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Weightlifting102 (3-Day)

Weightlifting102 (3-Day)

12-WEEK, 3-DAY OLYMPIC WEIGHTLIFTING PROGRAM

$19.00 USD
$19.00 USD $19.00 USD
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Improve Technique, Set PR's.

This 9-week, 3-day per week program is the next step for any beginner lifter. Whether you've learned the lifts from YouTube or our free WL101 program, this program will help you establish maxes in the olympic lifts, strength lifts, and get comfortable with some of the most common accessory exercises and variations in any weightlifting program. 

Includes...

  • 3 Workouts per week
  • Three 3-week training blocks
  • Olympic lifts, strength, & accessories
  • Exercise notes & demo videos
  • Progress tracking via TrainHeroic App
  • Discord community for video review

How it works...

  1. Purchase the program
  2. Get email w/TrainHeroic access code
  3. Start training within 5 minutes
  4. Start seeing results in 2 weeks
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👇 SAMPLE WEEK 👇

Session 1

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Front Squat
  2. Strict Press
  3. Hip Clean + Push Press
  4. Tempo Clean + Pause Jerk
  5. Clean + Tempo Jerk

Olympic Lifts

Hip Clean + Tempo Clean + Double Pause Jerk + Tempo Jerk
5 sets of (1+1+1+1) @RPE 6 Weight

Strength

Front Squat
1 set of 3 @RPE 7 Weight
Pause Front Squat
5 sets of 5 @RPE 6 Weight

Accessories

Barbell RDL
3 set of 10 @ RPE 7 Weight
1-Arm Dumbbell Row
3 set of 10/side @ RPE 7 Weight

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Double Pause Snatch
  5. Tempo Snatch

Olympic Lifts

Hip Snatch + Tempo Snatch
5 sets of (2+1) @ RPE 6 Weight

Strength

Double Pause Snatch Pull + Tempo Snatch Pull
3 sets of (2+3) @10-20lbs heavier than today's snatches
Pause Overhead Squat
5 sets of 5 @RPE 6 Weight

Accessories

Strict Press
5 sets of 5 @RPE6 Weight
Weighted Plank
3 set of :20 Sec Hold @ RPE 6 Weight

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Double Pause Snatch
  5. Tempo Snatch

Olympic Lifts

Snatch
Build to a moderately easy triple @ RPE 6 Weight
Clean and Jerk
Build to a moderately easy triple @ RPE 6 Weight

Strength

Back Squat
1 set of 3 @ RPE 7 Weight
Pause Front Squat
5 sets of 5 @ RPE 6 Weight

Accessories

Dumbbell Walking Lunge
3 sets of 10/side @ RPE 7 Weight
Hollow Body Hold
3 sets of :20 Sec Hold

FREQUENTLY ASKED QUESTIONS

What equipment do I need?

You'll need a barbell and bumper plates, squat rack, bench, and assorted dumbbells. A GHD and resistance band are recommended but not required.

Is this program for beginners?

This program is designed for those who are competent in the olympic lifts. If you have a basic understanding, you'll do just fine!

However, if you are new to the olympic lifts, then I recommend starting with WL101, my Free 6-Week Beginner Program here!

Does this include coaching?

This program doesn't include coaching, but you will be sent a link to join our discord community to post videos for form review!

How long do the workouts take?

Each workout is designed to take 60-90 minutes.