This 12-Week Olympic Weightlifting Program Can Be Utilized by Any Lifter


Take a look at this 12-week Olympic Weightlifting Starter Program, designed to pave the way in which in your success on the platform. And if you happen to’re new to the world of Olympic weightlifting, make sure to dive into The Final Information To Olympic Weightlifting Lifts for a stable basis.

When you’ve delved into the exercises, let’s take a better have a look at what this program entails. I’ll stroll you thru the rationale behind the day by day construction, offering insights that profit athletes and coaches alike. From deciphering the units and reps format to managing weight development, I’ll equip you with the data to navigate this system successfully. Plus, I’ll provide the inexperienced mild to include some strategic bodybuilding workout routines for added muscle growth.

All it takes is a contact of willpower and dedication. As for tools, a trusty Olympic barbell and a set of dumbbells are all it is advisable to embark on this journey. Put together for a program brimming with explosive lifts, strength-building actions, and focused accent workout routines to fortify your efficiency.

What’s Within the Program

Let’s dive into this system format actual fast. As a USA Weightlifting Nationwide Coach, I firmly consider that greedy this system format is important for athletes to commit and thrive absolutely. When you’ve explored it, all of the puzzle items will fall into place extra easily.

Most important lifts

Every coaching day begins with the first focus carry, whether or not snatch, cleans, jerks, or technical variations on day 3. These lifts at all times come first as they thrive on technical proficiency, energy, and execution. Knocking these out very first thing makes positive you’re working towards your ability with recent legs (or as recent as they are often).

Power lifts

Within the starter program, squats and pulls are your major power lifts. Pulls are instrumental in enhancing power and refining bar path precision, whereas squats construct your legs.

In terms of pulls, it’s important to deal with heavier weights in comparison with previous snatches or cleans. Nonetheless, you could preserve impeccable type all through. Sloppy repetitions solely reinforce improper positions, which is one thing we goal to keep away from in any respect prices.

Accent Lifts

Equipment are the inspiration for fortifying your physique’s armor. They use a wide range of higher and lower-body lifts geared toward enhancing unilateral power, stability, muscle mass, and damage prevention. Whereas it’s vital to problem your self with accent lifts, it’s equally important to keep away from pushing to the extent the place extreme fatigue compromises your efficiency on subsequent coaching days.

Olympic weightlifter Fraer Morrow performing a clean and jerk at a weightlifting competition
@fraer55kg/Instagram

Tips on how to Run the Program

That is your tour information for operating the Clear & Jerk starter program. All the things it is advisable to know is right here!

Units and Reps

Your working units and reps will decide your day by day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of basic method bar work, and transfer into your warmup units. I’d suggest beginning every carry with 3-4 warm-up units, slowly progressing in weight to your working units.

Listed below are a number of examples of tips on how to learn this system:

  • Entrance Squat: 4 units of three reps
  • Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
  • Clear + Jerk: 4×2+1 4 units of Clear-Clear-Jerk
  • Clear + Jerk: 4x(1+1)2 4 units of Clear-Jerk-Clear-Jerk.

How A lot You Ought to Elevate

The quantity of weight it’s best to carry will rely in your health stage, how rapidly you progress, and finally the way you’re feeling day by day.

For this program, we’ll depend on an RPE scale per train. “Per train” means how the train felt total. As an illustration, an RPE 7/10 on a Clear + Jerk triple (6 reps complete) might be a lot decrease than a Clear + Jerk double (2 complete reps). Ideally, the less reps per set will help you carry extra weight leading to progressive overload. Right here’s a fast week-to-week breakdown to make use of for all phases:

  • Week 1 RPE 7/10 – Average Depth
  • Week 2: RPE 8/10 – Average-Heavy Depth
  • Week 3: RPE 5-6/10 (deload) – Low-Average Depth
  • Week 4: RPE 9/10 – Heavy Depth (not max effort!)
Powerlifter with chaulky hands grabbing a barbell against his shin ready to deadlift.
sportpoint

Development Methods and Methodology

Even with an RPE information to comply with, it may be unsure how a lot it’s best to enhance your weights weekly.

Usually, I like to recommend bumping the load in 3-5% increments. This may help you push new objectives by week 4 of every section and enhance your power whereas protecting the rise in weights sufficiently small to develop proficient method.

