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Uplift Lifting Club

This program is designed for beginners who want to develop a strong foundation in Olympic lifting. The focus is on learning and improving technique in the snatch and clean & jerk, while building strength, mobility, and speed through accessory lifts.

Program Goals:
Learn correct technique and movement patterns for the snatch and clean & jerk.
Build strength in key positions through squats, pulls, and presses.
Develop mobility, balance, and coordination specific to Olympic lifting.
Introduce consistent training habits with 4 structured sessions per week.

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Beginner Program - 4 Days P/W

Perfect Block for those STARTING weightlifting. Nail your squat, hinge position and pressing. Once this is completed follow up with Beginner Program - 5 Days PW.

Beginner Program #1 - 4 days PW

This Program uses blocks to work on your pull & help you get faster off the floor. If you do not have access to blocks, stack 2 x 15kg plates on top of each and make your own.

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Block Work Program - Intermediate

This is a 6 Week Block Program - targeted to get both your snatch & clean and jerk better using blocks. If you do not have blocks, use 2 x 15kg plates stacked onto of each other so the bar starts just below the knee. Or, you can do Hang work below the knee!

Block Program - Intermediate

Use this to get your clean & jerk ratio up! By the end of the 6 weeks, you should be feeling ALOT more confident with your clean & jerks. There is a lot of volume in this program and you'll learn to be able to jump under a heavy clean & jerk even when you feel fatigued.

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Clean & Jerk Gains

This is a 6 week block targeted at getting you better at Clean & Jerks. There is NO snatch work in this program. You'll be squatting, pulling, cleaning & going overhead.

Unf*ck your Clean & Jerk

This is an EPIC 4 week program when you get injured & cant go overhead. Expect a PB Squat at the end of this 4 week block & for your pulls to feel like a breeze. This is a HARD program, with heavy % and lots of grunt work.

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Squats & Pulls Program - Advanced

Squats & Pulls Program

This program has been designed by Izzy for one of her athletes who needed to put 15kg on her total to qualify for the Australian National Championships. She needed to get stronger overhead as her pulls & squats showed she had the strength for a big total. This program is great for a intermediate weightlifter who knows how to snatch & clean & jerk but wants to take their overhead position to a new level. After completing this program, you should feel more confident performing overhead squats – which will most definitely transfer to your snatches as well as your jerks.

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Bulletproof Overhead Squat

Bulletproof OHS Program

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Beginner Program - 5 Days PW

This 5-day Olympic lifting program builds on our beginner foundation, helping you take your snatch and clean & jerk to the next level. With more volume, advanced progressions, and focused technique work, you’ll develop strength, speed, and confidence under the bar. Perfect for lifters ready to refine their form, push heavier weights, and master more complex variations.

Beginner -  5 days PW

Use this program to develop speed & power !

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Kyles Power Project

This Program has been designed by Kyle Bruce 2024 Olympian. If you follow Kyle Bruce, you'll know that power/ speed is one of his biggest points as an Olympic weightlifter.   This Program was designed to help athletes improve their olympic lifting but with a clear emphasis on speed & power.   Although there are many components to being a high level skilled weightlifter - Power is one of the most underrated elements that most new / intermediate athletes get wrong.  This program will most certainly increase your power as well as speed/ general aggressiveness in your olympic lifts.  If you are struggling with this element of your lifting then this program is for you!  This program has been trialled & tested multiple times even in preparation for the Olympic games!

Kyles Power Project - 5 Days Per Week

This Program has been used by our coaches and athletes in a successful lead up to many major competitions - World Championships, Commonwealth Games and the pinnacle of the sport, the Olympic Games. It works- the proof is in the pudding, both multiple national record holders, world championship representees and a commonwealth games silver medal. This is what we do for ourselves at the peak of our athletic career as elite Olympic weightlifters as well as hundreds of athletes we have worked with in preparations for competition. If you are preparing for a competition and need a template and guidance to succeed on the platform this is the program for you! You will peak in your main lifts (Snatch / Clean & Jerk) and be in peak performance for your up-and-coming competition.

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Competition Taper - 5 Days Per Week

Competition Taper

This is an advanced program to help correct technical flaws. When we do no feet work we really have to focus on extension and not swinging the bar out. Expect your snatches and cleans to feel extra crisp after this program. Highly recommend doing this program at least 2 months out of your next competition.

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No Feet Program - Work on 2nd Pull

This 4 Day PW Block will use *No Foot* variations to help with lifters pulls and correct technical flaws. By the end of the block your *No Foot* PBS should be getting close to your regular 1RMS - signifying an improvement in technique and strength.

No Feet Program - 4 Days Per Week

4 Day Deficit Block. If you dont have a deficit block, stand on 2 x 15 - 20kg plates. One foot per plate. Or Stand on mats or the top of jerk blocks. Sit deep at the start and use legs - the % account for how much harder deficit work is. This is hard technically and requires lifters to have intermediate experience.