Free Introductory Olympic Weight Training Program
Week 3 & 4
At Summit Strength Training, we offer progressive programs designed to help beginners master the foundational movements of Olympic weightlifting. The second phase of our three-part series focuses on the clean — a powerful, full-body lift that builds explosive strength and athletic coordination.
Objectives of weeks 3 & 4 program include the following:
1. To efficiently move the barbell from the ground to the shoulders (rack position) by driving through the legs and hips, using explosive power (jumping) to propel the weight upward.
2. To activate and coordinate multiple muscle groups for rapid force production — either when lifting the bar from the ground or pressing it from the shoulders to overhead.
To enhance flexibility and build lower body strength through targeted squatting movements, including front and back squats.
Whether you're an athlete or new to Olympic lifting, this program provides the technical framework and physical conditioning needed to advance with confidence.
📩 Interested in getting started? Visit summitstrengthtraining.ca to learn more or request a copy of our introductory program.