FIT202: Introduction to Weight Training – Part 2: The Olympic Lifts

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:

  • Front Squat
  • Strict Press
  • “Clean” – through the Hang 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)


More barbells!

Our primary focus in this program is the continuation of our education on the use of a barbell. In Part 1, we learned how to perform the 3 “Powerlifts” – aka the Back Squat, the Bench Press, and the Deadlift. This time around, we are working with variations of each that make up something officially referred to as “Weightlifting”. This is a field of field training dominated by the two “Olympic Lifts”: the Clean & Jerk, and the Snatch. Specifically, we will be working 3 fundamental elements of that “Clean & Jerk” movement. These are: the Front Squat, the Overhead Press, and the Hang Clean. All 3 movements are excellent fitness and performance tools and do well to propel our movement education forward. Additionally, we will be introducing DB variations of the Snatch movement as well.

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 the barbell Powerlifts and set up baseline level of full-body strength on 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.


We’d Love To Chat!

Schedule a 15-minute demo and learn how PLT4M can integrate technology and fitness education at your school!