VENUS WEIGHTLIFTING

21-DAY ONLINE PROGRAM

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Training Program Introduction

12 Chinese weightlifting training 01 02 03 04 05 06 07

program BAT Strength Snatch from Rest & Clean from Push Jerk Rest &
Detailed video coaching on each Training Launch Point Learn Launch Point Learn
Breathing
session (can be found in course)
3 sets of Body Alignment Training
exercises 08 09 10 11 12 13 14
3 Technique coaching webinars (can be BAT Snatch & Split Jerk Rest & Clean Clean & Jerk Rest &
found in course) Snatch Learn Learn
Hip Mobility Balance

15 16 17 18 19 20 21

BAT Panda Pull Pin Rest & Power Snatch Power Clean
& & Rest &
& Snatch Movement Learn Learn
Elastic Squat Snatch Squat Clean
Energy

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STRENGTH TRAINING AND MOVEMENT FROM LAUNCH POINT WEEK 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BAT - BREATHING TRAINING TRAINING REST TRAINING TRAINING REST

1. Body Alignment Strength Training Snatch from Watch the Clean from Push Jerk Watch the
Training Launch Point Coaching Video Launch Point
watch today's coaching Coaching Video
In terms of a 1-10 scale of effort, I watch today's coaching watch today's coaching watch today's coaching
video in the course video in the course
recommend starting with a 2/10 video in the course video in the course
effort, never going beyond a 5/10.
Do it at least 5 days a week. Try just Topic: Shrug or No Topic: Lower Body
one week and let yourself find the Shrug?
results.
Alignment in Squats
watch today's coaching
Movement ： Click video in the course

1.Body Breathing Exercise

6 or 9 reps Demo
2.Side-lying Diaphragm Raising
15 reps each side - 2 sets
Feel the difference in your both
sides of shoulder mobility when
you’ve done one side.

Demo

2.Watch the video

to understand what is "BCDR"
in Olympic Weightlifting
watch today's coaching
video in the course

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FULL MOVEMENT WEEK 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BAT - HIP MOBILITY TRAINING TRAINING REST TRAINING TRAINING REST

Body Alignment Snatch & Split Jerk Watch the Clean Clean & Jerk Watch the
Training Snatch Balance Coaching Video watch today's coaching
In terms of a 1-10 scale of effort, I
watch today's coaching
video in the course
watch today's coaching video in the course Coaching Video
watch today's coaching video in the course
recommend starting with a 2/10 video in the course
effort, never going beyond a 5/10.
Do it at least 5 days a week. Try just
Topic: Why endless Topic: How to engage
one week and let yourself find the
results.
training pain? your core in lifting

Movement ： Click
watch today's coaching
video in the course
3 sets of each movement
Do an air squat before and
after the training
1. Hip Walking Demo
20 steps forward & 20 sets
backward
2.Side-lying Single-side Ilium
Rolling Exercise Demo
12 reps each side
3.Hip Hinge
Demo
15 reps

If there's extra time, complete

30 wall-facing squats every
day! Demo

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ELASTIC ENERGY & POSTURAL STRENGTH WEEK 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BAT - Elastic Energy TRAINING TRAINING REST TRAINING TRAINING REST

Body Alignment Panda Pull & Snatch Pin Movement Watch the Power Snatch & Power Clean & Watch the
Training watch today's coaching watch today's coaching Coaching Video Squat Snatch Squat Clean Coaching Video
Do it at least 5 days a week. Try just video in the course video in the course
one week and let yourself find the Coaching Coaching
results.

Movement ： Topic: The secret of Chinese

ACCESSORY TRAINING in
Topic: Elastic Energy
3 sets of each movement Training for Power
Olympic Weightlifting
You can do a few reps each watch today's coaching
Click video in the course
movement following the rule
of not getting you tired , only
as activation before your
training
And complete the full set of
raining at the end of the
strength training
1. Band Assisted Jumping
6 reps/set Demo
2.Stiff-ankle Hopping
30's - 60's /set Demo
3.Bottom Bounce
in/out 12-20 reps
Demo

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