Embarking on an Olympic weightlifting journey marries power with precision. This 4-week program lays a foundational stone for beginners, encompassing the crucial lifts of snatch and clean & jerk, supplemented with accessory work.

4 week olympic program

Week 1 Review

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: Snatch Focus

Warm-up

10 minutes of dynamic stretches, prioritizing the shoulders and hips.

SUPERMAN 3 sets / 20 reps

HIP Snatch BALANCE + Snatch Sots PRESS 3 sets / 5+5 reps

Initiating the movement pattern.

SNATCH + Overhead SQUAT 5 sets / 3+1 reps

Working on the power position and the bar receiving & stability overhead.

Snatch PULL 4 sets / 4 reps

Working on strength and angles.

BOX JUMP 5 sets / 8 reps

Developing explosiveness.

Reverse PLANK 4 sets / 30 sec

Core strengthening.

power clean exercise

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Day 2: Accessory & Conditioning

Warm-up

10 minutes of full-body dynamics.

HYPEREXTENSION 3 sets / 20 reps

Thruster 3 sets / 8 reps

Total body work.

Good Morning 4 sets / 8 reps

Strengthening the posterior chain.

Split SQUAT 3 sets / 8+8 reps

Enhancing lower body stability and balance.

Incline Bench PRESS 4 sets / 12 reps

Boosting upper body strength.

Iron butterfly 3 sets / 20 reps

Cultivating core strength.

Day 3: Clean & Jerk Emphasis

Warm-up

10 minutes, focusing on wrists, hips, and shoulders.

SUPERMAN 3 sets / 20 reps

Enhancing lower back and core strength endurance.

Front SQUAT with straps 3 sets / 8 reps

Upper body mobility setup.

CLEAN & JERK 5 sets / 2+2 reps

Marrying power and precision for total body athleticism.

CLEAN PULL 4 sets / 4 reps

Boosting explosive hip drive and pull strength.

Front SQUAT 4 sets / 4 reps

Improving lower body strength and core stability.

Sitting PRESS 3 sets / 10 reps

Fortifying shoulder and upper body power.

NOTE: as far as this program is for beginners, there is no specific load target. Need to pick the comfortable, but quite challenging weight to be able to perform lifts without form compromising.

Expanded Further Programming Recommendations

1. Progressive Overload

As you navigate beyond this foundational 4-week plan, aim to increase your loads methodically. A good benchmark is to target a rise of 2-3% each week, but always under the caveat that form remains impeccable.

2. Volume vs. Intensity

While it’s natural to feel inclined to do more as you progress, it’s imperative to strike a balance. If you’re pushing the intensity by lifting heavier, consider dialing back the volume slightly.

3. Accessory Emphasis

Don’t underestimate the power of accessory work. As you advance, delve deeper into exercises that support the primary lifts.

4. Regular Feedback and Check-ins

Make it a habit to record your sessions, preferably from multiple angles.

5. Periodization Planning

As you venture further, look into adopting a periodized approach. This means structuring your training into specific cycles, each with a particular focus.

6. Rest and Recovery

More training demands more recovery. As intensity and volume ramp up, so should your focus on rest days, stretching, mobility work.
weightlifting workout

Conclusion

A well-structured 4-week Olympic weightlifting program offers a robust introduction to this demanding yet rewarding sport. As you build on this foundation, remember that patience, consistency, and technique reign supreme. The journey is as much about mastering one’s own body as it is about lifting external weight.

Also Read:

References:

  1. Narendra Yadav, Anuj Kumar, “Post-intense exercise sleep concerns in weightlifters: A pilot study” 2019 Jul; NCBI 75(3): 325–329.
  2. Photos by Torokhtiy Media Team. 

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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