Train like a Beginner – WIN the Olympics feat. Olivia Reeves (Watch on YouTube)

Listen to her full interview on our Patreon.

Olivia Reeves’ journey into the world of weightlifting began in a CrossFit gym owned by her parents. It was there, at a young age, that she discovered her passion for strength and movement. Over time, she transitioned fully to weightlifting, guided by her coach, Steve, whose influence played a pivotal role in her development as an athlete.

Her story is a testament to the power of starting young, having the right mentorship, and committing to simplicity and consistency in training.

Olivia’s early exposure to strength training in a supportive environment laid the groundwork for her success. Her coach, Steve, helped her channel her natural talent and curiosity into a structured program.

Simplicity and Consistency: The Backbone of Olivia’s Training

Olivia’s training program has remained largely unchanged throughout her career.

Her training initially involved three days per week, focusing on classic lifts and squats. Over time, a fourth day was added to emphasize front squats. This lower-frequency approach allowed her to recover well while still progressing, showcasing that less can sometimes be more.

One of Olivia’s most impressive achievements in training (apart from big numbers in the classical lifts), is her triple bodyweight back squat.

Unlike traditional programs, Olivia’s early training incorporated high-rep work with 80% of her one-rep max. This unconventional approach proved highly effective, allowing her to develop strength, resilience, and confidence in handling heavy weights.

Dynamic Programming: Real-Time Adjustments

Steve’s programming philosophy is highly responsive, with adjustments made during sessions based on Olivia’s performance. This dynamic approach ensures that her training remains challenging but manageable, maximizing results without unnecessary strain.

Another key factor is the real-time feedback from Steve which has been invaluable in refining Olivia’s technique and building trust. For remote athletes, alternatives such as video analysis and peer feedback can help bridge the gap, but the benefits of in-person coaching are unparalleled.

Training for Longevity and Continuous Improvement

Heavy Lifting to Build Confidence – Olivia frequently trains with weights above 85% of her max, helping her build confidence for competition lifts. This exposure to heavy weights not only improves strength but also reinforces mental resilience.

Despite the straightforward nature of her program, Steve keeps training engaging by introducing small variations while maintaining a focus on core lifts and squats.

Addressing Weaknesses – Steve’s strategy involves identifying and addressing specific weaknesses that impact Olivia’s competition lifts. Once a weakness is resolved, they move on to the next challenge, ensuring steady progress.

Train 3 Times a Week and Win Olympic Gold feat. Olivia Reeves? is a post by Gregor Winter from All Things Gym.

ATG patrons can watch his 175kg snatch session filmed in the 2023 worlds training hall.

 

View this post on Instagram

 

A post shared by All Things Gym (@atginsta)

Arley Mendez Heavy Snatch Session 2023 WWC is a post by Gregor Winter from All Things Gym.

This is Li Dayin’s 200kg Clean & Jerk Session at the 2023 Weightlifting World Championships.

Guest appearences by

• Tian Tao (front rack holds)
• Shi Zhiyong (front squat, clean pulls)
• Luo Shifang (59kg C&J, front squats)
• Pei Xinyi 59kg
• Li Wenwen (deadlifts)
• Hou Zhihui 49kg
• Wang Zhouyu 81kg (Back squats)

Time Stamps

• 02:56 180kg + Slowmo
• 03:52 200kg + Slowmo
• 06:17 Banded Lateral Walks

Li Dayin 200kg Clean & Jerk Session at 2023 Weightlifting World Championships is a post by Gregor Winter from All Things Gym.

Made possible by by our Patreon supporters who get early access to videos.

• 00:04 175kg C&J
• 01:23 220kg Snatch Deadlift
• 03:07 245kg Squat Double

Lee Sang-Yeon (67kg) 245kg x2 Squat is a post by Gregor Winter from All Things Gym.

• 260kg / 573,2 pounds Paused Back Squat
• 260kg / 573,2 x4 Back Squat
• 260kg / 573,2 Front Squat

from different days in the training hall.

More: Tian Tao’s 295kg Back Squat.

Tian Tao 260kg Squats 2023 World Championships Training Hall is a post by Gregor Winter from All Things Gym.

Watch videos like this and MANY more on our patreon.

• 03:03 120kg Muscle Snatch

• 06:08 180kg Double

• 07:20 195kg Double

• 08:04 205kg Double!

• 09:24 215kg Snatch

More Lasha: Lasha’s 225kg Snatch WOrld Record

Lasha Talakhadze 215kg Snatch Session (Includes 205kg DOUBLE!) is a post by Gregor Winter from All Things Gym.

On our Patreon you can watch our “Kuo’s Attempt Selection Secrets Video”.

More: Kuo’s Power Session at Worlds

Kuo Hsing-Chun 190kg Back Squat Session is a post by Gregor Winter from All Things Gym.

The 16:30 minute video includes all his warm up attempts for the snatch and clean and jerk, as well as slow motions of all six attempts. See Timestamps below.

ATG Patrons had early access to this video and can watch tons more content like this.

Become a patron here and get access to tons more unreleased videos as well as tons of sequence poster files.

• 01:30 Snatching Starts
• 04:07 160kg Warm up
• 04:30 165kg 1st Attempt
• 05:50 172kg 3rd Attempt
• 07:01 C&J Warm Up Starts
• 10:26 200kg C&J
• 11:24 210kg 1st Attempt
• 12:48 Li Dayin 216kg C&J
• 13:10 222kg 2nd Attempt
• 14:38 222kg World Record

More: Watch the craziest warm up in weightlifting history.

Poster Downloads for Printing

Become an ATG Patron at the $20 US Level and download & print the 222kg sequence poster as big as you like.

Patrons at the $10 US level get access to the 222kg Squat Jerk still image download.

Tian Tao 0 – 222kg Clean & Jerk World Record at 89kg is a post by Gregor Winter from All Things Gym.

• 230kg Front Squat Triple
• 150kg Power Snatch + Hang Snatch
• 170kg Power Clean Double

Karlos Nasar Power Snatches 2023 European Weightlifting Championships is a post by Gregor Winter from All Things Gym.

Guest appearances: Li Wenwen, Li Fabin, Liang Xiaomei, Shi Zhiyong, Yeng Tiantian, He Yueji

00:00 Intro / Warm Up
04:40 Li Dayin 170kg Power Clean
06:44 Liang Xiaomei 200x2 Squat
08:02 Gigachad 200kg C&J
08:46 Tian Tao 200kg C&J
10:24 Li Wenwen 220kg Pulls
10:36 Li Dayin 230kg Front Squat
11:19 260kg Clean Pulls
12:29 Accessories
rear delt flys, rows, banded, isometric hamstring work

Support ATG on Patron ➤ https://www.patreon.com/allthingsgym/posts
NEW ATG Shirts ➤ http://store.hookgrip.com/product-category/atg/

Filmed with*: https://amzn.to/3OUz2tS

Clicking through our Amazon links doesn’t cost you extra and we get a little kickback from Amazon, which helps us finance content like this.

Team China ft Tian Tao, Li Dayin, Liu “Gigachad” Huanhua 2023 Asian Championships is a post by Gregor Winter from All Things Gym.