OLYMPIC
LIFTING.
Master the snatch, clean and jerk with structured progressions. Build explosive power with the most technically demanding lifts in sport — programmed to improve week by week.
BUILT FOR POWER.
Olympic Lifting is a 52-week block-periodised programme focused on technical mastery and maximal power development. Every session builds toward cleaner positions, faster bar speed, and heavier lifts.
TECHNIQUE PROGRESSIONS
Weekly drill work breaking down the snatch and clean into positional reps — high pulls, hang variations, pause catches. Fix positions before you chase numbers.
WAVE LOADING
Intensity undulates within each block — 70% → 80% → 90% waves to build confidence under heavy loads and peak for testing weeks. The same method used at elite level.
ACCESSORY STRENGTH
Front squats, overhead squats, pulls from blocks, and pressing variations programmed to directly support the competition lifts. Nothing random — everything earns its place.
IS THIS YOU?
- You have the Olympic lifts in your training but have never followed a dedicated programme
- You can snatch and clean & jerk with reasonable technique but your numbers have stalled
- You want to compete or test in weightlifting — or just lift seriously
- You want a real block-periodised plan, not random WODs
WEEK 1. IN DETAIL.
This is exactly what Week 1 looks like. Four sessions, wave-loaded intensity, positional work built in.
- Snatch6 × 2 @ 70%
- Snatch Pull4 × 3 @ 80%
- Overhead Squat3 × 5 @ RPE 7
- Front Squat4 × 5 @ 75%
- Back Extension3 × 10
- Clean & Jerk5 × 2+1 @ 70%
- Clean Pull4 × 3 @ 80%
- Push Press4 × 4 @ RPE 7
- Romanian Deadlift3 × 6 @ RPE 7
- Weighted Plank3 × 45s
- Hang Snatch5 × 2 @ 65%
- Snatch Balance4 × 3 @ RPE 7
- Back Squat4 × 5 @ 75%
- Strict Press3 × 6 @ RPE 7
- Barbell Row3 × 8
- Hang Clean5 × 2 @ 70%
- Jerk (from rack)4 × 2 @ RPE 7
- Back Squat3 × 3 @ 85%
- Push Press3 × 5 @ RPE 7
- Chin-up3 × 6
All 52 weeks are built, progressed, and delivered inside the app. Start any Monday.
WHAT YOU NEED.
Olympic Lifting requires a proper weightlifting setup. Access to bumper plates and a platform is non-negotiable for this programme.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Olympic Lifting is built on the same technical progressions and wave-loading models used with Ulster Rugby Academy athletes developing ballistic power. 15+ years across elite sport. MSc in Strength & Conditioning Science, currently completing a PhD at St Mary's University.
BEFORE YOU START.
START OLYMPIC LIFTING.
TODAY.
7 days free. £9.99/month after. Cancel anytime.
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