An Olympic Weightlifting Training Plan

What you need to do to start weightlifting effectively.

So you’re into Olympic Lifting? That’s great! But I wanted to make sure you are getting to most out of your program. I wanted to clear up so things just you don’t randomly do 5×3 Cleans before a random workout and call that an Olympic lifting  program or a plan.

First, I encourage you to find yourself a USAW certified coach who has been coaching for a few years and has seen a few Olympic lifts before. All you have to do is ask your coach if they are USAW certified. Kinda simple.

Second, You need to understand that there is an enormous amount of flexibility required before you can start doing the full Olympic lifts. If you do not have the flexibility, then you need to seriously start thinking about getting into a Mobility routine. Something like mobilitywod.com will work very well.

Next, you need to understand the following qualities that every Olympic lifting training plan should have. Every program should:

1. Be easy to understand and monitor
2. Be cyclic in nature
3. Have built in checks of progress
4. Allow for individual creativity
5. Allow for the inclusion of remedial movements for error correction
6. It is recommended that each training session contains:

One Olympic Movement (Classical or a Derivative)

One Pushing Movement

One Pulling Movement

One Leg Movement

One “Core” movement

Then you start thinking about the objectives of your training. Your plan should always work to increase your performance, increase your work capacity, decrease the rate of an injury, and always be refunding your Technique.

Then, if you really want to start excelling in Olympic lifting, you need to understand that there is a process through each workout session. You should always have a part of the warm-up and achieving a better level of Mobility. You need to have your Technique building exercises. You also need to have your strength and power building exercises. In the final part of the workout are your flexibility and cool-down session. Depending on the session, this may take anywhere from 45 minutes to an hour and a half.

Beginners, Intermediate, Advanced Programs and Plans are ALL DIFFERENT. This is because a beginner does not have the work capacity or even the muscle endurance to perform multiple times a week. In the first year of training, a beginner should be working out specific Olympic lifting no more than 3 times per week. And in the first six months, the athlete should be focusing primarily on technique and really not worried about the weight on the bar. For the next 6 to 12 months they can start adding a little more weight depending if they are proficient in their technique at that point, at least well enough to start handling more weight on the bar. During their second year of training, they can now add another day of training making that up to four times at training sessions per week of Olympic lifting. And on the third year, you can bump that up to 5 times a week. This will keep you safe and effective throughout your entire training planned.

Listed below is a program that one can follow after about 6 months of training. This is a textbook way that an athlete can start training and get the most out of their plan.

Monday

1. 3 Position Snatch – High Hang, Hang, Floor (1 rep each x 7 sets) Jerk – 6 sets x 2 reps up to 75%
2. Cleans – 5 sets x 3 reps up to 80%
3. Overhead Squat – 5 sets x 5 reps
4. DB Sotts Press – 3 sets x 6 reps

Wednesday

1. Jerk – 5 sets x 3 reps up to 85%
2. Power Clean – High Hang, Hang, Floor (1 rep each x 7 sets) up to 75%
3. Snatch – 5 sets x 3 reps up to 70%
4. Press in Split Position (work on both splits) – 3 sets x 3 reps
5. Back Squat – 3 sets x 3 reps

Friday

1. Clean and Jerk (2 Cleans & 1 Jerk x 8 sets) up to 75%
2. Snatch – 6 sets x 3 reps up to 80%
3. Snatch Grip Behind the Neck Push Press – 4 sets x 3 reps
4. Front Squat – 5 sets x 3 reps

(Calling an audible, if you were a multi-sport athlete like someone who participates in CrossFit or any other sport you may not be able to complete the entire workout each day listed above. Therefore, stick to doing the main lifts and substitute the secondary lifts.)

Action steps:
1. Find a coach. If you cannot find a coach make sure you plan out your program as best you can and follow the guidelines.
2. Get flexible. Go to mobilitywod.com to seek flexibility advice.
3. Understand the qualities of an Olympic lifting training plan.
4. Understand your objective.

5. Understand what level the path you are. Are you a beginner, intermediate, or an advanced level athlete.

6. Create your plan. Or, have a coach help you.
7. Execute.

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