Coached by Josh Wu | Australian Representative athlete
Senior Oceania Bronze Medallist | AWF Level 2 Weightlifting Coach

HrdKAW Weightlifting Club

HrdKAW Weightlifting is a NSW and AWF affiliated club.
The club provides a fun and competitive training environment for anyone interested in the Olympic Weightlifting movements. We cater for non-competitive and competitive lifters from club level all the way up to international level. Beginners and all ages are welcome. All programs are individualised and include accessory exercises based on weaknesses or any imbalances. We deliver our programs through TrainHeroic which gives us an in depth picture of each athlete allowing us to program holistically.

2019 Club Highlights:

  • 5 athletes qualified for Senior Nationals
  • 6 athletes qualified for U23 Nationals
  • All athletes have qualified for State Championships
  • 1 Masters athlete qualified for Oceania and Commonwealth Masters Championships and Pacific Rim Masters Tournament
  • 3 athletes qualified for Arafura Games
  • 3 Gold and 1 Silver Medal at NSW U23 State Championships
  • 2 x U23 Australian Records | 3 x U23 NSW Records

Club training times are:

  • Monday 4:30pm-7:30pm
  • Tuesday 4:30-7:30pm and 12pm-2:30pm (experienced lifters only)
  • Friday 4:30pm-7:30pm
  • Saturday 9:30am-12pm

Face to face #Wukrew


1-On-1 Coaching

  • Individual programming and Weightlifting Coaching 1-on-1 or in small groups.
  • Coaching for Olympic weightlifting | CrossFit barbell movement | strength | athlete performance
  • Learn the fundamentals of Olympic Weightlifting
  • Emphasis on perfecting technique in order to maximise efficiency
  • Develop strength and power
  • Individualised Accessory work to improve weaknesses and correct imbalances
  • Beginners to Elite
  • Competitive and non-competitive
  • Adults and children

Online support #hrdkawweightlifting


Online Coaching & Programming

  • Programming is individualised for competitive and non-competitive Olympic weightlifting | CrossFit barbell movements | Strength
  • Programs may include accessory work to improve weaknesses and correct imbalances
  • Coaching includes video analysis and feedback of training
  • Online support individually and through private Facebook group
  • Live Coaching sessions via Skype or live video (optional additional service)

Small Groups #wuhq



The workshops are run in small groups of 4 for a duration of 3.5 hours. This allows me to spend more individual time with each person to maximise the benefits of the workshop and focus on each persons specific needs. In the workshop we will cover:

  • Snatch focussing on warm-ups, snatch progressions, technique and accessory exercises to improve how you currently lift.
  • Clean and Jerk, again we will work on warm-ups, progressions, technique and accessory exercises. We will work on Clean and Split Jerk seperately
  • As mentioned above you will be in a very small group and each part of the workshop will be individualised for each participant
  • The aim is for you to leave the workshop with a better understanding of the technical components of the Olympic Weightlifting movements, why they are important and how performing the movements efficiently leads to lifting heavier weights with a reduced risk of injury
  • Workshops can be run out of our facility or can be delivered at your preferred gym (Sydney)