Newcastle Weightlifting Club (Online)
Newcastle Weightlifting
WeightliftingPROGRAMME DESIGN
The Weightlifting Club Programme caters for beginner to advanced weightlifters, focusing on refining technique and building strength for peak performance on the platform. Developed by Head Coach Sol Daley, an MSc strength and conditioning and certified British Weightlifting coach. The program utilises annual-based periodisation, strategically aligning with key competition dates including club-focused events, regionals, and nationals.
PROGRAMME GOALS
- Develop your snatch, clean, and jerk technique
- Enhance your strength, power, and speed
- Peak for competition
SESSIONS OVERVIEW
- 3-5 Sessions per week (Uploaded as 3 main sessions with 2 additional days)
- 90-120 minute duration
Prep
A
General Warm Up
General Warm Up Hip band side steps x10 ea. side Lunges x10 ea. side Hip Aeroplane x10 ea. side Plank x 5 core breaths (long deep breaths) Side plank x 5 core breaths ea. side (long deep breaths) Banded pull parts x30 reps (break it into multiple sets if needed) Hip 90/90s x 10 ea. side Worlds Greatest Stretch x 10 ea. side
Prep
B
Snatch Warm Up
Snatch Warm Up Perform with barbell only 1a) Snatch Grip Strict Press x5 1b) Overhead Squat x5 1c) Snatch Balance x5 2a) Muscle snatch from hip x5 2b) Segment snatch pull x5 (Pause at mid shin, above knee then hip) 2c) Tempo Snatch x 5 (controlled pull with a 3 count)
C
Snatch Pull + 3 Position Snatch
6 x 1 @ 60 %
D
Front Squat
3 x 8 @ 60 %
E
Push Press
3 x 5 @ 70 %
F
Pull-Up
3 x 8
G
Paloff Press Walk Out
3 x 3
Recovery
H
Lower Limb Post Training
Lower Limb Post-Training Work Spend 5-10 minutes stretching, rolling, and going through full range of movements in the lower limbs. (Quads, Hamstrings, Glutes, Hips, Groin, Lower back, Calf, Ankles etc.), nothing intense or strenuous just good relaxing movement. Even if its just one small area for a minute, start to adopt good practice.
Prep
A
General Warm Up
General Warm Up Hip band side steps x10 ea. side Lunges x10 ea. side Hip Aeroplane x10 ea. side Plank x 5 core breaths (long deep breaths) Side plank x 5 core breaths ea. side (long deep breaths) Banded pull parts x30 reps (break it into multiple sets if needed) Hip 90/90s x 10 ea. side Worlds Greatest Stretch x 10 ea. side
Prep
B
Jerk Warm Up
Jerk Warm Up Perform with barbell only 1a) Strict Press x5 1b) Push Press x5 1c) Strict Press in Split x5 2a) Split Jumps w/barbell on back x5 2b) Front squat x5 2c) Tempo Dip + Paused Catch Jerk x5
C
Split Jerk
6 x 3 @ 60 %
D
Snatch Balance
3 x 3 @ 60 %
E
Snatch Pull
3 x 3 @ 80 %
F
Snatch Deadlift
2 x 5 @ 100 %
G1
Bulgarian Split Squat
3 x 5
G2
Strict Press
3 x 8
H
Back Extension
3 x 8
Recovery
I
Upper Body Post Training
Upper Body Post-Training Work Spend 5-10 minutes stretching, rolling, and going through full range of movements in the upper body. (Shoulders, chest, lats (big back muscle), upper back, biceps, triceps, neck etc.), nothing intense or strenuous just good relaxing movement. Even if its just one small area for a minute, start to adopt good practice.
