Rise Weightlifting Club: Training by Mark Roberts in TrainHeroic

Rise Weightlifting Club

Rise Athletics USA

Coach
Mark Roberts

Follow our Rise Weightlifting competitive team program!

This program is made for anyone looking to maximize their potential in Olympic Weightlifting. Written by our Head Coach Mark, who has produced multiple State Champions and National Medalists. Mark has written programs for and coached professional athletes for over 10 years in multiple sporting disciplines.

With a strong emphasis on skill development for the classic lifts and paired with intelligent strength training this program has everything you need to PR your Snatch and Clean and Jerk.

Be prepared for a moderate volume, 5 sessions a week program that contains warm-ups, cool-downs, active recovery protocols as well as all the accessory work needed to stay healthy through training.

Become part of our online community and receive feedback and support from our Weightlifting coaches and team.

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Improve Technique
Improve your technical proficiency in the Snatch and Clean + Jerk. This program includes technique primers and movement variations designed to improve your movement mechanics over time.
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Get Strong
Using strength training methods from some of the strongest athletes in the world this program is guaranteed to improve your overall strength in squats, pulls and presses.
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Stay Healthy
With accessory work, warm ups and cool downs all included this program also minimizes risk of any overuse injuries or weaknesses from hindering progress.
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, conditioning, 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Take your training anywhere you go. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Squat Rack // DB/KB
Recommended
Bands // GHD // Blocks
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 8 Day 2

Prep

A

Track Warm Up

Complete 1 length of each drill (5min max) 1. Toe Walking 2. Heel Walking 3. Jogging 4. High Knees 5. Butt Kickers 6. A Skip 7. Side Shuffle (1 length each) 8. Karaoke (1 length each) 9. Skipping

Prep

B

Warm Up - Weightlifting

Foam Roll (30s each area, move quickly) (5min max) Hip Flexors Glutes Adductors Hamstrings Chest Anterior Shoulder Posterior Shoulder/Lats Thoracic Spine Warm Up Circuit (10min max) 4-Way Band Warm Up Face Pulls - 10 Straight Arm Pull Down - 10 Pass Throughs - 10 Pull Aparts - 10 Birddogs - 5ea SL RDL - 10ea KB Split Squats - 10ea KB Kang Squats - 10 KB Kossack Squat - 10ea Seated Vertical Jump - 5

C

No Foot Muscle Snatch + Hip Snatch

5 x 2

D

Mid Block Snatch

6 x 2

E

Snatch Pull

5 x 2

F

BTN Power Jerk

4 x 2

G1

Vertical Band Row

2 x 15

G2

Hand Supported Single Leg RDL

2 x 15

G3

Core Activated Single Leg Lowering

2 x 1:00

Recovery

H

Recovery/Cool Down Protocol

Cool Down 5min walk 5min foam rolling 5min static stretching 5min 90/90 Parasympathetic breathing

Tuesday
Week 8 Day 3

Prep

A

Track Warm Up

Complete 1 length of each drill 1. Toe Walking 2. Heel Walking 3. Jogging 4. High Knees 5. Butt Kickers 6. A Skip 7. Side Shuffle (1 length each) 8. Karaoke (1 length each) 9. Skipping

Prep

B

Warm Up - Weightlifting

Foam Roll (30s each area, move quickly) (5min max) Hip Flexors Glutes Adductors Hamstrings Chest Anterior Shoulder Posterior Shoulder/Lats Thoracic Spine Warm Up Circuit (10min max) 4-Way Band Warm Up Face Pulls - 10 Straight Arm Pull Down - 10 Pass Throughs - 10 Pull Aparts - 10 Birddogs - 5ea SL RDL - 10ea KB Split Squats - 10ea KB Kang Squats - 10 KB Kossack Squat - 10ea Seated Vertical Jump - 5

C

Drop Snatch

4 x 3

D

Snatch Balance

4 x 3

E

No Foot Clean Pull + Low Hang Power Clean + Split Jerk

6 x 1

F

Clean Lift Off

4 x 3

G

Pause Back Squat

5 x 5

Recovery

H

Recovery/Cool Down Protocol

Cool Down 5min walk 5min foam rolling 5min static stretching 5min 90/90 Parasympathetic breathing

Wednesday
Week 8 Day 4

Prep

A

Track Warm Up

Complete 1 length of each drill 1. Toe Walking 2. Heel Walking 3. Jogging 4. High Knees 5. Butt Kickers 6. A Skip 7. Side Shuffle (1 length each) 8. Karaoke (1 length each) 9. Skipping

Prep

B

Warm Up - Weightlifting

Foam Roll (30s each area, move quickly) (5min max) Hip Flexors Glutes Adductors Hamstrings Chest Anterior Shoulder Posterior Shoulder/Lats Thoracic Spine Warm Up Circuit (10min max) 4-Way Band Warm Up Face Pulls - 10 Straight Arm Pull Down - 10 Pass Throughs - 10 Pull Aparts - 10 Birddogs - 5ea SL RDL - 10ea KB Split Squats - 10ea KB Kang Squats - 10 KB Kossack Squat - 10ea Seated Vertical Jump - 5

