10 Week Olympic Weightlifting Program

Stepping into the world of Olympic weightlifting is a commitment to power, precision, and progress. This 10-week regimen is designed to gradually introduce enthusiasts to the techniques and intensities associated with the snatch, clean & jerk, while also incorporating vital accessory work.

You can find all details of this style of programming at the Weightlifting Program For Functional Fitness.

Weeks 1-2: Foundation Building

How to read Olympic weightlifting training plan load

In Olympic weightlifting and strength training there is a standard form of writing planned load. Coach give a prescribtion that athletes need to do on the each training in specific way.

Let`s talke a look on certain example:

Back Squat

50% of max Back Squat, 1 set / 4 reps,
65% 3 sets / 4 reps,
75% 1 set / 4 reps

It means that in this specific exercise – Back Squat, athlete will do for

1 set for 4 reps on 50%, 3 sets for 4 reps on 65%, 1 set for 4 reps on 75%,

% – counts from actual 1 RM, means that if your current 1 RM 100 kg (220 lbs), athlete work 1 set for 4 reps on 50% – 50 kg (110 lbs), 3 sets for 4 reps on 65% – 65 kg (143 lbs), 1 set for 4 reps on 75% – 75 kg (165 lbs)

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Day 1

Warm-up: Dynamic stretches, focusing on shoulders and hips.

Specific warmup (3 rounds):

HYPEREXTENSION 15 reps
Gakk SQUAT 12 reps
Monkey JUMPs 8 reps

Muscle SNATCH 4×6

Enhancing turnover speed and upper body strength.

Power SNATCH + Hip SNATCH

65-75% of max Snatch, 6 reps / 1+3 reps

Improving bar trajectory and under-the-bar speed.

Snatch PUSH PRESS + Snatch BALANCE

50% of max Snatch, 4 sets / 4+2 reps

Strengthening overhead stability and drop-under technique.

Pause Back SQUAT

60-70% of max Back SQUAT 4 sets / 3 reps

Building core and leg strength with controlled depth.

Mobility & Stretching (10-15 min).

Day 2

Warm-up: Emphasis on wrists, hips, and shoulders.

Specific warmup (3 rounds):

SUPERMAN 20 reps
Monkey JUMPs 8 reps
PVC Muscle Clean + FS + PRESS 4+4+4 reps

Power CLEAN + Hang Power CLEAN

70-75% of max C&J, 3 reps / 1+1 reps

Refining clean mechanics and transition phases.

CLEAN PULL

95-105% of max C&J, 3 sets / 3 reps

Augmenting explosive pull strength from the floor.

Split SQUAT

3 sets / 4+4 reps

Elevating single-leg stability and power.

Mobility & Stretching (10-15 min).

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Day 3

Warm-up: Full-body dynamics.

Specific warmup (3 rounds)

HYPEREXTENSION 15 reps
Split Squat 6+6 reps
Wall SQUAT 6 reps

HYPEREXTENSION 15 reps
Split Squat 6+6 reps
Wall SQUAT 6 reps

Total Body Mobility & Stretching

Push PRESS + JERK

50-60% of max C&J, 3 sets / 2+2 reps

Merging overhead strength with precise technique.

JERK

80-85 % of max C&J, 6 sets / 3 reps

Mastering the art of overhead stability.

Front SQUAT

90-100 % of max C&J, 4 sets / 4 reps

Bolstering quad strength and core stability.

Barbell Squat JUMP

4 sets / 8 reps

Enhancing Plyometric ability.

Mobility & Stretching (10-15 min).

Tips for further progress

Weeks 3-6: Technique Refinement & Strength Building

Progressions: Add 2-3% load every week and refine form.

Weeks 7-8: Power Emphasis

Focus: Work at 65-75% 1RM, concentrating on lifting speed and explosiveness. Reduce reps to 2-3 per set but maintain intensity.

Weeks 9-10: Testing & Peaking

Reduce volume but up intensity. Work in the 80-90% 1RM range, preparing for testing or competition. Dedicate the last session of week 10 to testing new 1RMs.

Further Programming Guidelines

1. Gradual Progression

Beyond the initial 10 weeks, your ambition should be a methodical and sustained growth in your lifting capacity. Targeting a 2-3% load increase every week is ideal, but it’s crucial to keep a keen eye on the quality of your lifts. If at any point technique falters, it’s a sign you might be advancing too swiftly.

2. Stay Balanced

As you advance in your Olympic weightlifting journey, there will be the inevitable temptation to push harder and lift heavier. While ambition is commendable, balance is vital.

3. Regular Check-ins

Consistent monitoring ensures you remain on the right path. An excellent way to keep tabs on your form and progress is to film your sessions, especially when you’re integrating new movements or techniques into your routine.

4. Recovery

The magic of muscle growth and strength building isn’t just in the lifting; it’s in the recovery. As the weeks roll on, it’s essential to listen to your body. Every 5-6 weeks, consider integrating deload weeks or sessions with reduced intensity.

A structured 10-week Olympic weightlifting journey can bring about transformational changes in strength, power, and athletic performance. Prioritizing technique, ensuring consistency, and recognizing the importance of recovery will be key to achieving weightlifting success.

Why Trust Us?

With over 20 years in Olympic weightlifting, strength training, nutrition coaching, and general fitness our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

By trusting the recommendations of our certified experts in coaching, nutrition, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data.

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Oleksiy Torokhtiy

Olympic Weightlifting Champion

Experience: 21 years

Best Results: Snatch – 200 kg,

C&J - 240 kg

My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).

After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.

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