OLYMPIC WEIGHTLIFTING

PREP PROGRAM

BECOME THE EXPERT

 B E C O M E TH E E XP E R T

INTRODUCTION
This program is designed to prepare you for Olympic
Weightlifting: Snatch and Clean & Jerk.

We will look at:

• Mobility & Flexibility

• General Warm-Ups
• Barbell Warm-Ups
• Preload Program
• Fundamentals Program

Olympic Weightlifting requires strength, speed, power,

stability, mobility and coordination. It is very technical and
can be stressful on your joints, specifically your knees,
elbows and wrists. Therefore, it is essential that you
develop the necessary attributes to lift well and without
injury.

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MOBILITY &
FLEXIBILITY

BECOME THE EXPERT

 B E C O M E TH E E XP E R T

INTRODUCTION
Good mobility is one of the most important attributes for Olympic
Weightlifting. If you don’t have the mobility to achieve a full depth
overhead squat, you are not able to achieve a full snatch.

For both the snatch and the clean, a lifter needs good:
• Ankle mobility (calves)
• Hamstring and adductor flexibility
• Quadriceps and hip flexor flexibility
• Thoracic mobility
• Latissimus dorsi flexibility
• Shoulder mobility (pectorals, deltoids and rotator cuff)

Prior to looking at over 60 mobility drills, I have detailed

specific mobility techniques that can be utilized:
• Release techniques
• Static and dynamic stretching
• Oscillatory and ballistic stretching
• Proprioceptive neuromuscular facilitation (PNF)
• Loaded stretches
• Resistance bands and band distraction PAGE: 4
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MOBILITY & FLEXIBILITY EBOOK

The drills in this section have been taken from our
Mobility & Flexibility eBook. If you haven’t already, you
can grab a copy of this absolutely FREE!

This is a HUGE 300+ page document. It mainly

concentrates on release techniques and static stretches.
However, it also covers, advanced stretching techniques
like Proprioceptive Neuromuscular Facilitation (PNF),
ballistic and loaded stretches, while busting a lot of the
myths associated with flexibility.

https://courses.strengthandconditioningcourse.com/p/mo
bility-flexibility

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USEFUL EQUIPMENT
Here is a list of useful equipment to use in your mobility
and flexibility regimes:

• Foam roller – long or short / smooth or bumpy.

• Massage Ball.
• Peanut shaped massage ball – great for either side of
the spine.
• Yoga strap (the yoga strap is non-elastic).
• Resistance band – can be used like a yoga strap.

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RELEASE TECHNIQUES
Release techniques are a method of hands-on therapy that you can perform yourself, usually with a foam
roller or massage ball. These techniques use pressure to result in a short-term release of muscle tension,
which in turn can allow you to achieve a more effective stretch or a full ROM squat for example, which of
course, can then result in long-term adaptations over consistent training.

The release techniques in this section are useful prior to Olympic weightlifting session and for post-session
recovery.

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STRETCHING
Proprioceptive Neuromuscular
Static Dynamic
Facilitation (PNF)
Active: The body part is moved into Controlled Dynamic: Actively Contract-Relax: This is also known
position and is actively held in the moving through a joint’s full range as post-isometric relaxation (PIR) and
static position using the surrounding of motion in a controlled, fluid capitalizes on muscle inhibition.
musculature. manner – oscillations can be used.
Passive: The body part is moved into Ballistic: Using momentum and Contract-Relax Agonist
position and held there using a often a jerking action to increase Contraction: Actively engaging the
supporting structure such as a wall or the range of a dynamic stretch. antagonist (opposing muscle) during
a partner. the stretch to capitalize on reciprocal
inhibition.
Maintenance: Short stretches held for
10-30 seconds.
Developmental: Longer stretches
held for 1-2 minutes (usually for
multiple sets).
*Reciprocal inhibition describes the process of muscles on one side of a joint relaxing to accommodate contraction
on the other side of that joint PAGE: 8
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OSCILLATORY & BALLISTIC

Oscillatory stretching is a great way to turn many of the
static stretches within this section into dynamic stretches.
Therefore, it acts as a great way to warm the muscles
and build stretch tolerance before training.

To perform an oscillatory stretch, you move through the

full or a partial range of the stretch in a smooth and fluid
motion (oscillations).

For example, during the frog stretch (pictured), you can

move your hips forward and back.

Ballistic stretches are similar to oscillatory stretches in the

sense that you repeatedly move in and out of the end
range position. However, as the name suggests, during
ballistic stretches, this is done with much more
momentum.

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OSCILLATORY & BALLISTIC

There are three phases to a ballistic stretch:

• Initial Phase: The antagonist muscle performs

concentric action to initiate the action.

• Coasting Phase: The momentum gained from the

initial phase allows the stretch to be taken beyond the
normal range.

• Deceleration Phase: This is initiated by eccentric

actions of the agonist (stretched muscle) as the muscle
passes its normal ROM

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PNF
PNF (proprioceptive neuromuscular facilitation) stretches capitalize on neuromuscular mechanisms that elicit
relaxation (inhibition) in the muscle and allow us to achieve a greater stretch.

Note: PNF techniques commonly come under the category of Muscle Energy Techniques (MET), a term used
to describe a range of physical therapy techniques.

These techniques are ideal for building long-term flexibility – we often perform the drills post-session or on
separate mobility focused sessions.

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PNF
Two fundamental principles of PNF:

• Post-Isometric Relaxation(PIR): Following a contraction (6-8 seconds), a muscle enters a deeper state of
relaxation (for around 5 seconds). These contractions are usually isometric (no change in muscle length –
pushing against a partner or an object) but can also be performed with a concentric contraction (muscle
shortening).

• Reciprocal Inhibition (RI): When a muscle contracts, the opposing muscle must relax to allow for efficient
movement. Therefore, when contracting an opposing muscle or directly after, you are able to achieve a
greater stretch. The nature of this technique allows you to engage the opposing muscles to “actively” reach
the barrier position of the targeted muscle.

Note: A contraction of just 20-30% is usually sufficient to invoke the desired response. However, clients will
often try to push maximally – the most intuitive cue is to instruct them to contact at 50-60%.

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LOADED STRETCHES
Loaded stretches are incredibly useful for Olympic weightlifters who need brilliant strength and mobility. Some
of my favourite loaded stretches include:

• The Overhead Squat – absolute favourite!

• Lying Lat Stretch.

• Dumbbell Fly Stretch.

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OVERHEAD SQUAT
One of the best examples of loaded stretching is the
overhead squat with a barbell. I have worked with literally
dozens of clients with terrible mobility that had spent
months doing the same stretching regimes to no prevail.
After a couple of weeks of overhead squat work (starting
with regressions), their mobility in their lower body,
shoulders, and thoracic spine improved dramatically.

To regress the overhead squat, I have the lifter stand with

their heels on plates. From there, they use a technique
barbell (5-10kg) and overhead squat as deep as possible.
This is pushed until they achieve a decent ROM. From
there, we progressively load the weight, and within a few
sessions, most people are achieving a decent overhead
squat.

The overhead squat is a prerequisite to the snatch. Also if

you can overhead squat, it is unlikely you will have many
problems with the front rack for the clean.
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RESISTANCE BANDS
Using resistance bands can be a highly effective way to
increase the intensity of a stretch or assist a stretch by
distracting a joint to allow for a greater range of motion.

The elastic nature of resistance bands means they can be

used to pull you into a greater stretch passively, or you
can pull/push against them to create a PNF stretch.
However, caution should be practiced to ensure the band
is not able to cause injury.

When you attach a resistance band to a sturdy structure,

such as a post, there is essentially an endless list of ways
in which you can attach the band to yourself to have it pull
you into a stretch. For example, many of the conventional
static stretches within this book can be performed with an
anterior or posterior pull from the band (you can play with
different setups and see what creates the best stretch).

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JOINT DISTRACTION
Joint distraction refers to when the joint (two bones
meeting to form a joint) are pulled apart slightly to create
more freedom of movement.

