What to Expect in Your First Month as a Beginner at Gryphon Strength Barbell

Starting Olympic weightlifting can feel like stepping into a new world. The lifts look complex, the equipment unfamiliar, and the techniques challenging. At Gryphon Strength Barbell, we understand these feelings and have created a clear, supportive path for beginners. Your first month is designed to build a strong foundation through our On-Ramp program, setting you up for success in strength, skill, and confidence.

The On-Ramp Experience

Your journey begins with five focused sessions, each lasting one hour. These sessions break down the essential movements of Olympic weightlifting into manageable steps. This approach helps you learn safely and effectively.

What You Will Learn

• Back Squat and Bracing Techniques

You start by mastering the back squat, a fundamental movement that builds leg strength and teaches you how to brace your core properly.

• Front Squat and Advanced Bracing

Next, you progress to the front squat, which demands more core stability and prepares you for the clean lift.

• Snatch

The snatch is a fast, technical lift. You will learn the proper positions and movement patterns to perform it safely.

• Clean

This lift involves pulling the barbell from the floor to your shoulders. Coaches will guide you through the timing and positioning.

• Split Jerk

The final lift in the On-Ramp is the split jerk, where you push the bar overhead with a split stance for stability.

Individual Assessment

During these sessions, coaches assess your mobility, strength, and personal goals. This evaluation helps tailor your training plan to your needs, ensuring you build on your strengths and address any limitations.

Transition to Your First Program

After completing the On-Ramp, you receive a keycard for gym access and start your first structured program. This program focuses on:

• Proper Positions for Each Lift

Reinforcing the correct form to prevent injury and improve efficiency.

• Addressing Mobility or Strength Restrictions

Targeted exercises help improve areas that may limit your progress.

• Technique Refinement

National-level coaches provide ongoing feedback to sharpen your skills.

• Building Muscle in Weak or Injury-Prone Areas

Strengthening these areas reduces injury risk and supports overall performance.

This phase moves you from learning basics to consistent practice with personalized guidance.

Coaching Support

During your first few weeks, coaches play an active role in your progress. They:

• Suggest appropriate weights based on your current ability

• Answer questions as they arise during training

• Adjust your program to match your development and recovery

  
  

This hands-on support ensures you lift safely and build confidence with every session.

Long-Term Adaptation

Your training does not stay the same after the first month. Coaches continuously update your program to match your growth in strength and technique. This ongoing adaptation helps you avoid plateaus and keeps your progress steady.