FOCUS 4: LIFT – Olympic Weightlifting
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Dates: May 25th to July 19th, 2026
Duration: 8 Weeks
Frequency: 3 Sessions / Week
Primary Goals:
– Peak to a max snatch and clean & jerk
– Develop positional strength and technical improvements
– Learn how to use primers as part of warm-up to build good habits in movement
– Increase patience, balance, control, and stability in the Olympic lifts
Good for:
– Athletes of all levels
Structure:
– One Snatch focused session
– One Clean & Jerk focused session
– One Snatch / Clean & Jerk assisted focused work
Commitment:
For the best results, including all sessions will maximise athletes peak toward their max efforts.
For athletes looking to improve their lifts specifically, including the Snatch & Clean & Jerk Session will suffice.
Class Length:
All sessions are designed to fit within a 60-minute class and can be coached effectively in a group setting.
INTRODUCTION to FOCUS 4: LIFT
We hit our 4th FOCUS cycle with the LIFT program. This cycle is brought to us by Aimee Anaya Everett, our LIFT Head Coach. Aimee has an INCREDIBLE pedigree as a USAW Senior International Coach, coaching athletes of all levels & ages notably, coaching Mattie Rogers to multiple World Championships & Olympic Games. In addition, Aimee has owned and coached in affiliates and has developed a class specific program for us to help your members increase their understanding AND ability on the Olympic lifts.
This program will include a lot of Technical Primers which is different from what we call “Drill Sets” in our regular classes. Drill sets are progressions we use to lead classes into a full movement we do for classes. WITHIN drills sets we use drills that support a point of performance. In this program, Technical Primers are drills or complexes that help athletes TRAIN a specific teaching point. Rather than progress towards a full snatch in a step by step way, we focus on ONE movement/complex to teach and train positions.
Here are some words from Aimee that elaborates on the elements of this program:
PRIMERS
– Technique primers are designed to be used as a barbell warmup, but also a teaching point. Coaches can use this time to warm the class up together on the barbell while offering instructions and coaching points on finding an intention with that day’s movement, before starting that day’s training.
– Technique primers progress over the course of the 8-weeks so each week is offering a new focus point- overhead stability, patience staying over the bar, balance over the whole foot, lockout, control of the bar, etc.
– It is important to be patient and present during primers, no rushing! Do the movement with purpose, even though it is only the barbell. People will often want to rush through these to just start adding weight to the bar. It is important to let the class know that these primers are not only warming up their bodies, but their positions. Doing them with intention is what allows that movement and focus to carry over to the full lifts. It is TECHNICAL WORK while also WARMING THEM UP.
THE LIFTS
– All snatches and cleans should be performed as a full lift (squat snatch / squat clean), not as power movements
– If a member does not have experience with the full lifts, this is a perfect opportunity to teach them how to do the full lifts, while also developing the positional strength and mobility to do them.
– If a member does not have a 1RM, guide them to go based on how they feel. Don’t allow them to move up in weight if their movement is not there. Movement should always be the priority.
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Structure of classes:
The classes will include:
– General Bodyweight Warm up
– Mobility / Activation
– General Barbell Warm up
– Technique Primer
– Lifts
– All sections should be coach led, helping members focus on their movements.
– Perform a brief whiteboard overview of the session & lead straight into the warm ups through to the general barbell warm up.
– Re-group back to the whiteboard to discuss the technical primer, demonstrate and emphasize the points you want to see.
– Primers should always be performed with empty bars or trainer bars. Lead the reps for the first set, always reminding members the key points & positions. Allow the following sets (if desired) to be performed individually so that you can walk around and get more personalized with your coaching.
Example of sessions:
