FIT203: Introduction to Weight Training – Part 3: The Olympic Lifts Cont’d

Quick Look

  • 25 Workouts over 5 Weeks
  • 3 Instructional “Weightlifting” Days per Week
  • 1 Team Training Session per Week
  • 1 Guided Mobility/Recovery Session per Week

Testing & Tracking

Establishment of first-time maxes for:

  • Jerk Press
  • “Clean” – through the Full Clean

Includes a re-assessment of:

  • 1 Mile Run (Aerobic capacity)
  • Push/Pull (Strength Capacity)
  • 1 Minute Max Jump Rope (Skill)
  • Squat Therapy (Mobility)
  • 2 Min Burpee Test (Anaerobic Capacity)
  • PLT4M MetCon (Overall Fitness)


Wrapping up our Strength Education!

In the final part of our introduction to weight training, our focus is on the final 3 barbell variations of our core lifts. In Part 1, we learned how to perform the 3 “Powerlifts” (Back Squat, Bench Press, Deadlift). In Part 2, we began learning pieces of the Olympic Lifts (Front Squat, Strict Press, Hang Clean). Now we are introducing another round of “OLY” lift elements – aka the Overhead Squat, the Push/Jerk Press, and the full Clean.

Athletes will learn the movements gradually, before coming to and recording a baseline “max” in each of the major lifts. This will help direct training within more advanced programs down the road as well as serve as another point of data for progress and ability tracking. All the while, athletes will continue to develop and track the broad fitness markers introduced in earlier programs.


Each weightlifting day begins with a detailed brief of the lesson’s specific goals and points of performance. Then, we provide a guided warm up, followed by in-depth movement education and technique work. After the major movement, athletes will learn and complete various accessory work and capacity training, often wrapped up with a competitive “finisher” to keep up motivation and engagement.


Students should have a basic understanding of human movement mechanics. For example, they should know the points of performance within an air squat before attempting a loaded squat. Ideally, that have already learned all previous barbell movements as well, having built up experience and basic strength ability upon which to build.


Grades 9 – 12 – Students and athletes who have a basic understanding of movement and are looking to move on into the world of fitness and performance training.


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