Prep
A
General Warm Up
General Warm Up Hip band side steps x10 ea. side Lunges x10 ea. side Hip Aeroplane x10 ea. side Plank x 5 core breaths (long deep breaths) Side plank x 5 core breaths ea. side (long deep breaths) Banded pull parts x30 reps (break it into multiple sets if needed) Hip 90/90s x 10 ea. side Worlds Greatest Stretch x 10 ea. side
Prep
B
Clean Warm Up
Clean Warm Up Perform with barbell only 1a) Strict Press x5 1b) Front Squat x5 1c) Sots Press x5 (strict press in bottom of front squat) 2a) Muscle Clean from hip x5 2b) Segment Clean pull x5 (Pause at mid shin, above knee then upper thigh) 2c) Tempo Clean x 5 (controlled pull with a 3 count)
C
Clean Pull + 3-Position Clean
6 x 1 @ 60 %
D
Back Squat
4 x 5 @ 70 %
E
Push Press
3 x 5 @ 70 %
F1
1-Arm DB Row
3 x 12
F2
Bench Adductor Adductions
3 x 8
Recovery
G
Lower Limb Post Training
Lower Limb Post-Training Work Spend 5-10 minutes stretching, rolling, and going through full range of movements in the lower limbs. (Quads, Hamstrings, Glutes, Hips, Groin, Calf, etc.), nothing intense or strenuous just good relaxing movement. Even if its just one small area for a minute, start to adopt good practice.
Prep
A
General Warm Up
General Warm Up Hip band side steps x10 ea. side Lunges x10 ea. side Hip Aeroplane x10 ea. side Plank x 5 core breaths (long deep breaths) Side plank x 5 core breaths ea. side (long deep breaths) Banded pull parts x30 reps (break it into multiple sets if needed) Hip 90/90s x 10 ea. side Worlds Greatest Stretch x 10 ea. side
Prep
B
Snatch Warm Up
Snatch Warm Up Perform with barbell only 1a) Snatch Grip Strict Press x5 1b) Overhead Squat x5 1c) Snatch Balance x5 2a) Muscle snatch from hip x5 2b) Segment snatch pull x5 (Pause at mid shin, above knee then hip) 2c) Tempo Snatch x 5 (controlled pull with a 3 count)
C
Snatch
3 x 1 @ 80 %
D
Clean & Jerk
3 x 1 @ 80 %
E
Clean Pull
3 x 3 @ 85 %
F
Clean Deadlift
2 x 5 @ 100 %
G1
Single Arm DB Shoulder Press
3 x 12
G2
Single Leg RDL
3 x 5
Recovery
H
Upper Body Post Training
Upper Body Post-Training Work Spend 5-10 minutes stretching, rolling, and going through full range of movements in the upper body. (Shoulders, chest, lats (big back muscle), upper back, biceps, triceps, neck etc.), nothing intense or strenuous just good relaxing movement. Even if its just one small area for a minute, start to adopt good practice.
Sol Daley
MSc Strength & Conditioning and certified British Weightlifting coach. With many years as head coach of a British Weighting Club and a University Strength & Conditioning coach, I have had the pleasure to develop some of the greatest athletes in the north east of England producing multiple national medallists. Together my coaching and academic expertise will be sure to see you dominate your goals.
L. Ciaraolo
Weightlifter
Verified Athlete"I started my weightlifting journey with coach Sol at university and I have enjoyed every minute. Sol is an amazing coach who listens to your concerns about training or life in general. He’s allowed me to develop confidence and love for weightlifting. Thank you Coach Sol for everything!!"
K. Lacey
Weightlifter
Verified Athlete"The progress in under a year training with sol has been phenomenal. Each block in place strengthening my weaknesses and the feedback of my lifts are detailed. PBs are on the regular, best coach out here."
E. Quinn
Weightlifter
Verified Athlete"Sol has coached me from the start, the progress has been insane. He has helped me bring home many gold medals and a sliver at BUCs. He is there for the highs and the lows, helping me rehab from injury. One of the best coaches around and I look forward to continue working with him!"
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Newcastle Weightlifting Club (Online)
Newcastle Weightlifting Club (Online)
Newcastle Weightlifting Club (Online)
