12 Weeks Learn Olympic Weightlifting
in North Sydney
A coached pathway to a real snatch, clean and jerk. Built for
- Masters athletes.
- CrossFitters who want to lift properly.
- Absolute beginners.
From first lift to Competition Platform:
We're a registered NSW Olympic Weightlifting Club
Beginner & Competitor Friendly
37 RIDGE ST, NORTH SYDNEY. Parking available!
We're a registered NSW Olympic Weightlifting Club
Beginner & Competitor Friendly
37 RIDGE ST, NORTH SYDNEY. Parking available!
Welcome to Bears Lifting,
From your first lift to advanced training, we teach you to feel and understand positions, not just copy a cue and follow along. We guide everyday people safely and effectively. No gimmicks, no cookie-cutter programs, just hands on expert coaching, the way it should be.
What We Do:
- Face-to-face Olympic weightlifting coaching in North Sydney for complete beginners, Masters lifters and CrossFitters.
- Learn to Snatch, Clean & Jerk — with a Coach beside You, working with You.
- Progressed movements to master your correct positions
- A proven system to integrate your movements into the full lifts
- An understadning of why each position is important so you know what to focus on, what to video and look for, and what 'online advice' is helpful or distracting.
- Programming, mobility and rehab drills for any training you do outside our studio
Don't be intimidated:
- You don't need previous weightlifting experience
- You don't need to be exceptionally strong
- We'll teach you the positions, explain why they matter, coach your movement and give you specific drills to practise between sessions.
Weightlifting with Structure, Coaching, and Results.
A 12-WEEK OLYMPIC WEIGHTLIFTING JOURNEY
Designed and refined by Sam, this program will progressively teach you the olympic lifts.
WEEKS 1-3: Learn your Positions
WEEKS 4 - 6: Connect the Movements
WEEKS 7-9: Lift with Confidence
WEEKS 10-12: Build Confidence in Working Singles
WEEKS 1-3: Learn your Positions
- Learn your optimal positions and understand what works best for you and why.
- Build overhead strength
- Get comfortable moving fast!
- Improve your footwork placement and consistency
- Drill your hang positions and third pull (mostly snatch work, you learn faster by understanding the snatch first).
- You'll learn a hang power snatch on your very first session!
WEEKS 4 - 6: Connect the Movements
- Teach you change of direction to get you under the barbell faster for snatches and cleans.
- Add speed and depth to your catch
- Transfer your snatch overhead drills to the jerks.
- Build strength from the floor
WEEKS 7-9: Lift with Confidence
- Improve your third pull acceleration and timing
- Strengthen your physical and mental strength in the bottom positions
- Heavy Squatting
WEEKS 10-12: Build Confidence in Working Singles
- Get your body used to low rep strength work
- Get a proper taste for a weightlifting program
- Sneaky max outs to give you a solid base and understanding for future programming and technical drills.
What You Get:
I want you to UNDERSTAND Weightlifting, not just do it.
Stop jumping between exercises and random workouts you've picked up online; work directly with a coach who can see your movement and correct your technique in real time. There's a progression to follow and each person has subtle differences.
Learn what, why and when we train each aspect of each lift through:
Your coaching is based on what you need to improve. The goal isn't to finish 12 weeks and start again from zero.
It's to understand the lifts well enough to keep improving and to have the knowledge, understanding, and awareness to make corrections on your own!
Learn what, why and when we train each aspect of each lift through:
- A 12 Week structured Process that works
- Personal Homework drills and stretches.
- Specific warm-up drills to practise your positions between coached sessions.
- CrossFit-Friendly Training - keep doing the training you enjoy while developing your Olympic lifts.
- Individual Feedback - including video analysis of your lifts to take home and understand.
Your coaching is based on what you need to improve. The goal isn't to finish 12 weeks and start again from zero.
It's to understand the lifts well enough to keep improving and to have the knowledge, understanding, and awareness to make corrections on your own!
JUST 3 TOTAL SESSIONS PER WEEK
- We will have three days of olympic weightlifting programmed for you - more is not necessarily better for new lifters.
- A minium 1 of these sessions is required each week, one on one with your Coach in our North Sydney gym. This face to face time is paramount for developing good early habits and greatly increasing your learning curve.
- You have the coice of 1, 2 or all 3 of your weekly sessions being one on one with your coach.
- Sam will arrange your programming and warm up drills to fit around any other gym or CrossFit workouts if required.
- For online training programming only, please contact me to discuss how it best works for us both -
AND YES, of course you can travel for work or holidays during the 12 Week course and pick it up again when you return!
