OUR 2026 HYROX MEMBERSHIP IS NOW LIVE!
HAC Olympic Lifting
What You Get With Your Program:
Rolling 4-Week Training Blocks
Online Coaching App
Community Access
Video Feedback on Your Lifts
Ongoing Coaching Support
PB Guarantee
£79.99/month
£19.99 per week
Program Overview
HAC Olympic Lifting is a structured, percentage-based program designed to build the strength, power, and speed needed to excel at the Snatch and Clean & Jerk. Perfect for both novice and experienced Olympic lifters.
This program is delivered in rolling 4-week blocks with a retest week every 12th week, providing continuous progression over 17 weeks and beyond.
Training Days:
Length:
Running Sessions: 3 per week
Gym Sessions: 2 sessions per week
Why our members love it
- Percentage-Based Programming – Train at the right intensity for your current level, from beginner to advanced.
- Progressive Structure – 4 workouts per week with cyclical progression through strength endurance, speed, technique, and big lifts.
- Technical Mastery – Focus on the Olympic lifts (Snatch, Clean & Jerk) with supporting exercises to build the necessary foundation.
- Expert Coaching Access – Send videos of your lifts for personalized technique feedback and program adjustments.
- PB Guarantee – Complete every session within a testing block and we guarantee you'll hit a PB or get your money back.
This program is delivered in rolling 4-week blocks with a retest week every 12th week, providing continuous progression over 17 weeks and beyond.
Program Structure
Four-Week Block Structure
- Week 1: Strength Endurance – A strong pull, squat, and jerk is important! But if you don't have the capacity to perform effectively across 60-90 minutes, especially when percentages go up, you won't get the most from this program. The initial week develops your capacity to lift big and lift big often without compromising technique.
- Week 2: Speed and Power – With a foundation of capacity, we'll develop the necessary explosiveness and control through speed needed to add kilos to the bar.
- Week 3: Technique – Now we can move fast and often, it's time to increase the intensity. Week 3 adds weight to the bar whilst focusing on maintaining that speed and explosiveness.
- Week 4: Big Lifts – It's time to go to work! Reps are down but the weight is up. We're working at or over 80% for the majority of the week and building confidence at those higher percentages.
Is this for you?
How it works
No more scrolling forums, second-guessing your splits, or hopping between apps. We give you a clear, structured path so you can focus on training ... not overthinking.
Get The Program
Download The App
Speak To A Coach
Train & Track Progress
Frequently Asked Questions
Who is this program for?
The program is based on percentages and RPE, which allows both novice lifters and experienced lifters to start from their current strength point. Whether you're new to Olympic lifting or want to refine your technique and add kilos to the bar, this program meets you where you are.
How do I get feedback on my technique?
We'll provide you with detailed instructions and video demonstrations. With every program, you'll have full access to our coaches—send your coach videos of your lifts for personalized feedback on your technique. They'll even tweak your program to ensure you're always working on what you need to improve.
What equipment will I need?
Access to an Olympic barbell and squat rack, as well as an appropriate amount of plates for you to perform squats, deadlifts, and the Olympic lifts (Snatch and Clean & Jerk).
How long does the program last?
This program is delivered in rolling 4-week blocks with a retest week every 12th week. It's a subscription-based program (£79.99/month) that continues to develop your Olympic lifting over time.
How many workouts a week is the program?
The program consists of 4 workouts per week designed to build the strength, power, and speed needed to lift BIG! Each session includes technical work on the Olympic lifts plus supporting strength exercises.
Is my PB guaranteed?
Yes! If you complete every session within a testing block and don't PB, we will refund your monthly fee. That's our commitment to your progress.