For example, if you grab your left hand (close to the wrist)
and pull it away from your forearm, this will distract the
joint and allow you to achieve a greater stretch on the
surrounding tissues.

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KEY MOBILITY DRILLS

In the following slides, we will look at some of the most useful release techniques and stretches for Olympic
Weightlifting, and following these slides, we will look at example mobility regimes – find which work best for you.

• P18: Rolling the feet • P34: Unilateral hamstring stretch. • P50: Solo pectoral PNF.
• P19: Rolling the calves • P35: Rolling the Gluteus maximus. • P51: Band pectoral stretch.
• P20: Heel drop calf stretch • P36: Pigeon glute stretch. • P52: External rotator stretch.
• P21: Standing calf stretch • P37: Box pigeon glute stretch. • P53: Internal rotator stretch.
• P22: Band ankle dorsiflexions • P38: Rolling the thoracic spine. • P54: Back scratch stretch.
• P23: Rolling the quads & hip flexors • P:39 Standing thoracic rotations. • P55: Anterior deltoid stretch.
• P24: Rolling the TFL. • P40: Quadruped thoracic rotations. • P56: Band front to back.
• P25: Standing quad stretch. • P41: Side-lying thoracic rotations. • P57: BB rolling the triceps.
• P26: Couch quad & hip flexor stretch. • P42: Rolling the lats. • P58: Standing triceps stretch.
• P27: Rolling the adductors. • P43: Dead hang stretch. • P59: Wall triceps stretch.
• P28: Frog stretch. • P44: Band lat stretch. • P60: BB rolling the forearms.
• P29: Deep squat adductor stretch. • P45: Loaded lat stretch. • P61: Scraping the forearms.
• P30: 90/90 stretch. • P46: Solo lat PNF. • P62: Floor flexor stretch.
• P31: Solo adductor PNF. • P47: Solo kneeling lat PNF. • P63: Floor extensor stretch.
• P32: Rolling the hamstrings. • P48: Rolling the pectorals.
• P33: Bilateral hamstring stretch. • P49: Standing pectoral stretch.
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ROLLING THE FEET

1. Stand up or sit on a bench or chair and place the
massage ball or golf ball on the floor.
2. Place your foot on top of the ball and begin to roll the
tissues on the sole of the foot.
3. Complete 1-3 sets of 30-60 seconds on each foot.

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ROLLING THE CALVES

1. Sit on the floor and place a foam roller under your
calves.
2. Both sides can be done at the same time if the roller
is long enough but doing one at a time allows for
more pressure to be placed through the calves.
3. If rolling your left leg, place your right foot over your
left, then raise your body up with your hands.
4. Slowly roll up and down the muscles for 30-60
seconds. Do not roll over the back of the knee, as
there are structures in your knee crease that don’t
respond well to rolling. Focus on the bulk of the
muscle.
5. Complete 1-2 times on each side.

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HEEL DROP CALF STRETCH

1. Stand with the balls of your feet on the edge of a
step or platform.
2. Both legs can be stretched at once, or you can raise
one leg up to apply more weight to the supporting leg
and increase the stretch.
3. When stretching the gastroc, keep your knee(s)
straight.
4. You can also change the angle at which your toes
are pointing (inwards/forwards/outwards) to vary the
stretch.
5. Bend your knee(s) slightly, and you will feel the
stretch transition from your gastroc to your soleus
(bending your knee(s) slacks the gastroc).
6. Repeat on both sides if stretching each leg
independently.
7. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
8. Complete 1-3 sets.
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STANDING CALF STRETCH

1. Stand in a hip-width stance and place one foot to the
front with your heel down and your toes up.
2. Bend the rear leg and sit back with your glutes to
increase the stretch.
3. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
4. Complete 1-3 times on each side.

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BAND ANKLE DORSIFLEXIONS

1. Attach a high-tension band around a solid structure.
2. Step into the band with one foot and place the band
around the crease of your ankle.
3. Stride forward onto a low box with the banded leg to
apply tension to the band – the aim is to pull the talus
bone back.
4. Place both your hands onto your thigh and push your
leg forward to dorsiflex the ankle – ensure you keep
your heel down.
5. This position can be held for 30-60 seconds, or
oscillations can be used, where you push into
dorsiflexion then roll the knee outwards to bring
yourself back to the starting position.
6. Repeat on both sides.
7. Complete 1-3 sets.

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ROLLING THE QUADS & HIP FLEXORS

1. Place the foam roller or massage ball on the floor.
2. To roll the hip flexors. Lie onto the roller at the crease
of your hip on one side – practice caution when
placing a massage ball into the crease of the hip or
groin to not overly stress the area.
3. To roll the quadriceps, roll up and down the entire
length of the thigh – one or both legs can be rolled at
a time, and you can rotate your leg to target the inner
or outer side of the thighs.
4. Slowly roll up and down the muscle mass for 30-60
seconds.
5. Complete 1-2 sets on each side.

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ROLLING THE TFL

Note: Rolling the TFL can help to relieve tension down
the outer side of your leg.

1. Lie on the foam roller with the outer side of your hip,
directly where your pants pocket would be.
2. Bring your other leg to the front and place your foot
down in line with the knee of the leg being rolled for
support.
3. Use your forearm and hand to support yourself.
4. Slowly roll up and down the muscle for 30-60
Seconds.
5. Repeat on both sides.
6. Complete 1-2 sets on each side.

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STANDING QUAD STRETCH

1. From a standing position, grab the top of one foot.
2. Maintain a soft knee position with the supporting leg.
3. Pull the foot up towards your glutes.
4. Keep your knees close together, which ensures you
maintain a full stretch down the length of your quads.
5. Squeeze your glutes, focusing on the side you are
stretching, and drive the hip forward into
hyperextension to facilitate the stretch. Your pelvis
should remain neutral throughout.
6. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
7. Complete 1-3 times on each side.

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COUCH QUAD/HIP FLEXOR STRETCH

1. Place your right leg against a wall or the top of your
foot onto a raised platform that is just below knee
height.
2. This places you in a half-kneeling position with your
left foot flat on the floor to the front.
3. Squeeze your glutes, specifically the right side, and
drive your right hip forward into hyper-extension to
facilitate the stretch. Your pelvis should remain
neutral.
4. Raising the arm on the side of the stretch and
reaching over the opposite shoulder increases the
stretch.
5. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
6. Complete 1-3 times on each side.

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ROLLING THE ADDUCTORS

1. Lie face down on the floor with the roller to your side,
at your hips.
2. Raise the leg you are rolling out to the side and place
your inner thigh on the roller.
3. If you can’t raise your leg to the roller, simply lower it
down, ensuring the roller ends up perpendicular to
your leg.
4. Use your hands/forearms to raise your body up to
apply more pressure onto the foam roller.
5. Slowly roll up and down the muscle mass for 30-60
seconds.
6. Complete 1-2 times on each side.

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FROG STRETCH
1. Get down into a quadruped position.
2. Spread your legs so your knees are as far apart as
possible.
3. Sit back with your hips/glutes to apply a stretch to
your inner thighs.
4. As you sit back with your hips, you can come down
onto your forearms.
5. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense – you can also create a
dynamic stretch by moving forward and back
(oscillatory stretch).
6. Complete 1-3 times.

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DEEP SQUAT ADDUCTOR STRETCH

1. Stand with your feet shoulder-width apart. Toes can
be angled out slightly.
2. Squat down into the deepest squat you can achieve.
Try to maintain a neutral spine with a proud chest.
3. Some lumbar flexion (where your lower back rounds
slightly as your pelvis tilts underneath) in a deep
squat is normal. Just ensure it is not excessive or
putting stress on your lower back.
4. Place your hands into a prayer position and use your
elbows to push your knees outwards.
5. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
6. Complete 1-3 times.

