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Advanced Weightlifting Techniques & Programming
Xcel Learning

Master advanced lifts, programming strategies, and strength progression

Summary

Price
£19 inc VAT
Study method
Online, On Demand
Duration
0.7 hours · Self-paced
Qualification
No formal qualification
Certificates
  • Reed Courses Certificate of Completion - Free
Additional info
  • Tutor is available to students

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Overview

Advanced Weightlifting Techniques & Programming is an in-depth, practice-oriented course designed for experienced lifters, coaches, and fitness professionals seeking to refine performance, efficiency, and safety in high-level resistance training. The course explores advanced biomechanical principles, neuromuscular adaptations, and movement optimization strategies that underpin elite weightlifting performance. Participants will develop mastery in complex lifts such as the snatch, clean and jerk, advanced squat and press variations, and Olympic-style pulling techniques.


Emphasis is placed on technical precision, force production, bar path efficiency, and individualized cueing strategies. The course also addresses advanced programming methods, load management, velocity-based training, and corrective approaches to overcome plateaus and reduce injury risk. Through detailed analysis, applied coaching frameworks, and evidence-informed methodologies, learners will enhance their ability to coach, perform, and program advanced weightlifting with confidence, precision, and long-term athletic sustainability.

Certificates

Reed Courses Certificate of Completion

Digital certificate - Included

Will be downloadable when all lectures have been completed.

Curriculum

13
sections
13
lectures
0h 43m
total

Course media

Description

Exciting Journey Ahead: Discover What Awaits in This Course!

Chapter 1: Foundations of Advanced Weightlifting
This chapter revisits the biomechanical and physiological foundations of weightlifting, focusing on how advanced lifters refine technique beyond beginner and intermediate levels. Topics include force production, leverage, bar path efficiency, motor learning, and long-term athletic development. Emphasis is placed on precision, consistency, and understanding how small technical changes lead to significant performance gains.

Chapter 2: Advanced Biomechanics and Movement Analysis
Learners explore in-depth biomechanics of compound lifts, including joint angles, moment arms, and kinetic chains. The chapter covers movement analysis tools, video breakdown techniques, common advanced-level compensations, and corrective strategies to optimize efficiency while minimizing injury risk.

Chapter 3: Mastery of the Squat Variations
This chapter examines high-bar, low-bar, front squat, box squat, and specialty squat variations. Advanced cueing strategies, stance optimization, tempo manipulation, accommodating resistance, and individualized squat mechanics are discussed to enhance maximal strength and power output.

Chapter 4: Advanced Deadlift Techniques
Focusing on conventional, sumo, deficit, rack pull, and tempo deadlifts, this chapter analyzes setup precision, hip mechanics, spinal positioning, grip strategies, and bar speed optimization. Troubleshooting plateaus and technical breakdowns under maximal loads is a key focus.

Chapter 5: Bench Press Optimization and Upper Body Strength
This chapter covers advanced bench press mechanics, including grip width experimentation, arch development, leg drive mastery, bar path refinement, and advanced accessory movements. Injury prevention for shoulders and elbows is integrated throughout.

Chapter 6: Olympic Weightlifting Skill Progressions
Learners dive into advanced clean, jerk, and snatch techniques. Topics include pull sequencing, triple extension efficiency, receiving positions, split jerk mechanics, and complex progressions designed to improve speed, coordination, and power.

Chapter 7: Advanced Programming and Periodization Models
This chapter explores linear, undulating, block, and conjugate periodization for advanced lifters. Load management, volume cycling, intensity waves, and long-term planning strategies are presented to maximize performance while preventing overtraining.

Chapter 8: Velocity-Based and Autoregulated Training
Focusing on modern training methods, this chapter introduces velocity-based training, RPE, RIR, and autoregulation frameworks. Learners gain practical skills for adjusting training variables based on readiness, fatigue, and performance feedback.

Chapter 9: Accessory Movements and Weak-Point Training
This chapter teaches how to identify individual weaknesses and select targeted accessory exercises. Emphasis is placed on structural balance, unilateral training, stability work, and strategic volume allocation to support primary lifts.

Chapter 10: Injury Prevention, Mobility, and Recovery
Learners examine advanced strategies for joint health, mobility optimization, soft tissue care, deloading, and recovery modalities. The chapter emphasizes proactive injury prevention and sustainable high-level training practices.

Chapter 11: Peaking Strategies and Competition Preparation
This chapter outlines advanced peaking protocols, tapering methods, psychological readiness, attempt selection, and competition-day execution. Both powerlifting and weightlifting competitive contexts are addressed.

Chapter 12: Coaching, Analysis, and Long-Term Athletic Development
The final chapter integrates coaching principles, athlete monitoring, and long-term progression strategies. Learners develop the ability to self-coach or coach advanced athletes using data-driven decisions, technical mastery, and ethical training practices.

Who is this course for?

This course is for experienced lifters, athletes, and fitness professionals who want to refine technique and optimize training programs. It’s ideal for those with a solid strength foundation seeking advanced lifting methods, effective programming strategies, and performance-driven insights to break plateaus, increase strength, and train with greater precision and purpose.

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Legal information

This course is advertised on Reed.co.uk by the Course Provider, whose terms and conditions apply. Purchases are made directly from the Course Provider, and as such, content and materials are supplied by the Course Provider directly. Reed is acting as agent and not reseller in relation to this course. Reed's only responsibility is to facilitate your payment for the course. It is your responsibility to review and agree to the Course Provider's terms and conditions and satisfy yourself as to the suitability of the course you intend to purchase. Reed will not have any responsibility for the content of the course and/or associated materials.

FAQs

Study method describes the format in which the course will be delivered. At Reed Courses, courses are delivered in a number of ways, including online courses, where the course content can be accessed online remotely, and classroom courses, where courses are delivered in person at a classroom venue.

CPD stands for Continuing Professional Development. If you work in certain professions or for certain companies, your employer may require you to complete a number of CPD hours or points, per year. You can find a range of CPD courses on Reed Courses, many of which can be completed online.

A regulated qualification is delivered by a learning institution which is regulated by a government body. In England, the government body which regulates courses is Ofqual. Ofqual regulated qualifications sit on the Regulated Qualifications Framework (RQF), which can help students understand how different qualifications in different fields compare to each other. The framework also helps students to understand what qualifications they need to progress towards a higher learning goal, such as a university degree or equivalent higher education award.

An endorsed course is a skills based course which has been checked over and approved by an independent awarding body. Endorsed courses are not regulated so do not result in a qualification - however, the student can usually purchase a certificate showing the awarding body's logo if they wish. Certain awarding bodies - such as Quality Licence Scheme and TQUK - have developed endorsement schemes as a way to help students select the best skills based courses for them.
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