Harrisburg Weightlifting & Rose Performance
Olympic Lifting, Weightlifting, Strength & ConditioningWeightlifting, the Olympic sport, is not just a sport. Training the Olympic lifts is the single best way to develop speed, strength, and explosive power. All athletes should be incorporating these lifts, and their variations, into their Strength & Conditioning programs.
This is an 8 week beginner program designed to teach anyone how to Snatch and Clean & Jerk. The program is 3x/week, and includes video demonstrations and written tutorials.
There are no designated weights to use, as technique work can be done using a PVC pipe, broomstick, or an empty barbell. The entire program can be completed in your living room, home gym, school gym, or commercial gym. No specialty equipment is required.
Program includes warmup suggestions, step-by-step lifting progressions, core work, and stretching/cooldown suggestions.
The program was designed by Dan Rose, Head Coach of the Harrisburg Weightlifting Club. Dan is a Masters Pan-American and World Champion, and has coached lifters with no experience at all, and helped them win National Championships.
The Harrisburg Weightlifting Club is home to 12 National Champions, 90 National medals, and multiple Team USA members.
All beginners at the Harrisburg Weightlifting Club follow this same teaching program.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Warmup
Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep
B
Overhead Squat HWC
3 x 6
C
Hang Snatch Pull from Power Position HWC
3 x 6
D
Hang Snatch Pull + Hang Power Snatch from Power Position HWC
3 x 3
E
Strict Press HWC
3 x 6
F
Jerk Footwork HWC
3 x 10
G
Plank
1 x 4:00
Recovery
H
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Prep
A
General Warmup
Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep
B
Hang Clean Pull from Power Position HWC
3 x 6
C
Hang Clean Pull + Hang Power Clean from Power Position HWC
3 x 3
D
Push Press HWC
3 x 6
E
Front Squat HWC
3 x 6
F
Jerk Footwork HWC
3 x 10
G
Ab Wheel
1 x 30
Recovery
H
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Prep
A
General Warmup
Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep
B
Overhead Squat HWC
3 x 6
C
Hang Snatch Pull from Power Position HWC
3 x 6
D
Hang Snatch Pull + Hang Power Snatch from Power Position HWC
3 x 3
E
Strict Press HWC
3 x 6
F
Jerk Footwork HWC
3 x 10
G
Standing Cable Side Bend
3 x 15
Recovery
H
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Dan Rose
Comped USAW account for 2 years.
HWC programs have been producing National medalists since 2016
Get HWC Learn To Lift
Sebastian Rose
2024 Youth World Championships Team USA
Verified Athlete"2x Youth National Champion, 2023 Jr National Champion"
Ansley Amore
2022 Youth National Champion
Verified Athlete""
Michael Bloomfield
2021 Sr National Bronze Medalist
Verified Athlete""
Kat Lee
2021 Sr National Silver Medalist
Verified Athlete""
