Olympic weightlifting is a combination of speed, power, and coordination. If you’re an enthusiast aiming to level up your strength or a Master weightlifter, a comprehensive weightlifting routine can be your game-changer. Dive into this tailored four-day Olympic weightlifting routine for experienced lifters and understand the strategies for consistent growth.

As an example, we will build a template with focus on 3 main lifting days and one optional, which is technical training. This model fits to athlete, who are flexible and can choose number of session during the week, according to his level of performance and recovery

4 day olympic training

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)

Day 1

  • General warm-up (up to 7-12 min)
  • Perform dynamic mobility drills for shoulders, hips and ankles.
  • Specific warm-up (2 rounds)
  • Reverse HYPEREXTENSION (12 reps)
  • ABS (15 reps)
  • Gakk SQUAT (6 reps)
  • Muscle Squat SNATCH + Overhead SQUAT (3 sets / 6+6 eps)
  • SNATCH from Blocks (50% 2/3; 60% 3/3; 70% 2/2; 75% 2/2; 80% 2-3/1)
  • Back SQUAT (50% 1/4; 65% 3/4 ; 75% 1/4)
  • Snatch Sots PRESS (3 sets / 6 reps)
  • Supplemental Exercises (10 min)
  • Core strengthening and flexibility drills.

olympic training programm

Day 2:

  • General warm-up (up to 7-12 min)
  • Perform dynamic stretches and mobility drills for your wrists, shoulders and hips.
  • Specific warm-up (2 rounds)
  • SUPERMAN Row (15 reps)
  • Squat jumps (5 reps)
  • Wall SQUAT (6 reps)
  • Pause JERK + JERK (50% 2/2+1; 60% 2/2+1; 65% 3/1+1; 70% 2/1+1)
  • Press in split position + OH split Squat (3 sets / 4+4+4+4 reps)
  • Good Morning + SQUAT (3 sets / 5 reps)
  • Supplementary Drills (10 min)
  • Upper back exercises and core movements.

weightlifting training in gym

Day 3:

  • General warm-up (up to 7-12 min)
  • Full body activation techniques.
  • Specific warm-up (2 rounds)
  • Reverse HYPEREXTENSION (12 reps)
  • ABS 15 (reps)
  • Elbows stretching (6 reps)
  • PVC HIP Clean BALANCE (2 sets / 5 (reps)
  • Power CLEAN + Power CLEAN below knee (50% 2/1+2; 60% 1/1+2; 70% 3/1+1; 75% 1/1+1; 80% 1/1+1)
  • CLEAN PULL (70% 1/4; 90% 3/4; 100% 2/4)
  • Bench PRESS (4 sets / 6 reps)
  • Reverse PLANK (3 sets / 45“)
  • Auxiliary Drills (10 min)

Focus on grip strength and flexibility.

olympic lifting

Day 4:

  • General warm-up (up to 7-12 min)
  • Emphasize areas you feel most tight or underworked
  • Specific warm-up (2 rounds)
  • SUPERMAN Row (15 reps)
  • Rubber Band Shoulder drills (15 reps)
  • CLEAN & Jerk – technical training (up to 40% 5/3+3)
  • Mobility and Stretching (10 min)

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Focus on areas strained during the week.

Some golden rules and advices:

  1. Keep a detailed workout journal.
  2. Schedule regular deload weeks for recovery.
  3. Nutrition plays a pivotal role in performance and recovery.
  4. Never skimp on rest and quality sleep.

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Get a 2-week Weightlifting Program as a bonus for the subscription to kickstart your training plan!

Weeks 1-4:

Technique Mastery. Start light, focus on form.

Weeks 5-8:

Strength Build-Up. Incorporate more weight and introduce squats and pulls variations.

Weeks 9-12:

Power and Speed. Emphasize speed, even if it means reducing weight slightly.

Weeks 13-16:

Peak Performance. Taper volume, but up the intensity.

Conclusion

Dive into our “Master Diesel” training program to leverage your lifting journey.

As always, be consistent, stay patient, and prioritize form for best results.

Also Read:

References:

  1. Dior N. Jnr Anderson “Capturing the holistic profile of high performance Olympic weightlifting development” Front Sports Act Living 2022 Sep 30
  2. Photos by Torokhtiy Media Team. 

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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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.

If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com