Who This Is For:
Three types of lifters walk through our door. All three do well
NEW LIFTERS:
If you've never snatched or cleaned before, or even touched a barbell, that's fine. This is actually our strongest result group - no bad habits to correct, just positions to build right from the start.
You don't need:
- Previous Olympic lifting experience.
- Exceptional mobility.
- Advanced strength.
- Knowledge of weightlifting terminology.
We'll start where you are.
You just need to be willing to learn.
Recommended Training: SILVER (most popular) OR GOLD (see price options below).
2 or 3 One on One Coached sessions per week for the first 2 weeks;
This can drop once things start to be understood better and you become more empowered to train alone and let you save some cash ;)
If you've never snatched or cleaned before, or even touched a barbell, that's fine. This is actually our strongest result group - no bad habits to correct, just positions to build right from the start.
You don't need:
- Previous Olympic lifting experience.
- Exceptional mobility.
- Advanced strength.
- Knowledge of weightlifting terminology.
We'll start where you are.
You just need to be willing to learn.
Recommended Training: SILVER (most popular) OR GOLD (see price options below).
2 or 3 One on One Coached sessions per week for the first 2 weeks;
This can drop once things start to be understood better and you become more empowered to train alone and let you save some cash ;)
CROSSFITTERS AND GYM OR SPORTS ATHLETES:
You don't have to give up your CrossFit classes or strength & conditioning while learning the lifts. Our programming is built to work around your current training, not compete with it.
Ideal: 1–2 one-on-one coaching sessions, with programmed drills for your other trainnig days.
You don't have to give up your CrossFit classes or strength & conditioning while learning the lifts. Our programming is built to work around your current training, not compete with it.
- Homework drills slot into your other taining warm ups, so you keep learning and drilling positions without having to add weekly sessions.
- We coach specific lifts, so your normal gym training can still be done as is.
- For faster progress, Sam will prescribe alternate exercises to slide into your normal gym training eg Power Jerks may substitute an overhead exercises if that is the programmed WOD exercise.
Ideal: 1–2 one-on-one coaching sessions, with programmed drills for your other trainnig days.
MASTERS:
Learn Olympic lifting without having to train like a 20-year-old.
Weightlifting is a skill that can be developed at any age.
For Masters lifters, we place particular emphasis on:
- Appropriate loading
- Mobility and positioning
- Technique
- Individual progression
- Recovery
- Rehab assistance for previous injuries or muscular tightness
- Building sustainable training habits
Your program should work with your body and your existing training — not force you into someone else's template.
Learn the lifts. Build confidence. Keep improving.
Recommended Training: SILVER (most popular) or GOLD
2 or 3 One on One Coached sessions per week for the first 2 weeks; this can drop once things start to be understood better and you become more empowered to train alone and let you save some cash ;)
Learn Olympic lifting without having to train like a 20-year-old.
Weightlifting is a skill that can be developed at any age.
For Masters lifters, we place particular emphasis on:
- Appropriate loading
- Mobility and positioning
- Technique
- Individual progression
- Recovery
- Rehab assistance for previous injuries or muscular tightness
- Building sustainable training habits
Your program should work with your body and your existing training — not force you into someone else's template.
Learn the lifts. Build confidence. Keep improving.
Recommended Training: SILVER (most popular) or GOLD
2 or 3 One on One Coached sessions per week for the first 2 weeks; this can drop once things start to be understood better and you become more empowered to train alone and let you save some cash ;)
Price Options:
Bronze:
1 one on one coached session per week for one hour + 2 programmed sessions per week
$140pw
SILVER: (most popular)
2 one on one coached sessions per week + 1 programmed session per week
$250pw
GOLD:
3 one on one coached sessions per week
$330pw
*All coaching includes rehab / prehab / mobility homework drills which will be adjusted as you progress.
1 one on one coached session per week for one hour + 2 programmed sessions per week
$140pw
SILVER: (most popular)
2 one on one coached sessions per week + 1 programmed session per week
$250pw
GOLD:
3 one on one coached sessions per week
$330pw
*All coaching includes rehab / prehab / mobility homework drills which will be adjusted as you progress.
Ready to Get Started?
Come and Experience the coached approach to training.
No cookie-cutter programs, no nonsense—just expert guidance, an honest crew, and an environment where you’ll actually enjoy getting better.
No cookie-cutter programs, no nonsense—just expert guidance, an honest crew, and an environment where you’ll actually enjoy getting better.
37 Ridge St, North Sydney. On top of the council car park.