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90/90 STRETCH
1. Sit on the floor and bring one leg to the front and one
leg to rear with your knees bent at 90 degrees.
2. Your front leg will be rested on the outer side of the
leg and the rear leg will be rested on the inner side of
the leg – the hip of the front leg is externally rotated,
and the hip of the rear leg is internally rotated.
3. Try to keep your torso upright – you will find you lean
to the side of your front leg if there is tension around
the hips and lower spine.
4. This stretch can be performed dynamically, fluidly
transitioning from one side to the other without
having your hands on the floor.
5. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
6. Complete 1-3 times on each side.

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SOLO ADDUCTOR PNF

1. Depending on how low you can go, support yourself with
your hands or forearms on a bench, box, or sofa, etc.
2. Spread your legs into a box (side/center) split position. A
front split position can also be used, which places more
stretch onto the front leg’s hamstrings.
3. Hold the stretch for 10-15 seconds before releasing it
slightly.
4. Engage the muscles you are stretching by contracting
the muscles as if you are going to pull yourself up out of
the split position using your legs alone – 50-60%
intensity for 6-8 seconds.
5. Stop contracting and allow 1-2 seconds for the muscles
to relax fully, and take a deep breath in.
6. Exhale slowly and lower yourself down into a deep split
position to increase the stretch and hold for 10-15
seconds.
7. Repeat the previous steps 2-3 times and hold the final
position for 20-30+ seconds.
8. Complete the stretch on both sides if performing front
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ROLLING THE HAMSTRINGS

1. Sit on the floor and place a foam roller under the top
of your right or left hamstring.
2. Both sides can be done at the same time if the roller
is long enough. However, doing one at a time allows
for more pressure to be placed through the
hamstrings.
3. If rolling your left leg, place your right foot over your
left, then raise yourself up with your hands.
4. Slowly roll up and down the muscle for 30-60
seconds. Ensure you do not roll over the back of the
knee, as there are structures in your knee crease
(lymph nodes) that you don’t want to drive a roller
into. Focus on the bulk of the muscle.
5. Complete 1-2 times on each side.

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BILATERAL HAMSTRING STRETCH

It’s important to understand that rounding your spine and
dropping down to touch your toes isn’t necessarily a true
test of hamstring flexibility. You might have a mobile
lower spine that allows you to bend over double.

1. Stand with your feet hip-width or slightly wider apart.

2. Keep your knees straight throughout. However, they
do not have to be locked out – you can maintain a
soft knee position (slight bend).
3. Hinge at your hips by driving your glutes back,
ensuring your knees do not bend and your chest
remains proud.
4. As your glutes move back, you will feel the stretch on
your hamstrings.
5. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
6. Complete 1-3 times.

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UNILATERAL HAMSTRING STRETCH

1. Stand in a hip-width stance and place one foot to the
front – keep the sole of your foot flat.
2. Bend the rear leg and sit back with your glutes to
increase the stretch.
3. Raising your toes off the floor will increase the
stretch and place far more emphasis on the calves.
4. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
5. Complete 1-3 times on each side.

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ROLLING THE GLUTEUS MAXIMUS

1. Place a foam roller or massage ball on the floor. A
foam roller will help distribute the pressure across
the gluteal area and be less intense.
2. Place your upper gluteal area on the foam roller
(where your back pockets would be).
3. To roll your left-hand side, place your left leg over
your right, so your left leg’s ankle is just above your
right knee. This lengthens the musculature being
worked.
4. If this is not possible, simply drop your right knee off
to the side.
5. Slowly roll up and down the muscle mass for 30-60
seconds.
6. Complete 1-2 times on each side.

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PIGEON GLUTE STRETCH

1. Start on all fours.
2. To stretch your right side, place the outer side of your
right leg onto the floor. The sole of your right foot will
be pointing to the left, while your knee is pointing to
the right.
3. Slide your left leg back as you move your right leg
into position.
4. Keep your hips forward-facing and your chest proud.
5. Hinge forward while keeping your spine extended to
increase the stretch – you can fold (bend) forward to
stretch through your back also.
6. If you can, keep your right foot in line with your right
knee. However, you might need to pull your foot back
towards your hip.
7. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
8. Complete 1-3 times on each side.

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BOX PIGEON GLUTE STRETCH

1. Stand behind a box.
2. To stretch your right side, place the outer side of your
right leg onto the box. The sole of your right foot will
be pointing to the left, while your knee is pointing to
the right.
3. Stride back with your left leg as you move your right
leg into position.
4. Keep your hips forward-facing and your chest proud.
5. Hinge forward while keeping your spine extended to
increase the stretch.
6. If you can, keep your right foot in line with your right
knee. However, you might need to pull your foot back
towards your hip.
7. Hold for 30-60 seconds, or 2 minutes if the
musculature is very tense.
8. Complete 1-3 times on each side.

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ROLLING THE THORACIC SPINE

1. Lie with your mid-back on the foam roller.
2. Extend your arms out in front of you and cross them
over each other. You want your shoulders protracted
(pushed forward) to lengthen the muscles of the
back.
3. Slowly roll your mid-upper back area (up and down)
for 30-60 seconds.
4. For a great extension drill, keep the foam roller static
and take your arms extended overhead. From there,
allow gravity to do the work and mobilize each
vertebra (holding for 30-60 seconds).
5. Complete 1-2 times on each side.

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STANDING THORACIC ROTATIONS

1. Stand up and rotate to one side with your thoracic
spine (rotate with your chest).
2. If you are stand in front of the corner of a wall or a
post, you can use this to increase the stretch.
3. Hold the stretch for 30-60 seconds, or 2 minutes if
the musculature is very tense.
4. Complete 1-3 times on each side.

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QUADRUPED THORACIC ROTATIONS

1. Get down onto all fours.
2. Place your right hand behind your head.
3. Shifting back with your hips facilitates a small degree
of lumbar flexion, which will take away the arch. This
ensures you don’t compensate for the movement by
rotating your lumbar spine.
4. Place your right elbow under your torso before
rotating round and pointing it toward the ceiling or as
far as your mobility will allow.
5. Follow your elbow with your eyes.
6. Complete 2-3 sets of 5-10 rotations on each side.

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SIDE-LYING THORACIC ROTATIONS

1. Lie on your side.
2. Raise both legs up to 90 degrees.
3. Place your hands out to the front in a prayer position.
4. Slowly rotate with your thoracic spine to bring the top
arm over so that the back of your hand touches the
floor or as far as mobility allows.
5. Keep your leg firmly on the foam roller throughout
the whole movement.
6. Complete 2-3 sets of 5-10 rotations on each side.

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ROLLING THE LATS

1. Sit down on the floor with the foam roller to your left
side.
2. Raise your left arm up and lie down on your side,
with the foam roller placed onto the latissimus dorsi.
You will feel the large muscle mass just below and to
the rear of your armpit.
3. Slowly roll up and down the muscle mass for 30-60
seconds.
4. Complete 1-2 times on each side.

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DEAD HANG STRETCH

1. Hold onto a bar overhead – this can be done in a
pronated (overhand – palms facing away from you),
supinated (underhand – palms facing you) or neutral
(palms facing each other) grip position.
2. Hang from the bar.
3. You can keep your shoulder blades retracted or allow
your shoulder joint to distract to greatly increase the
stretch.
4. Pushing your feet to the front slightly (with straight
legs), will engage your hip flexors and abdominals
and stabilise you position.
5. If height allows, this position can also be done with
slight support from you heels on the floor.
6. Hold the position for 5-30 seconds.
7. Complete 1-3 sets.

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RESISTANCE BAND LAT STRETCH

1. Attach the band to something solid, a vertical or
horizontal bar is ideal.
2. Grab the band with your left hand, then turn your
back to the band, so your arm is bent over your
shoulder with your elbow pointing forward and up.
3. Step forward with your left leg and lean forward
slightly to put tension onto the band.
4. The band tension will pull back on your arm, creating
a great stretch.
5. Be sure not to lean too far forward, as you could lose
balance and injure your arm.
6. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
7. Complete 1-3 times on each side.

