This weightlifting program is meant for new weightlifters as well as lifters in other strength sport looking for a transition to weightlifting. The approach is to spend as much time with a bar overhead as possible.  The program allows for squats to be pushed along with a great amount of presses and over head work. 
 
Main Focuses:
1)Positional strength in overhead positions & hole
2)Keeping the bar close in the pull (Good knee movement)
3)Introduction to olympic lifting 
4)Good balance of strength work to transition from other strength sports into a more technical like olympic lifting
 
Days/week: 4 days
Program Length: 4 weeks
Volume: Moderate
Intensity: Moderate/high
Experience required: Beginner (0 Months of Olympic Lifting)
 
Equipment Needed:
Barbell
Plates
Flat Bench
Foam Roller