4 Day Olympic Weightlifting Program

Author: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience)

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

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 for1 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.

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.

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.

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)

Focus on areas strained during the week.

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Some golden rules and advices:

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

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.

Why Trust Us?

With over 20 years in Olympic Weightlifting, 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.

All products we select are primarily approved and tested by the Olympic Weightlifting Champion Oleksii Torokhtiy. Under his guidance, we provide honest and reasonable assessments of the products we review by checking their characteristics, packaging, design, comfort and durability features, and general product rating. We select products from only high-quality and trusted sports brands, thus vouching for their quality.

The product testing process is described in more detail here

Author: Oleksiy Torokhtiy

Olympic Weightlifting Champion, PhD in Sport Science

Experience: 21 years

Best Results: Snatch – 200 kg, C&J – 240 kg

Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.

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