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 B E C O M E TH E E XP E R T

LOADED LAT STRETCH

1. Grab a set of light dumbbells and lie on a bench.
2. Bending your knees and raising your feet up onto the
bench will flatten your lower spine and prevent it from
extending to compensate.
3. With straight arms, bring your arms overhead.
4. Hold the bottom position for 5-15 seconds and
perform 3-5 reps.
5. If it gets too heavy, you can simply drop the weights
(the weight should be more than manageable).

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 B E C O M E TH E E XP E R T

SOLO STANDING LAT PNF

1. Stand behind a barbell on a rack or a windowsill, etc.
2. Place your hands (palms down) onto the barbell.
3. Push your head and torso down to apply the lat stretch
(this is a great thoracic extension drill).
4. Hold the stretch for 10-15 seconds before releasing it
slightly and push your hands into the barbell to engage
the lats – 50-60% intensity for 6-8 seconds.
5. Stop contracting, take a deep breath in, and allow 1-2
seconds for the muscle to relax fully.
6. Exhale slowly, drop your head and torso again to apply
the stretch reach the next barrier position, and hold for
10-15 seconds.
7. Repeat the previous steps 2-3 times and hold the final
position for 20-30+ seconds.

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 B E C O M E TH E E XP E R T

SOLO KNEELING LAT PNF

1. Kneel behind a bench/box/sofa.
2. Bend your elbows and bring your hands behind your
head – you can put your hands into a prayer position.
3. Lean forward and place the bottom of your upper arms
on the bench.
4. Push your head and torso down to apply the lat stretch
(this is a great thoracic extension drill).
5. Hold the stretch for 10-15 seconds before releasing it
slightly and push your arms into the bench to engage
the lats – 50-60% intensity for 6-8 seconds.
6. Stop contracting, take a deep breath in, and allow 1-2
seconds for the muscle to relax fully.
7. Exhale slowly, drop your head and torso again to apply
the stretch reach the next barrier position, and hold for
10-15 seconds.
8. Repeat the previous steps 2-3 times and hold the final
position for 20-30+ seconds.

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 B E C O M E TH E E XP E R T

ROLLING THE PECTORALS

1. Place a massage ball onto a post at chest height.
2. Push your chest into the ball, just to the side of your
armpit to target the pec minor.
3. Knead the tissues for 30-60 seconds.
4. You can flex your shoulder at 90 degrees and slowly
horizontally flex and extend the shoulder to maximize
the effectiveness of the release – perform 5-10
horizontal flexions and extensions.
5. Complete 1-2 times on each side.

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 B E C O M E TH E E XP E R T

STANDING PECTORAL STRETCH

1. Raise your hand up with your elbow bent at 90
degrees.
2. Place your forearm along the edge of the door
frame/wall/post and turn your body away from your
arm.
3. Hold for 30-60 seconds for a regular stretch or 2
minutes if the musculature is very tense.
4. Complete 1-3 times.

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 B E C O M E TH E E XP E R T

SOLO PECTORAL PNF

1. Stand and raise your hand up with your elbow bent
at 90 degrees.
2. Place your forearm along the edge of the door
frame/wall/post and turn your body away from your
arm to reach the barrier position.
3. Hold the stretch for 10-15 seconds before releasing it
slightly and pushing your forearm into the structure –
50-60% intensity for 6-8 seconds.
4. Stop contracting, take a deep breath in, and allow 1-
2 seconds for the muscle to relax fully.
5. Exhale slowly and turn your body away from your
arm to reach the next barrier position and hold for
10-15 seconds.
6. Repeat the previous steps 2-3 times and hold the
final position for 20-30+ seconds.
7. Complete the stretch on both sides.

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 B E C O M E TH E E XP E R T

BAND PECTORAL STRETCH

1. Attach a low-tension band to a solid structure – the
height can be modified to create different stretches.
2. Hold each end of the band and turn your back to the
band attachment point.
3. Raise your arms up to the sides (palms forward) and
step forward to apply tension to the band and
increase the stretch.
4. You can move the position of your arms to target
different areas of the pecs and shoulders.
5. Ensure you fully support the position with your legs
(don’t lean too far into the stretch) – you shouldn’t be
at risk of falling.
6. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
7. Complete 1-3 times.

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 B E C O M E TH E E XP E R T

DOWEL EXTERNAL ROTATOR STRETCH

1. Take a dowel in your left hand and bring your left
hand behind your back so the dowel is running up
your back and over your head.
2. Take your right hand overhead and grab the dowel.
3. Gently pull the dowel forward with your right hand,
either over your right or left shoulder (try both and
see which one feels best).
4. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
5. Complete 1-3 times on each side.

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 B E C O M E TH E E XP E R T

DOWEL INTERNAL ROTATOR STRETCH

1. Grab a dowel in your left hand.
2. Bend your elbow fully and externally rotate your
shoulder. This will bring the dowel onto the outer side
of your left arm.
3. Bring your right arm under your left arm and grab the
dowel.
4. Gently pull on the dowel to apply the stretch.
5. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
6. Complete 1-3 times on each side.

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 B E C O M E TH E E XP E R T

BACK SCRATCH STRETCH

1. Stand up straight and place one hand over your
shoulder and behind your head (palm facing your
back and fingers down).
2. Place your other arm behind your lower back (palm
facing outward and fingers upward).
3. Push the arms towards each other to increase the
stretch. However, caution should be practiced not to
place maladaptive stress on the shoulder joints.
4. A towel or band can be used to assist the stretch,
either pulling down to increase the stretch on the top
arm or pulling up to increase the stretch on the
bottom arm.
5. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
6. Complete 1-3 times on each side.

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 B E C O M E TH E E XP E R T

ANTERIOR DELTOID STRETCH

1. Stand with your back to the raised surface (kitchen
surface, windowsill, etc).
2. Bring your elbows back so you can place your palms
onto the raised surface.
3. Drop your body down under control to apply a
stretch.
4. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
5. Complete 1-3 times.

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 B E C O M E TH E E XP E R T

BAND FRONT-BACKS
1. Grab a red band with a wide overhand grip. The
wider your arms, the easier it is to take the band
overhead and down towards your glutes.
2. The band gives you the freedom to widen your grip
as you pass it overhead. Your grip should be wide
enough so that you aren’t forced to aggressively
stretch the band out as you perform the movement,
as this can cause you to shrug your shoulders,
engaging musculature rather than promoting mobility.
3. Start with the band at your hips and while
maintaining straight arms throughout, pass it
overhead until it reaches your glutes, or the range of
motion you can achieve.
4. Complete 2-3 sets of 5-10 reps.

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 B E C O M E TH E E XP E R T

BB ROLLING THE TRICEPS

1. Set the barbell up on a rack at lower chest height.
2. Place the back of one arm onto the sleeve of the
barbell while supporting yourself and the barbell with
your other hand.
3. Slowly roll up and down the muscle for 30-60
seconds.
4. You can also flex and extend your elbow to increase
the release.
5. Complete 1-2 times on each side.

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 B E C O M E TH E E XP E R T

STANDING TRICEPS STRETCH

1. Stand upright with a hip-width stance.
2. Take your left arm overhead and reach down the
center of your back.
3. Take your right arm and place it above your left
elbow (on the triceps).
4. Pull on your left arm to pull it down and towards your
right side
5. Hold for 30-60 seconds for a regular stretch or 2
minutes if the musculature is very tense.
6. Complete 1-3 times on each side.

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 B E C O M E TH E E XP E R T

WALL TRICEPS STRETCH

1. Bend your left elbow and bring your left hand over
your right shoulder.
2. Place the back of your left arm on a wall or post and
lean into it to apply a stretch.
3. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
4. Complete 1-3 times on each side.

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 B E C O M E TH E E XP E R T

BB ROLLING THE FOREARMS

1. Set up a barbell up on a rack at around chest height
– the barbell can be lowered to abdominal height if
you find it easier to roll the tissues in this position.
2. Place your forearm on the sleeve of the barbell (on
top for the flexors and underneath for the extensors).
3. Slowly roll up and down the muscle for 30-60
seconds.
4. Complete 1-2 times on each side.

