Here is an ATG Deep Dive into the training method that resulted in Olivia Reeves (21 y/o, 71kg, USA) winning Olympic gold at the 2024 Paris Olympic Games.
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.
