Richie Patterson Weightlifting: Virtual Squad

Richie Patterson Weightlifting

Weightlifting, Olympic Lifting

Coach

Richie Patterson

Weekly Programming from 3 x Olympian and Commonwealth Champion Richie Patterson

Welcome to Richie Pattersons online virtual squad. Here you will have access to weekly online programming via the Trainheroic smartphone app or desktop

Weekly programming is well structured with loading and deloading days, and taking an overall periodized training approach. Coupled with video movement examples and "how to" technical videos from a exceptional video movement library, you will be well guided on your journey with the Olympic lifts towards the competition platform.

With your subscription you also recieve: Analysis of uploaded videos to train heroic** (Programming App)

Online messaging via app - Program and movement questions etc

Access to Richie Patterson Weightlifting community (private Facebook group)

Fortnightly technical video content - video content breaking down movements, purpose, fault identification.

Monthly ZOOM live squad sessions, technical breakdown of movements, mindset…. All things weightlifting

15% discount off Richie Patterson Weightlifting Workshops LV1, LV2 and online workshops, personal training, online personal training and products (Lifting straps / merchandise)

$55 / mo

Start My 7-Day Free Trial

How to videos

Detailed "How to videos" that help progress your understanding of Olympic Weightlifting

Movement library

Visual movement examples within your daily programming

Features

Access to your coaches

Richie will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Structured daily Olympic lifting sessions, and technical training that’s accessible and challenging for weightlifters.

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

Committed Teammates

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

Delivered through TrainHeroic

Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell: 20/15kg // Olympic Plates: 5-25kg (or as required) // Squat Rack

Recommended

Fractional plates: 0.5 - 2.5kg

Sample Week

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

Sunday

Week 7 session 1

Conditioning

(RPW) General warm up

Warm up: 3 rounds of Wrist, elbow and shoulder rotations (10 sec each) 1 length (approx 10 m) Toe Taps, Butt kicks, High Knees 2 rounds of 5 push up 5 sit up 5 jumping squats General mobility 5 minutes

Clean from waist (high hang) (RPW)

4 x 2 @ 30, 30, 40, 40 %

Clean from hang x2 (below knee) to Jerk x1 (RPW)

6 x 3 @ 40, 50, 60, 60, 60, 60 %

Clean Pull (Slow) (RPW)

6 x 3 @ 90 %

Back Squat (RPW)

6 x 2 @ 75 %

Conditioning

(RPW) Core Circuit - Plank/Leg lowers/Hollows

Core circuit - 4 rounds of: Plank Hold - 30 seconds Leglowers - 12 reps Hollow holds - 20 seconds

Monday

Week 7 session 2

Conditioning

(RPW) Clean & Jerk specific warm up

Clean & Jerk specific warm up 2 rounds: 10 wrist, elbow, shoulder rotations 3 rounds of 1 lengths skipping (School yard) with arm swings - approx 10-15 meters walking lunge with arms extended overhead, hold each lunge 2 sec with knee on ground. 2 rounds: (Mid spine mobility) 10 thread the needle Angry cat / Happy cat

Push Press (RPW)

5 x 3 @ 60 %

Jerk in split (RPW)

3 x 3 @ 20 %

Jerk from rack (RPW)

5 x 2 @ 70 %

Jerk Drives (Dips) (RPW)

5 x 3 @ 90 %

Self directed mobility (RPW)

1 x 10:00

Tuesday

Afternoon session

Conditioning

General warm up 2 (RPW)

2 minutes cardio (rower, bike, skipping) Then 2 rounds of 10 air squats 5 push up 5 sit up 2 lengths (10 m) of Duck Walk Bear Crawl 5 minute general mobility and broomstick work.

Snatch from waist (high hang) (RPW)

4 x 3 @ 30 %

Snatch from hang (Mid shin) (RPW)

5 x 2 @ 60 %

Snatch slow pull (RPW)

4 x 3 @ 85 %

Back Squat (RPW)

6 x 3 @ 75 %

Circuit

3 rounds 10 plate crunches 10 plate rotations 10 leg lowers

Wednesday

Week 7 Day 4

Additional recovery method

1 x 60:00

Thursday

Afternoon

Conditioning

General Warm up 3 (RPW)

1 minute of burpee shuttles (10 meters) * approx 6 lengths + 6 burpees 3 rounds of: (All on empty barbell) 5 Barbell - Close grip upright row 5 Push press 5 Romanian Deadlifts 5 minutes general mobility and broomstick movement patterns

Snatch from blocks (Below Knee) (RPW)

5 x 2 @ 65 %

Snatch High Pull (RPW)

3 x 5 @ 70 %

Power Clean x2 to Jerk x1 (RPW)

3 x 2 @ 70 %

Back Squat (RPW)

6 x 2 @ 75 %

HOLLOW ROCK (CORE) (RPW)

4 x 20

Friday

Optional : Week 7 Day 6

Self directed warm up

1 x 10:00

Pull up (Strict or assisted) RPW)

5 x 5

L-hang (RPW)

5 x 0:20

Weighted back extension (RPW)

5 x 10

Goodmornings (RPW)

5 x 10

Coach

More from Richie Patterson Weightlifting

Richie Patterson

Join elite weightlifting coach Richie Patterson and his virtual squad - Having coached athletes to the 2020 Tokyo Olympics, Youth Olympics Nanjing 2014, Buenos Aires 2018, Commonwealth Games 2014 & 2018. As well s being a 3 x Olympian 08,12,16 and Commonwealth Games Champion - No matter what your level, your in good hands 🙌