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 B E C O M E TH E E XP E R T

SCRAPING THE FOREARMS

Scraping tools can be used to apply pressure and
scrape the skin to relieve tension.

I often use a Gua Sha scraping tool on my forearms

(flexors) prior to front squatting in a front rack position –
if someone feels discomfort in their wrists when they are
in a front rack position, 30-60 seconds of scraping
usually sorts it out.

Gua Sha is a traditional Chinese method, and the term

comes from the Chinese word for scraping.

1. Hold the scraping tool in one hand and hold your

other forearm to the front.
2. Scrape from your wrist to your elbow – we tend to
massage towards the heart.
3. You can scrape both your flexors and extensors.
4. Scrape for 30-60 seconds on each side.
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 B E C O M E TH E E XP E R T

FLOOR FLEXOR STRETCH

1. Kneel on the floor and place the palms of your hands
on the floor with your fingers facing you.
2. Ensure the heel of your palms stays down and lean
back to apply a stretch.
3. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
4. Complete 1-3 times.

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 B E C O M E TH E E XP E R T

FLOOR EXTENSOR STRETCH

1. Kneel on the floor and place the back of your hands
(dorsal side) on the floor with your fingers pointing
towards each other.
2. Push down onto your hands to apply the stretch.
3. Hold for 30-60 seconds for a regular stretch, or 2
minutes if the musculature is very tense.
4. Complete 1-3 times.

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 B E C O M E TH E E XP E R T

PRE-WEIGHTLIFTING ROUTINE V1
Here’s a great routine to use prior to Olympic Weightlifting.

TECHNIQUE SETS/REPS/TIME NOTES

Rolling Feet 1x 30-60 Seconds (Each Side) Roll at a good tempo that will
Rolling Calves 1x 30-60 Seconds (Each Side) encourage circulation and help to
raise deep muscle temperature.
Heel Drop Calf Stretch 1x 30-60 Seconds (Each Side)
Rolling Hamstrings 1x 30-60 Seconds (Each Side)
Rolling Glutes 1x 30-60 Seconds (Each Side)
Rolling Quads & Outer Thighs 1x 30-60 Seconds (Each Side)
Rolling Pecs 1x 30-60 Seconds (Each Side)
Rolling Lats 1x 30-60 Seconds (Each Side)
Band Lat Stretch 1x 30-60 Seconds (Each Side)
Rolling Thoracic Spine 1x 30-60 Seconds
Thoracic Extension Drill 1x 30-60 Seconds
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 B E C O M E TH E E XP E R T

PRE-WEIGHTLIFTING ROUTINE V2
Here’s a great routine to use prior to Olympic Weightlifting.

TECHNIQUE SETS/REPS/TIME NOTES

Rolling Feet 1x 30-60 Seconds (Each Side) Roll at a good tempo that will
Rolling Calves 1x 30-60 Seconds (Each Side) encourage circulation and help to
raise deep muscle temperature.
Heel Drop Calf Stretch 1x 30-60 Seconds (Each Side)
Rolling Hamstrings 1x 30-60 Seconds (Each Side)
Rolling Glutes 1x 30-60 Seconds (Each Side)
Rolling Quads & Outer Thighs 1x 30-60 Seconds (Each Side)
Rolling Pecs 1x 30-60 Seconds (Each Side)
Rolling Lats 1x 30-60 Seconds (Each Side)
Band Lat Stretch 1x 30-60 Seconds (Each Side)
Rolling Thoracic Spine 1x 30-60 Seconds
Thoracic Extension Drill 1x 30-60 Seconds
PAGE: 65
 GENERAL
WARM-UPS

BECOME THE EXPERT

 B E C O M E TH E E XP E R T

INTRODUCTION
A warm-up prepares you for the activity at hand, both
physically and psychologically. It gets you ready to
perform at your best and reduces your risk of injury – a
warm-up usually lasts between 10-20 minutes.

During a warm-up, we aim to raise your heart rate, blood

flow, and respiration rate. It should also increase core and
muscle temperature, joint viscosity (reduces friction within
the joint), and muscle elasticity.

A warm-up can include generic methods to increase your

body temperature, for example, using a rowing machine.
However, it should also include activities that work the
specific muscle and movements that are going to be used
during the main session.

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 B E C O M E TH E E XP E R T

SQUAT WARM-UP
Phase Exercise/Drill Sets/Reps/Time Rest

Raise Prowler Push (40-80kg) 4x50m 30-40 Seconds

Activate & Mobilize Bodyweight Squat 2x10 15-20 Seconds

DROME’s Bodyweight Lunges 2x5 Each Side 15-20 Seconds

Band Activation Lateral Band Walk 2x20 Strides Each Side 10-15 Seconds
Spanish Squat 2x30 Second Iso Holds +10 20-30 Seconds
Squats
Potentiate Box Jumps 3x3 15-20 Seconds
Barbell Sets

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 B E C O M E TH E E XP E R T

SNATCH WARM-UP
Phase Exercise/Drill Sets/Reps/Time Rest

Raise Rower 3-5 Minutes N/A

Activate & Mobilize Roll Lower Body 2-3 Minutes N/A

DROME’s Bodyweight Squat 2x10 10-15 Seconds
Pec Release 1x30 Seconds Each Side N/A
Band Front to Back 1x15 N/A
Band Activation Band Face Pull 2x15 15-20 Seconds
Spanish Squat 2x30 Seconds 30 Seconds
Band Good Morning 2x15 15-20 Seconds
Potentiate Vertical Jump 3x3
Barbell Sets

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 B E C O M E TH E E XP E R T

CLEAN & JERK WARM-UP

Phase Exercise/Drill Sets/Reps/Time Rest

Raise Rower 3-5 Minutes N/A

Activate & Mobilize Roll Lower Body 2-3 Minutes N/A

DROME’s Bodyweight Squats 2x10 10-15 Seconds
Roll Lat + Band Stretch 1x30 Seconds Each Side N/A
Quadruped Thoracic 1x10 Each Side N/A
Rotations
Band Activation Band Upright Row 2x15 15-20 Seconds
Terminal Knee Extension 2x15 Each Side 15-20 Seconds
Band Good Morning 2x15 15-20 Seconds
Potentiate Vertical Jumps 3x3 15-20 Seconds
Barbell Sets
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 B E C O M E TH E E XP E R T

BAND FACE-PULL
1. Attach the band to something solid at chest height,
either looping the band around and holding both ends
or looping the band through itself, so you have hold of
one end of the band with both hands.
2. Facing the attachment point, grab the band with an
overhand grip. Or you can grasp the band with just your
fingers, rather than a full grip, to help encourage the
upper back to work as the primary mover rather than
the biceps.
3. Step backwards to apply tension to the band.
4. Keep your chin back.
5. Pull backwards and slightly upward to bring yourself
into a double bicep pose position. Maintain good head
posture, pull your hands back to your temples, and
don’t push your head towards the band.
6. Return to the starting position under control, allowing
your shoulders to extend slightly.
7. Complete 2-3 sets of 10-20 reps.
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 B E C O M E TH E E XP E R T

BAND UPRIGHT ROW

1. Stand upright in good posture.
2. Stand on the inside of a low to medium-tension band
and hold the top end with a narrow shoulder-width grip
– a wider grip is less stressful on the shoulders.
3. Brace your core.
4. Pull upwards and outwards with your elbows to pull
the band up while keeping the band as close to the
body as possible – keep your wrists lower than your
elbows (don’t turn them over).
5. Hold the top position for a second or two before slowly
lowering the shoulders back down to the starting
position and complete successive reps.
6. Complete 2-3 sets of 10-20 reps.