Prep

C

Circuit

Plyometric Warm-Up 30s toe walking 30s heel walking 30s double leg hops 30s each single leg hops

D1

Box Jump

6 x 3

D2

Band Assisted Jumps

6 x 5

E1

Tall Kneeling Strict Press

4 x 5

E2

SA Split Stance Cable Row

4 x 15

F1

DB Reverse Lunge

3 x 15

F2

DB Side Bend

3 x 20

G1

Lateral Sled Push

3 x 25

G2

Adductor Side Plank

3 x 30

Thursday
Week 8 Day 5

Prep

A

Track Warm Up

Complete 1 length of each drill 1. Toe Walking 2. Heel Walking 3. Jogging 4. High Knees 5. Butt Kickers 6. A Skip 7. Side Shuffle (1 length each) 8. Karaoke (1 length each) 9. Skipping

Prep

B

Warm Up - Weightlifting

Foam Roll (30s each area, move quickly) (5min max) Hip Flexors Glutes Adductors Hamstrings Chest Anterior Shoulder Posterior Shoulder/Lats Thoracic Spine Warm Up Circuit (10min max) 4-Way Band Warm Up Face Pulls - 10 Straight Arm Pull Down - 10 Pass Throughs - 10 Pull Aparts - 10 Birddogs - 5ea SL RDL - 10ea KB Split Squats - 10ea KB Kang Squats - 10 KB Kossack Squat - 10ea Seated Vertical Jump - 5

C

Tall Snatch

4 x 3

D

3-Position Snatch

2, 2, 1, 1, 1, 1

E

Halting Snatch Deadlift

5 x 2

F

Banded Barbell Squat

10 x 3

G1

Staggered Stance SSB Good Mornings

2 x 12

G2

Bent Over Row

2 x 10

G3

Half Kneeling Landmine Rotation

2 x 12

Conditioning

H

Recovery/Cool Down Protocol

Cool Down 5min walk 5min foam rolling 5min static stretching 5min 90/90 Parasympathetic breathing

Friday
Week 8 Day 6

Conditioning

A

Active Recovery Day #1

30min Walk 30min Foam Rolling - slow, controlled movements - long deep breaths - focus on relation 15min Lower Body Static Stretching - ankles - hamstrings and quads - glutes, hip flexors and adductors 15min Upper Body Static Stretching - wrists - biceps and triceps - chest, shoulders and lats

Saturday
Week 8 Day 7

Prep

A

Track Warm Up

Complete 1 length of each drill 1. Toe Walking 2. Heel Walking 3. Jogging 4. High Knees 5. Butt Kickers 6. A Skip 7. Side Shuffle (1 length each) 8. Karaoke (1 length each) 9. Skipping

Prep

B

Warm Up - Weightlifting

Foam Roll (30s each area, move quickly) (5min max) Hip Flexors Glutes Adductors Hamstrings Chest Anterior Shoulder Posterior Shoulder/Lats Thoracic Spine Warm Up Circuit (10min max) 4-Way Band Warm Up Face Pulls - 10 Straight Arm Pull Down - 10 Pass Throughs - 10 Pull Aparts - 10 Birddogs - 5ea SL RDL - 10ea KB Split Squats - 10ea KB Kang Squats - 10 KB Kossack Squat - 10ea Seated Vertical Jump - 5

C

1" Power Snatch + Power Snatch

5 x 2

D

Tall Clean + Tall Jerk

4 x 3

E

Clean + Jerk

2, 2, 2, 1, 1, 1

F

Deficit Clean Pulls

5 x 3

G

Front Squat

5 x 2

Conditioning

H

Recovery/Cool Down Protocol

Cool Down 5min walk 5min foam rolling 5min static stretching 5min 90/90 Parasympathetic breathing

Coach
coach-avatar Mark Roberts

Mark has been coaching in the fitness industry for over 10 years. He began coaching whilst studying Sport and Exercise Science in university and has had the opportunity to coach everyone from Olympic gold medalists to elderly clients needing rehabilitation. Mark is UKSCA, PPSC, FMS, CrossFit certified as well as being a National Level Weightlifting coach.

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FAQs
Who is the program for?
Anyone who is serious about Weightlifting. This isn't a beginner program, it is challenging and will require effort to see maximal results. If you have been training for 1-2 years and want to start taking your training seriously then this for you.
What happens if I do not have blocks?
Switch the movement to a hang variation instead.
Can I combine this program with other training?
It is not recommended. This program is designed to be a complete program by itself. Any additional training or exercises should be chosen carefully to still allow for recovery. This doesn't include specific accessory or rehab work for yourself if needed.
The Proof
verified-athlete-avatar Victoria Jefferson

AO Series Champion, 5th place Nationals

Verified Athlete

"Coach Mark and the team have been instrumental in my Weightlifting journey. Mark rehabbed my shoulder after surgery before starting Weightlifting. In less than two years being coached by him I have become FL State Champion, AO Series Champion and 5th place Nationally."

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