Learn Chinese Olympic Weightlifting (13 Weeks)
Looking to learn the world's leading Olympic Weightlifting techniques? Follow Coach Gaby as she leads you through a 13-week program designed to provide the foundations of Chinese Olympic Weightlifting.
Expand section toggles to find free-preview lessons.
WEEK 1 MAIN COACHING
FREE PREVIEWWEEK 1 TRAINING PROGRAM
W1D1 SQUAT
W1D2 OLYMPIC WEIGHTLIFTING STYLE DEADLIFT
W1D3 SHOULDER PRESS
WEEK 2 MAIN COACHING
FREE PREVIEWWEEK 2 TRAINING PROGRAM
FREE PREVIEWMOB | GENERAL STRETCHING WITH BANDS
FREE PREVIEWSNATCH WARM UP
W2D1 SNATCH FROM LP
CLEAN WARM UP
W2D2 CLEAN FROM LP
OVERHEAD MOVEMENT WARM UP
W2D3 CLEAN & JERK FROM LP
WEEK 3 MAIN COACHING
WEEK 3 PROGRAM
MOB | STRETCHING WITH BAND
SNATCH WARM UP
W3D1 SNATCH FROM MID-THIGH & FULL SNATCH
CLEAN WARM UP
W3D2 CLEAN FROM MID-THIGH & FULL CLEAN
OVERHEAD MOVEMENT WARM UP
W3D3 FULL CLEAN & JERK
WEEK 4 PACE (RYHTHM)
WEEK 4 PROGRAM
MOB | STRETCHING WITH BAND
SNATCH WARM UP
W4D1 PANDA PULL & FULL SNATCH
CLEAN WARM UP
W4D2 SHRUG & CLEAN
OVERHEAD MOVEMENT WARM UP
W4D3 DIP-THROW & JERK
WEEK 5 MAIN COACHING VIDEO
WEEK 5 TRAINING PROGRAM
SNATCH WARM UP
W5D1 SNATCH PULLS & POWER SNATCH
CLEAN WARM UP
W5D2 CLEAN SHRUG & POWER CLEAN
OVERHEAD MOVEMENT WARM UP
W5D3 JERK & CLEAN & JERK
This program is for everyone - beginners, competitive lifters, and coaches can all benefit. I hope you could enjoy learning and training with us on this journey!
Developed from 10-years' coaching experience
A holistic program - 3 training days/week
Know what to do: step-by-step demos in detail
Know why & how: a full understanding of the movements
the same program is also available on TrainHeroic APP