training Instructor with over 10+ years of coaching and competition experience. I am confident that my skills can help you reach your goals.

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The Olystrength Guarantee

Whether you're training for overall wellness or a competition, OlyStrength Weightlifting promises exemplary results at a low cost. If you are not satisfied after your 7-day free trial, you'll receive a full refund. No questions asked. No gimmicks. Period.

Start My 7-Day Free Trial
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FAQs
Who is the club/program for?
Everyone. It doesn't matter whether you're an experienced or inexperienced lifter, we guarantee a tough but enjoyable workout for all athletes.
Can I still join this club in the middle of a program cycle?
Absolutely! We encourage ALL athletes to join this club at their earliest convenience. Alternatively, you can purchase the intro program through the TrainHeroic Marketplace.
I just finished a cycle in The Beginners Club. Where do I go now?
If you want to keep refining your Olympic weightlifting skills, then we suggest staying in this club. Otherwise, we recommend The OlyStrength Weightlifting Training Club. In this club, you'll join our team as we continue to get stronger together and reach new personal bests!
Do you offer any deals?
Yes we do! Commit to an annual membership and get two months FREE, on us!
Who do I contact if I don't see my questions listed?
Please send your questions to OlyStrengthWeightlifting@gmail.com. We'll respond as soon as possible.
Join Your Virtual Gym

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

OlyStrength Weightlifting Beginners Club
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OlyStrength Weightlifting Beginners Club
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OlyStrength Weightlifting Beginners Club
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OlyStrength Weightlifting Beginners Club