Can I Add Additional Lifts?

In fact! Whereas this program has all the things it is advisable to enhance on the Olympic lifts, a number of dumbbell curls or triceps extensions gained’t damage. Toss these in on the finish of your exercise, ideally on Day 2 and Day 4, adopted by relaxation days.

The Program

It’s what you’re right here for, so test it out! A program constructed to show you the ins and outs of the clear and jerk in preparation to crush PRs. It’s progressive by nature and is decked out with most important lifts, power lifts, and equipment.

Pre-Program Information

Let’s make clear a number of issues earlier than you are taking that first look on the program. This could assist course of the train ordering and determine tips on how to learn the units, reps, supersets, and trisets.

When you end testing this system, we’ll take a second to dive deeper into the ins and outs. Of the 12-week Olympic Weightlifting Starter Program

Train Order

  • Every train is denoted alphabetically, with supersets or tri-sets famous by numbers.
  • Letters (i.e. D1., D2., D3) point out a superset or triset. Carry out one set of the primary train, instantly adopted by one set of the following. That equals one set. Repeat for 3 complete units.

Units and Reps

Listed below are a number of examples of tips on how to learn this system:

  • Entrance Squat: 4×3 4 units of three reps.
  • Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
  • Clear + Jerk: 4×2+1 4 units of Clear-Clear-Jerk
  • Clear + Jerk: 4x(1+1)2 4 units of Clear-Jerk-Clear-Jerk.
  • Snatch Pull + Dangle Snatch Above Knee + Overhead Squat: 3-5×1+2+1 3 to five units of Snatch Pull-Dangle Snatch Above Knee-Dangle Snatch Above Knee-Overhead Squat

Relaxation Durations

Preserve your relaxation durations to 1:30 – 2:00. I at all times advise my athletes to make use of a timer, as time can rapidly cross!

Weekly Coaching Schedule

Ideally, this program might be carried out as follows:

  • Day 1: Monday
  • Day 2: Tuesday
  • Day 3: Thursday
  • Day 4: Saturday

If this schedule doesn’t match yours, do what’s greatest for you! Listed below are a number of fast gadgets to notice no matter your coaching schedule:

  • Be sure that to have (1) relaxation day between Day 4 and Day 1.
  • Strive your greatest to not run all 4 days consecutively.
  • The primary coaching days are Day 1, Day 2, and Day 4. Should you can solely prepare thrice per week, drop Day 3 of this system.
  • Should you prepare 3x per week, transfer the Entrance Squats to Day 4 after the Snatch Pull and earlier than accent workout routines.
Olympic-Lift-Barbell-Gym
Per Bernal / M+F Journal

Section 1

Day 1 Snatch, Again Squat

A1. Dip Snatch: 3 to five units of three reps

B1. Snatch Grip Push Press: 3 units, 5 reps

C1. Again Squat: 3 units, 5 reps

D1. Dumbbell Alternating Reverse Lunge: 3 units, 8-12 reps (all sides)

D2. Single-Arm Dumbbell Row: 3 units, 8-12 reps (all sides)

D3. Plank + Pull-Via: 3 units, 10 reps (all sides)

Day 2 Clear & Jerk, Clear Pull

A1. Behind the Neck Press in Break up: 3 units, 5 reps

B1. Dip Clear + Jerk: 3 to five units, (1+1)2 reps

C1. Clear Pull: 4 units of 4 reps

D1. Seated Dumbbell Shoulder Press: 3 units, 8-12 reps

D2. Dumbbell RDL: 3 units, 6-8 reps

D3. Facet Plank Maintain: 3 units, 30 seconds (all sides)

Day 3 Variation, Entrance Squat

A1. Snatch Stability + OHS: 4 units, 2+1 reps

B1. Push Press + Jerk (2-sec.Pause in Dip):  3 units, 5+1 reps

C1. Entrance Squat: 5 units, 3 reps

D1. Pullup: 3 units, As many as attainable (AMAP)

D2. Dumbbell Strolling Lunge: 3 units, 10-12 reps (all sides)