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 B E C O M E TH E E XP E R T

LATERAL BAND WALK

1. Place a small loop band around your feet or lower
legs or hold a long band in each hand and stand
on it – having it around your feet can help to
increase glute engagement.
2. Stand up tall with good posture, bend your knees
slightly.
3. Step 1-2 foot-widths in the direction you are going.
Stay in control, and don’t allow your leg to be
dragged by the band.
4. Complete 2-3 sets of 10-20 strides in each
direction.

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 B E C O M E TH E E XP E R T

SPANISH SQUAT
Spanish squats are one of the best warm-up exercises to
perform prior to squatting or any other session that
involves the legs.

1. Attach 1-2 medium to high tension resistance bands

around a solid structure.
2. Step into the band(s) so that they are placed at the top
of the calves.
3. Walk back to apply tension to the bands – the bands
will support you as you sit back but will not save you
from falling.
4. Sit back into a parallel squat with your shins vertical –
the bands allow for this.
5. Hold this position for 30-40 seconds.
6. After the isometric hold, you can perform 5-10 squats
to really get the quads firing (keep the shins vertical).
7. Complete 2-3 sets of 30-40 second holds.

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 B E C O M E TH E E XP E R T

TERMINAL KNEE EXTENSION

1. Place a medium to high tension band around
something solid at knee height.
2. Step into the band with one leg and place the band
around the back of the knee (in the crease).
3. Step back to apply tension to the band.
4. With the leg that is attached to the band, slowly roll
forward onto the ball of the foot to bend your knee.
5. Slowly bring your foot back down onto your heel
and lock your knee fully, ensuring you don’t place
unnecessary stress on the joint by forcing it into a
hyperextension.
6. Complete 2-3 sets of 10-15 reps on each side.

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 B E C O M E TH E E XP E R T

BAND GOOD MORNING

1. Stand inside of a medium to high tension band.
2. Hinge at your hips and place the band over the
back of your neck.
3. Explosively extend your hips to stand up straight.
4. Hinge at your hips until your torso is just above
parallel to the floor – maintain soft knees and
ensure your glutes push rearwards to maximize the
stretch and activation of the hamstrings.
5. Complete 2-3 sets of 10-15 reps.

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 B E C O M E TH E E XP E R T

VERTICAL JUMP
1. Stand in a hip-width stance.
2. Explosively flex the hips and knees into a quarter
squat position and as you do this, swing your arms to
the rear. Some test protocols may involve the athlete
having their hands on their hips (with an arm swing,
jumps are generally >10% higher.
3. Drive your feet into the floor.
4. As you triple extend, drive your arms forward into the
guard position.
5. Land with bent hips and knees to cushion the impact.
6. Complete 1-5 sets of 1-3 reps.

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 B E C O M E TH E E XP E R T

BOX JUMP
1. Stand in a hip-width stance about 1-2ft behind the box.
2. Swing your arms rearwards as you simultaneously sit
back with your hips and bend your knees.
3. Swing your arms forward as you drive your feet into the
floor and explode upwards and forwards.
4. Bend your knees upon landing to reduce the impact.
5. Step back down off the box before getting ready for
successive reps.
6. Perform 2-3 sets of 1-5 reps.

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 BARBELL
WARM-UPS

BECOME THE EXPERT

 B E C O M E TH E E XP E R T

INTRODUCTION
Performing a barbell complex is one of the best ways to
warm-up for Olympic weightlifting.

Barbell complexes are a series of exercises performed

back-to-back with the barbell.

We will look at the SCC Barbell Warm-Ups for:

• The Snatch
• The Clean
• The Jerk

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 B E C O M E TH E E XP E R T

SCC SNATCH WARM-UP

Here are the steps to the SCC Snatch Warm-Up:

1. Low Barbell Squat x5

2. Snatch-Grip RDL x5
3. Hang Snatch Pull x 5
4. Hang Snatch High Pull x5
5. Tall Muscle Snatch x5 (keep overhead on the last one)
6. Overhead Squat x3
7. Snatch Balance x3
8. Tall Snatch x3
9. Hang Snatch x2
10. Snatch x1

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 B E C O M E TH E E XP E R T

SCC CLEAN WARM-UP

Here are the steps to the SCC Clean & Jerk Warm-Up:

1. Low Barbell Squat x5

2. Clean-Grip RDL x5
3. Hang Clean Pull x 5
4. Hang Clean High Pull x5
5. Tall Muscle Clean x5 (keep overhead on the last one)
6. Front Squat x3
7. Tall Clean x3
8. Hang Clean x2
9. Clean x1
10. Move onto jerk warm-up if performing jerks.

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 B E C O M E TH E E XP E R T

SCC JERK WARM-UP

Here are the steps to the SCC Clean & Jerk Warm-Up:

1. Strict Press x5
2. Push Jerk x4
3. Power Jerk x3
4. Split Jerk x2 (on main leg or each side if you practice
both).

PAGE: 83
 PRELOAD
PROGRAM

BECOME THE EXPERT

 B E C O M E TH E E XP E R T

3-WEEK PRELOAD
This preload program focusses on general strength
training with a bias towards Olympic weightlifting.

This preload will prepare your structures for the high

stress that Olympic weightlifting puts on your body.

Ideally, rest from Olympic weightlifting (squatting) for 1

day between each session and 2 days after day 3.

Lift intensity is quantified using the RPE scale which is

explained on the next page.

5 Rep maxes are performed on the major lifts on week 3.

Add 15% to these numbers (weight lifted x 1.15) to
estimate your 1RM.

1RME’s (1RM Estimates) are not an exact science but act

as a great guideline to program off – working off
percentages of the 1RME.
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 B E C O M E TH E E XP E R T

THE RPE SCALE

The preload program works off the RPE Scale (Rating of Perceived Exertion): 1-10 Scale.

Most exercises will be programmed between RPE 6 and 10. See RPE 6 as 60%, 7 as 70%, 8 as 80%, 9 as 90%
and 10 as 100% intensity for the given sets or reps.

For example, if you are performing 5 reps at RPE 9, we want them 5 reps to be very hard, but you could probably do
1 or 2 more reps.

RPE INTENSITY

1-2 Vey easy

3 Easy
4 Moderate
5-6 Somewhat hard
7-8 Hard
9 Very Hard
10 Maximal
PAGE: 86
 THE PRELOAD
DAY 1 DAY 2 DAY 3
SQUAT + UPPER PUSH DEADLIFT + UPPER PULL SQUAT + UPPER PUSH

EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 5x8 7-8 1 5x5 7-8 1 5x5 7-8
CLEAN OVERHEAD
FRONT SQUAT 2 5x6 8-9 2 5x3 8-9 2 5x3 8-9
DEADLIFT SQUAT
3 5RM 10 3 5RM 10 3 5RM 10
1 5x8 7-8 1 4x10 7-8 1 4x6 7
SG BTN PUSH
STRICT PRESS 2 5x6 8-9 PENDLAY ROW 2 4x8 8-9 2 4x5 8
PRESS
3 5RM 10 3 4x6 10 3 4x4 9
1 3x10 ES 7 1 4x10 7 1 4x12 7
SG UPRIGHT LATERAL
RFESS 2 3x8 ES 8 2 4x8 8 2 4x10 8
ROW LUNGE
3 3x6 ES 9 3 4x8 9 3 4x8 9
1 4x12 7 1 4x12 ES 7 1 3x5 ES 7
SINGLE-ARM
DB Z PRESS 2 4x10 8 2 4x10 ES 8 DB SNATCH 2 3x4 ES 8
ROW
3 4x8 9 3 4x8 ES 9 3 3x3 ES 9
1 3x10 7 1 3x10 7 1 3x10 7
GHD BACK HANGING GHD BACK
2 3x12 8 2 3x12 8 2 3x12 8
EXTENSION KNEE RAISE EXTENSION
3 3x15 9 3 3x15 9 3 3x15 9
 B E C O M E TH E E XP E R T

FRONT SQUAT
The front squat is a fundamental movement for Olympic
weightlifters and will usually become your primary squat
variation if you choose to take on a weightlifting bias in
your training.

