Learn the lifts - Beginner Weightlifting Program

6-Week Beginner Olympic Weightlifting Program – “Learn the Lifts”

This program is designed to teach you the fundamentals of the Snatch and the Clean & Jerk. Over 6 weeks, with 3 training sessions per week, you’ll work through warm-ups, movement prep, main training pieces, and video references for each key exercise.

Please note: this program only focus on getting you up to speed to perform the Olympic lifts. If you’re looking for ongoing coaching or more personalised support, reach out via our contact form or connect with us directly on Instagram @hoc.weightlifting.

Each program also includes an RPE Guide E-book to ensure you’re always training at the right intensity.