Learn the Lifts! An 8 Week Olympic lifting course

Olympic lifting consists of two exercises: The snatch and clean and jerk. These two exercises are second to none in their ability to develop explosive, athletic strength and speed which is why they are used heavily in most strength and conditioning programs. It is our belief that every person stands to gain much from investing some time and effort into learning and incorporating these lifts into their fitness regimen regardless of which sport or type of training he/she participates in.

This 8-week Olympic lifting challenge is specifically designed to help beginner and intermediate athletes learn the fundamentals of the snatch, clean and jerk, and squat. The program will focus on developing technique, strength, and mobility while building confidence in each of the lifts. This program will be progressive in nature to ensure that athletes develop a solid foundation for more advanced training in the future.

Classes will run Monday, Wednesday and Friday at 7:30am starting on Jan 6, 2025 and will run for 8 weeks with the final class being on Feb 28, 2025. See below for more details on what you can expect to see from this challenge!

Weeks 1-3: Progressive Technique Mastery

Focus : The first few weeks will concentrate on teaching and perfecting the basic movements and mechanics of the snatch , clean , and jerk. Each movement will be broken down into drills to emphasize key elements such as body position, timing, and speed.
‍Key Areas : Athletes will work on proper grip, foot positioning, explosive extension, pulling under the bar, and efficient catching techniques. Sessions will be structured to progressively increase load and complexity once correct technique is mastered.
‍Snatch and Clean Drills : Emphasis will be on the muscle snatch and muscle clean, followed by the power snatch and power clean, which focus on the pulling phase and receiving position, allowing athletes to build strength and skill without compromising form.
‍Weeks 2 & Beyond: Strength Development for Olympic Lifts Focus : Strength exercises such as squats, pulls, and overhead presses will be integrated to build the muscular foundation necessary to handle the dynamic nature of the Olympic lifts.
‍Squats : Athletes will work on back squats, front squats, and overhead squats , building lower body strength, mobility, and stability to support the lifting movements.
‍Progressive Load : Each week, athletes will increase weight incrementally while keeping the focus on maintaining good form.

Weeks 2 & Beyond: Strength Development for Olympic Lifts

Focus : Strength exercises such as squats, pulls, and overhead presses will be integrated to build the muscular foundation necessary to handle the dynamic nature of the Olympic lifts.
Squats : Athletes will work on back squats, front squats, and overhead squats , building lower body strength, mobility, and stability to support the lifting movements.
Progressive Load : Each week, athletes will increase weight incrementally while keeping the focus on maintaining good form.

Entire challenge: Mobility and Flexibility Focus

Focus : Proper mobility is crucial for performing the Olympic lifts efficiently and safely. The challenge will incorporate specific warm up routines designed to improve shoulder, hip, and ankle flexibility.
Routine Integration : Athletes will engage in dynamic warm-ups, targeted stretching, and mobility exercises before lifting sessions. Particular emphasis will be on hip flexor stretches, opening of the shoulders & thoracic spine, and ankle mobility drills.
Flexibility for Positioning : As mobility improves, athletes will be able to better achieve the deep squat positions needed for the receiving position in both the snatch and clean.

Entire Challenge: Weekly Progression and Load Management

Focus : The program will progressively increase in intensity while ensuring that athletes develop their lifting technique while minimizing injury risk. The first 2-3 weeks will emphasize mastering basic technique with lighter loads, while the remaining weeks will gradually add weight as athletes' technique improves. Technique and safety is always priority #1. Athletes will be kept to lighter loads until they demonstrate the ability to handle heavier weights with proper movement.
Load Scaling : In addition to lifting progressively heavier weights, athletes will be taught how to gauge their readiness for load increases using percentages as well as "Relative perceived exertion" or RPE.
Volume Control : Rest and recovery will be prioritized with clear guidelines on how much volume and frequency is ideal for athletes to maximize their potential.

Entire Challenge: Mindset and Mental Approach

Focus : A significant component of Olympic lifting is building mental toughness and focus. Athletes will be coached on the mental aspects of lifting, such as visualization, setting performance goals, overcoming plateaus, and staying patient with the process.
Competition Simulation : The final week will include mock competitions or attempts at personal records, giving athletes a chance to apply what they’ve learned in a more competitive environment.Our goal with this challenge is to provide a structured yet flexible approach to learning the Olympic lifts, ensuring athletes build the necessary skills, strength, and mental focus to progress in their lifting abilities while maintaining a strong emphasis on injury prevention and long-term development.

How do i sign up?

1.) Register: Sign up for the challenge by following the registration link below (or to the side, please edit this once page is built out). For current CFM members, sign up in person with a coach to ensure your discount is applied

‍2.) Show up!: Arrive to the gym early or on time, ready to follow coaching cues and instructions, track your progress, and engage with your fellow athletes for support.