1. Take the barbell off the rack in a front rack position.

The barbell should be sat just behind the highest point
of your shoulders with the weight loaded down your
spine – the closer to your throat the better!
2. Take a 2-3 short strides back and adopt your squatting
stance (around shoulder width).
3. Take a deep breath in and engage your trunk muscles.
4. Bend at your hips and knees and drop into a full-depth
(ass to grass) squat – aim to get your hips over your
heels (don’t sit back with your hips).
5. Recoil out of the bottom, breathe out at the top and
perform successive reps.

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 B E C O M E TH E E XP E R T

CLEAN DEADLIFT
A clean deadlift has a slightly different starting position
and technique to a conventional deadlift. This technique
actually makes it a little harder to pull the weight off the
floor but sets the optimal position for the clean.

1. Stand with the balls of your feet under the barbell

(bottom of your laces).
2. Bend at your hips and knees and grab the barbell with
a hook grip.
3. Sit back with your hips, look forward and drive your
spine into extension.
4. Take a deep beath in and engage your trunk muscles.
5. Drive your feet into the floor to break inertia and
elevate the barbell off the floor.
6. Lift the barbell smoothly and maintain the position of
your trunk as the barbell passes your knees.
7. Drive your hips into the barbell and extend them.
8. Reverse the movement to bring the barbell back down
to the floor and perform successive reps.
9. You can breathe out at the top or at the bottom. PAGE: 89
 B E C O M E TH E E XP E R T

OVERHEAD SQUAT
The overhead squat is a prerequisite to the snatch and
needs to be mastered.

1. In a snatch-grip, take the barbell overhead.

2. Keep the barbell over the back of your neck – there
will be a slight posterior bias in the wrists.
3. Adopt your squatting stance.
4. Take a deep breath in and engage your trunk muscles.
5. Cue to spread the barbell apart with your hands to
maximize tension.
6. Bend at your hips and knees and drop into a full-depth
(ass to grass) squat – aim to get your hips over your
heels (don’t sit back with your hips).
7. Hold the bottom position for a second before driving
your feet into the floor and your hands into the barbell
to return to the starting position and perform
successive reps.

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 B E C O M E TH E E XP E R T

STRICT PRESS
The strict press is essential for developing overhead
strength. Some may perform the strict press from a rack
position. However, without the initial dip and drive to
propel the barbell off your shoulders, it is best performed
from a standard press position.

1. Hold the barbell at the base of your palms with your

elbows directly underneath it.
2. Take the barbell off the rack and take 2-3 short stride
back.
3. Take a deep breath in and engage your trunk and
gluteal muscles.
4. With your head back, drive your palms into the barbell
and start to press it overhead.
5. As the barbell passes your head, engage your upper
back to rotate your shoulder blades upwards. This will
take your head and torso underneath the barbell.
6. Hold the barbell at the top for a second before
bringing it back to the starting position and performing
successive reps. PAGE: 91
 B E C O M E TH E E XP E R T

PENDLAY ROW
The Pendlay row is a great way to develop back strength.

1. Stand with your toes under the barbell.

2. Hinge at your hips and bend your knees slightly (shins
vertical) and grab the barbell with a shoulder-width or
slightly wider grip.
3. Your torso should be parallel or slightly above parallel
to the floor.
4. Take a deep breath in and engage your trunk muscles.
5. Pull the barbell and bring it explosively towards your
lower chest.
6. Lower the barbell back down to the floor under control
and perform successive reps.

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 B E C O M E TH E E XP E R T

SG BTN PUSH PRESS

Behind the neck presses can be hard on your shoulders
but are brilliant for those that want to build weightlifting
specific overhead strength and stability.

1. With the barbell on your back, adopt your snatch-grip.

2. In a hip to shoulder-width stance.
3. Take a deep breath in and engage your trunk muscles.
4. bend your knees (push your knees out) to dip and
drive the barbell off your back.
5. As the barbell is propelled upwards, drive your palms
into the barbell, pressing it to lock the barbell out
overhead.
6. Bring the barbell back down to you back under control
and drip your knees before it lands on your traps to
cushion the impact (this can take some getting used
to).

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 B E C O M E TH E E XP E R T

RFESS
The Rear Foot Elevated Split Squat (aka Bulgarian split
squat) is a brilliant way to build leg size and strength.

1. Place your rear leg on a bench, box or stack of weight

plates, etc.
2. The rear leg can be placed with the top of your foot
down or with your toes curled round to support
yourself on the ball of your foot.
3. Stride forward with the front leg. The optimal stride
length allows for full depth without creating an
excessive stretch on the hip flexors of the rear leg and
without the front knee tracking too far forward (it is fine
for the knees to come over your toes, but it is not
necessary during this exercise with the right setup).
4. Squat down until the rear knee is 1-2 inches off the
floor and drive your front foot into the floor to raise
back up to the starting position.
5. Perform successive reps.
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 B E C O M E TH E E XP E R T

SG UPRIGHT ROW
Snatch-grip upright rows are one of the best ways to
develop trapezius and vertical pulling strength.

1. Hold the barbell with a snatch grip in the power

position (across the creases of your hips).
2. Take a deep breath of air and engage your trunk
muscles.
3. Note: Rather than bracing and using the valsalva
maneuverre, lifters will often breathe with the
movement (anatomical breathing).
4. Explosively pull the barbell upwards to a point where
your elbows are at approximately shoulder height.
5. Control the barbell as it descends and perform
successive reps.

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 B E C O M E TH E E XP E R T

LATERAL LUNGE
Lateral lunges are a great way to build overall leg
strength and reduce the risk of groin injuries.

You can stride into each lunge or set a preset stance.

1. With a barbell on your back or a weight held to your

front, adopt a wide stance which allows you to lunge
to each side.
2. Keep the soles of your feet flat and your toes pointing
forwards.
3. Take a deep breath in and engage your trunk muscles.
4. Squat down to one side, ensuring you are sitting back
with your hips to maintain depth and maximize the
engagement of the posterior chain.
5. Drive your foot into the floor to raise back up to the
starting position and perform successive reps.

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 B E C O M E TH E E XP E R T

DB Z PRESS
The Z (Žydrūnas Savickas) press works both your
shoulders and core intensely – it makes light weight feel
hard.

1. Grab a set of dumbbells and sit on the floor with your

legs out to your front.
2. Bring the dumbbells up to your shoulders.
3. Take a deep breath of air and engage your trunk
muscles.
4. Press the dumbbells overhead, hold the position at the
top for second and return them to the starting position.
5. Perform successive reps.

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 B E C O M E TH E E XP E R T

SINGLE-ARM ROW
The single-arm row is one of the best way to develop
back and grip strength.

The movement can be performed with or without a knee

support on a bench.

1. Bend over and support yourself with one hand on a

bench.
2. Take a split stance (if rowing with your right hand, put
your right leg to the rear) and grab a dumbbell in one
hand.
3. Drop your shoulder to stretch your back muscles.
4. Pull the dumbbell up to your side and perform
successive reps.

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 B E C O M E TH E E XP E R T

DB SNATCH
The dumbbell snatch is an easy exercise to understand
and master and helps to build total body strength and
shoulder stability.

1. Place a dumbbell on the floor.

2. Stand over the dumbbell.
3. Bend at your hips and knees and grab the dumbbell
with one hand (ensure your other arm is not on your
leg).
4. Drive your chest up, take a deep breath in and engage
your trunk muscles.
5. Pull on the dumbbell and pull it in a vertical path.
6. Once your elbow come up to the height of your
shoulder, turn it over and lock your arm out overhead.
7. Perform successive reps.

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 B E C O M E TH E E XP E R T

GHD BACK EXTENSION

Most of the top weightlifters in the world do A LOT of GHD
back extension work, which is a sign of how good this
exercise is for developing the necessary back strength.

1. Set the GHD up so when lying on it with straight legs,

your hips are just in front of the thigh pads.
2. Bend at your hips to drop your torso.
3. Engage your posterior chain muscles (calves,
hamstrings, glutes, quadratus lumborum and erector
spinae) to extend your hips and hyperextend your
back slightly.
4. Perform successive reps.

