Welcome to Our 4-Week Introduction to Olympic Weightlifting Program at Iron Palace!
Are you ready to build strength, enhance your power, and dive into the world of Olympic weightlifting? We’re excited to introduce our First Reps Program at Iron Palace, designed for beginners who want to learn the fundamentals of Olympic lifting and develop the skills necessary for long-term success. This program is perfect for those who have little to no experience with Olympic weightlifting or for those looking to refine their technique.
Program Overview
This 4-week program will run for 4 weeks, with two sessions per week. Our sessions are structured to introduce you to the key Olympic lifts, teach proper form, and progressively increase intensity to ensure you develop strength, power, and skill. The classes will take place at Iron Palace starting January 8th on:
- Wednesdays at 5:00 PM
- Saturdays at 8:00 AM
Each session is 60 minutes long, focusing on different aspects of Olympic weightlifting, including technique, mobility, and strength-building exercises.
This program will be capped at 4 placements to maintain quality coaching for beginner lifters.
What to Expect Each Week
Week 1: Laying the Foundations
In Week 1, we’ll introduce you to the foundational movements of Olympic weightlifting—the snatch and the clean and jerk—as well as key accessory exercises. We’ll emphasise mobility, posture, and alignment to help you perform the lifts safely and efficiently. We’ll also work on drills to develop your pulling mechanics, positioning, and balance.
Week 2: Focusing on the Snatch and Clean & Jerk
In Week 2, we’ll break down the snatch and clean & jerk into more detailed components. You’ll learn how to generate power from your legs, hips, and core, and how to transition smoothly into the catch position. We’ll also work on drills to improve your posture and bar path.
Week 3: Increasing Intensity and Refining Technique
By Week 3, we’ll begin to integrate more weight into the movements, but we’ll still emphasize proper technique and form. You’ll work on transitioning between the pulling phases of the lifts and start performing full snatches and clean & jerks with lighter weights.
Week 4: Testing and Applying Skills
In the final week, we’ll review all the key movements and test your progress with heavier lifts. We’ll refine your snatch, clean, and jerk technique, and assess your strength. By the end of the program, you’ll have a solid understanding of the Olympic lifts and be ready to continue your lifting journey with a more structured program.
Key Benefits of the Program
- Develop Explosive Power: Olympic weightlifting movements, the snatch and clean & jerk require explosive power and strength, which will benefit all aspects of your fitness. You’ll develop fast-twitch muscle fibers that contribute to improved athletic performance.
- Master Technical Lifts: The snatch and clean & jerk are highly technical movements that require precision. Throughout the program, you’ll gain the skills needed to perform these lifts with proper form, reducing the risk of injury and improving efficiency.
- Improve Flexibility and Mobility: Olympic weightlifting emphasizes mobility, especially in the hips, shoulders, and ankles. We’ll incorporate mobility drills to ensure you can execute the movements effectively and with full range of motion.
- Get Personalised Coaching: With two sessions per week, capped a 4 people per session you’ll receive personalised coaching to correct your technique, help you progress at your own pace, and give you the confidence to lift heavier as you improve.
Why Choose This Program?
The 4-Week Introduction to Olympic Weightlifting Program at Iron Palace is designed to teach you everything you need to know to safely and effectively perform the snatch and clean & jerk, making it the perfect foundation for future strength and power development.
This program is designed specifically for beginners looking to learn the foundations of Olympic weightlifting. Whether you’re new to the lifts or looking to refine your technique, this program will provide you with a solid understanding of the key movements. With a focus on technique, mobility, and explosive power, you’ll be set up for success in Olympic weightlifting.
About Your Coach
Your coach for this program will be Jemma Cowper, the head coach of Stay True Weightlifting Club. With many years of experience in coaching Olympic weightlifting, Jemma has a deep passion for the sport and an exceptional ability to guide athletes of all levels to achieve their goals.
Jemma is not only an experienced coach but also a leader in the weightlifting community, serving as the President of the Queensland Weightlifting Association. Her wealth of knowledge and dedication to the sport has earned her a reputation for helping athletes improve their technique, build strength, and unlock their full potential.
Her love for weightlifting goes beyond just coaching; she’s deeply committed to fostering a supportive and inclusive environment for all athletes. Whether you’re lifting for the first time or refining your skills, Jemma’s coaching will provide you with the expertise, encouragement, and confidence you need to succeed.
With Jemma by your side, you’ll be in excellent hands throughout your Olympic weightlifting journey!
Program Cost
The 4-Week Introduction to Olympic Weightlifting Program is a valuable investment in your strength and fitness journey. The cost is as follows:
- $280 for non-Iron Palace members, which includes your casual entry to the gym for each session.
- $200 for current Iron Palace members, or Fitness Passport holders.
Ready to Get Started?
If you’re ready to begin your Olympic weightlifting journey, sign up today! We can’t wait to help you develop your skills, increase your strength, and watch your progress over the next 4 weeks at Iron Palace. Remember: the hardest part is taking the first step, but with our 4-Week Introduction to Olympic Weightlifting Program, you’ll gain the tools and confidence to start and continue your lifting journey.
Stay True Health & Fitness, Gympie 