D3. Weighted Forearm Plank: 3 units, 30 seconds

Day 4 Competitors Day, Snatch Pull

A1. Snatch, Pause Above Knee: 5 units, 2 reps

B1. Clear, Pause Above Knee & Jerk: 4 units, 2+1 reps

C1. Snatch Pull: 4 units, 4 reps

D1. Incline Dumbbell Bench Press: 3 units, 8-12 reps

D2. Barbell Good Morning: 3 units, 6 reps

D3. Weighted Straight Leg Situp: 3 units, AMAP

 

Section 2

Day 1 Snatch, Again Squat

A1. Snatch Pull + Dangle Snatch AK + Sluggish OHS: 3 to five units, 1+2+1 reps

B1. Overhead Squat: 4 units, 4 reps

C1. Again Squat: 4 units, 3 reps

D1. 2-Dumbbell Field Stepup: 3 units, 6-10 reps (all sides)

D2. Chest-0Supported Dumbbell Row: 3 units, 8-12 reps

D3. Pallof Press: 3 units, 10-15 reps (all sides)

Day 2 Clear + Jerk, Clear Pull

A1. Clear Pull + Dangle Clear AK: 3 to five units, 2 reps 1+1(2)

B1. Jerk, Pause in Break up (:02): 3 to 4 units, 2 reps

C1. Clear Pull, Pause in Extension: 3 to 4 units, 3 reps

D1. Dumbbell Single Arm Push Press: 3 units, 6 reps

D2. Dumbbell Hip Thrust: 3 units, 8 reps

D3. Facet Plank & Hip Dip: 3 units, 10-15 reps

Day 3 Variation, Entrance Squat

A1. Muscle Snatch: 4 units, 3 reps

B1. Dangle Under Knee Energy Clear & Energy Jerk: 4 units, 2+1 reps

C1. Entrance Squat: 6 units, 2 reps

D1. Dumbbell Lateral Lunge: 3 units, 6-8 reps (all sides)

D2. Lat Pulldown: 3 units, 8-12 reps

D3. Again Extension: 3 units, 8-12 reps

Day 4 Competitors Day, Snatch Pull

A1. Dangle Snatch Under Knee & Snatch: 4 units, 1+1 reps

B1. Dangle Clear Under Knee & Clear & Jerk: 4 units, 1+1+1 reps

C1. Snatch Pull, Pause in Extension: 3 to 4 units, 3 reps

D1. Barbell RDL: 3 units, 5-7 reps

D2. Dumbbell Pushups: 3 units, 8-15 reps

D3. Reverse Crunch: 3 units, 5-8 reps

 

Section 3

Day 1 Snatch, Again Squat

A1. Snatch Pull & Snatch: 4 units, 2 reps (1+1)2

B1. Snatch Stability: 3 units, 2 reps

C1. Again Squat: Work to a heavy 3 reps 

D1. 2-Dumbbell 1/4 Squat Bounce: 3 units, 5 reps

D2. Chinups: 3 units, 6-10 reps

D3. Hole Maintain: 3 units, 30 second holds

Day 2 Clear + Jerk, Clear Pull

A1. Clear Pull + Clear + Jerk: 4 units, 1+1+1 reps

B1. Push Press: 4 units, 3 reps

C1. Clear Pull: 4 units, 2 reps

D1. ½ Kneeling Dumbbell Shoulder Press: 3 units, 8-12 reps (all sides)

D2. Dumbbell Single-leg Glute Bridge: 3 units, 8-12 reps

D3. Copenhagen Plank: 3 units, 20 second holds

Day 3 Variation, Entrance Squat

A1. Dangle Above Knee Energy Snatch: 4 units, 3 reps

B1. Energy Jerk + Jerk: 3 units, 2+1 reps

C1. Entrance Squat: Work to a Heavy 2 reps

D1. Single-leg Db RDL: 3 units, 6-8 reps (all sides)

D2. Dumbbell Arnold Press: 3 units, 8-12 reps

D3. Dumbbell Deadbug: 3 units, 6-10 reps (all sides)

Day 4 Competitors Day, Snatch Pull

A1. Snatch: 4 units, 2 reps

B1. Clear + Jerk: 4 units, (1+1)2

C1. Snatch Pull: 4 units, 2 reps

D1. Dumbbell Rear-foot-elevated Break up Squat: 3 units, 8-12 reps (all sides)

D2. Kettlebell Gorilla Row: 3 units, 8-12 reps (all sides)

D3. Plank + Shoulder Faucets: 3 units, 10-12 reps (all sides)

 

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