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 B E C O M E TH E E XP E R T

HANGING KNEE RAISE

Hanging knee raises are a great exercise for your
abdominals and hip flexors.

1. Hang from a bar and bring your feet to the front

slightly to stabilize the position.
2. Raise your knees up under control.
3. Lower your legs under control and perform successive
reps.

PAGE: 101
FUNDAMENTALS
PROGRAM

BECOME THE EXPERT

 B E C O M E TH E E XP E R T

INTRODUCTION
The Fundamentals Program is the next step from the
Preload program and is designed to introduce the
Olympic lifts and their many variations.

The Training Split: 4-Weeks – 3 sessions a week

• Day 1: Snatch + Clean Assistance

• Day 2: Jerk + Upper Push Assistance
• Day 3: Clean + Snatch Assistance

PAGE: 103
 WEEK 1 – DAY 1
DAY 1
SNATCH + CLEAN ASSISTANCE
EXERCISE SETS & REPS REST NOTES

POWER SNATCH 6x1 RPE 6-7 1 MIN

CLEAN PULL 4x3 RPE 8 1-2 MINS

MID-HANG CLEAN HIGH PULL 3x3 RPE 7 1-2 MINS

CLEAN GRIP RDL 4x8 RPE 7 1-2 MINS

HANGING KNEE RAISE 3x10 RPE 7 30-60 SECS

 WEEK 1 – DAY 2
DAY 2
JERK + UPPER PUSH ASSISTANCE
EXERCISE SETS & REPS REST NOTES

PUSH JERK 6x1 RPE 6-7 1 MIN

STRICT PRESS 4x8 RPE 8 1-2 MINS

SNATCH GRIP BTN PRESS 4x6 RPE 7 1-2 MINS BTN = BEHIND THE NECK

LATERAL RAISE 4x12 RPE 7 1-2 MINS

GHD BACK EXTENSION 3x10 RPE 7 30-60 SECS

 WEEK 1 – DAY 3
DAY 3
CLEAN + SNATCH ASSISTANCE
EXERCISE SETS & REPS REST NOTES

POWER CLEAN 6x1 RPE 6-7 1 MIN

SNATCH PULL 4x3 RPE 8 1-2 MINS

MID-HANG SNATCH HIGH PULL 4x3 RPE 7 1-2 MINS

SNATCH GRIP RDL 4x8 RPE 7 1-2 MINS

AB ROLL OUT 3x5 RPE 7 30-60 SECS

 WEEK 2 – DAY 1
DAY 1
SNATCH + CLEAN ASSISTANCE
EXERCISE SETS & REPS REST NOTES

SNATCH 6x1 RPE 6-7 1 MIN

MUSCLE CLEAN 4x3 RPE 8 1-2 MINS

FRONT SQUAT 3x5 RPE 8 1-2 MINS

CLEAN GRIP UPRIGHT ROW 4x8 RPE 7 1-2 MINS

HANGING KNEE RAISE 3x15 RPE 8 30-60 SECS

 WEEK 2 – DAY 2
DAY 2
JERK + UPPER PUSH ASSISTANCE
EXERCISE SETS & REPS REST NOTES

POWER JERK 6x1 RPE 6-7 1 MIN

STRICT PRESS 4x6 RPE 8 1-2 MINS

SNATCH GRIP BTN PUSH PRESS 4x5 RPE 7 1-2 MINS

SEATED DB PRESS 4x10 RPE 7 1-2 MINS

GHD BACK EXTENSION 3x15 RPE 8 30-60 SECS

 WEEK 2 – DAY 3
DAY 3
CLEAN + SNATCH ASSISTANCE
EXERCISE SETS & REPS REST NOTES

CLEAN 6x1 RPE 6-7 1 MIN

MUSCLE SNATCH 4x3 RPE 8 1-2 MINS

OVERHEAD SQUAT 4x5 RPE 7 1-2 MINS

SNATCH GRIP UPRIGHT ROW 4x8 RPE 7 1-2 MINS

AB ROLL OUT 3x8 RPE 8 30-60 SECS

 WEEK 3 – DAY 1
DAY 1
SNATCH + CLEAN ASSISTANCE
EXERCISE SETS & REPS REST NOTES

POWER SNATCH 6x2 RPE 6-7 1 MIN

CLEAN PULL 4x2 RPE 9 1-2 MINS

HANG CLEAN HIGH PULL 3x3 RPE 8 1-2 MINS

CLEAN GRIP RDL 4x6 RPE 8 1-2 MINS

HANGING KNEE RAISE 3x20 RPE 8 30-60 SECS

 WEEK 3 – DAY 2
DAY 2
JERK + UPPER PUSH ASSISTANCE
EXERCISE SETS & REPS REST NOTES

SPLIT JERK 6x1 RPE 6-7 1 MIN

PUSH PRESS 4x5 RPE 8 1-2 MINS

SNATCH GRIP BTN PUSH JERK 4x4 RPE 7 1-2 MINS

DB Z PRESS 4x10 RPE 7 1-2 MINS

GHD BACK EXTENSION 3x20 RPE 9 30-60 SECS

 WEEK 3 – DAY 3
DAY 3
CLEAN + SNATCH ASSISTANCE
EXERCISE SETS & REPS REST NOTES

POWER CLEAN 6x2 RPE 6-7 1 MIN

SNATCH PULL 4x2 RPE 9 1-2 MINS

HANG SNATCH HIGH PULL 3x3 RPE 8 1-2 MINS

SNATCH GRIP RDL 4x6 RPE 8 1-2 MINS

AB ROLL OUT 3x10 RPE 9 30-60 SECS

 WEEK 4 – DAY 1
DAY 1
SNATCH + CLEAN ASSISTANCE
EXERCISE SETS & REPS REST NOTES

SNATCH 6x2 RPE 6-7 1 MIN

POWER CLEAN 4x2 RPE 8 1-2 MINS

FRONT SQUAT 3x3 RPE 9 1-2 MINS

CLEAN GRIP UPRIGHT ROW 4x6 RPE 8 1-2 MINS

HANGING KNEE RAISE 3x25 RPE 10 30-60 SECS

 WEEK 4 – DAY 2
DAY 2
JERK + UPPER PUSH ASSISTANCE
EXERCISE SETS & REPS REST NOTES

JERK (ANY VARIATION) 6x2 RPE 6-7 1 MIN

STRICT PRESS 4x3 RPE 9 1-2 MINS

SNATCH GRIP BTN PUSH PRESS 4x5 RPE 8 1-2 MINS

STANDING DB PRESS 4x10 RPE 8 1-2 MINS

GHD BACK EXTENSION 3x25 RPE 8 30-60 SECS

 WEEK 4 – DAY 3
DAY 3
CLEAN + SNATCH ASSISTANCE
EXERCISE SETS & REPS REST NOTES

CLEAN 6x2 RPE 6-7 1 MIN

POWER SNATCH 4x2 RPE 8 1-2 MINS

OVERHEAD SQUAT 3x3 RPE 8 1-2 MINS

SNATCH GRIP UPRIGHT ROW 4x6 RPE 8 1-2 MINS

AB ROLL OUT 3x12 RPE 10 30-60 SECS

 B E C O M E TH E E XP E R T

THE FULL COURSE

If you have enjoyed the content in this Prep Program, you
will love the full course.

Our Olympic weightlifting course is a step-by-step guide

to the snatch and the clean & jerk and covers all the
major exercises in incredible depth.

The course is packed with hours of video tutorials that

breakdown the main lifts and countless variations.

Upon successful completion of the final exam, you will

gain your SCC Olympic Weightlifting Specialist (OWS)
Certificate and Badge and will have an in-depth
understanding of how to perform and coach the Olympic
lifts.

Become the Expert!

PAGE: 116
HOPE YOU ENJOYED
OUR CONTENT

BECOME THE EXPERT