Richie Patterson Weightlifting: Virtual Squad: Training by Richie Patterson in TrainHeroic

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)

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How to videos
Detailed "How to videos" that help progress your understanding of Olympic Weightlifting
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Movement library
Visual movement examples within your daily programming
Features
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Access to your coaches
Richie will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Structured daily Olympic lifting sessions, and technical training that’s accessible and challenging for weightlifters.
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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
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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 7 session 1

Conditioning

A

(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

B

Clean from waist (high hang) (RPW)

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

C

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

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

D

Clean Pull (Slow) (RPW)

6 x 3 @ 90 %

E

Back Squat (RPW)

6 x 2 @ 75 %

Conditioning

F

(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

A

(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

B

Push Press (RPW)

5 x 3 @ 60 %

C

Jerk in split (RPW)

3 x 3 @ 20 %

D

Jerk from rack (RPW)

5 x 2 @ 70 %

E

Jerk Drives (Dips) (RPW)

5 x 3 @ 90 %

F

Self directed mobility (RPW)

1 x 10:00

Tuesday
Afternoon session 

Conditioning

A

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.

B

Snatch from waist (high hang) (RPW)

4 x 3 @ 30 %

C

Snatch from hang (Mid shin) (RPW)

5 x 2 @ 60 %

D

Snatch slow pull (RPW)

4 x 3 @ 85 %

E

Back Squat (RPW)

6 x 3 @ 75 %

Circuit

F

3 rounds 10 plate crunches 10 plate rotations 10 leg lowers

Wednesday
Week 7 Day 4

A

Additional recovery method

1 x 60:00

Thursday
Afternoon

Conditioning

A

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

B

Snatch from blocks (Below Knee) (RPW)

5 x 2 @ 65 %

C

Snatch High Pull (RPW)

3 x 5 @ 70 %

D

Power Clean x2 to Jerk x1 (RPW)

3 x 2 @ 70 %

E

Back Squat (RPW)

6 x 2 @ 75 %

F

HOLLOW ROCK (CORE) (RPW)

4 x 20

Friday
Optional : Week 7 Day 6

A

Self directed warm up

1 x 10:00

B

Pull up (Strict or assisted) RPW)

5 x 5

C1

L-hang (RPW)

5 x 0:20

C2

Weighted back extension (RPW)

5 x 10

D

Goodmornings (RPW)

5 x 10

Coach
coach-avatar 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 🙌

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Your team is waiting for you

Lets begin your journey by joining the team

Start My 7-Day Free Trial
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FAQs
Who is this training for?
Everyone, no matter what you level - you can get stated in the virtual squad
The Proof
verified-athlete-avatar Aroha Kereopa

Mum / Aspiring masters weightlifter

Verified Athlete

""My lifts have improved dramatically over the last 12 months and so has my confidence.""

verified-athlete-avatar Hennessey McNamara

Teacher/lifting enthusiast

Verified Athlete

""Love my virtual squad whanau""

Join Your Virtual Gym

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

Richie Patterson Weightlifting: Virtual Squad
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Richie Patterson Weightlifting: Virtual Squad
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Richie Patterson Weightlifting: Virtual Squad
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Richie Patterson Weightlifting: Virtual Squad