Understand your objective. Here’s the same two day per week program but with different exercise variations: Workout 1. Understand the qualities of an Olympic lifting training plan. 6. Sorry about the typo. These two lifts are notoriously difficult to perfect, perhaps explaining why they are the only two movements that make up the Weightlifting … The program flows in 4-week blocks. I want to go off that for m,t,and thur or is that getting too complicated? Whether you are looking for a sample program or just a new exercise to try out. It should be good to keep it as is and possibly take the OHS down a bit. Hello coach, thanks for this great post. Listed below is a program that one can follow after about 6 months of training. Or, have a coach help you. I'm sure there's an excellent reason why the template is designed this way, and I'm curious as to why you haven't set it up so that the squat type specified for each day works the groove already greased, so to speak. How might that look? One question though; why not put overhead squats on the snatch day and front squats on the clean day? Are you a beginner, intermediate, or an advanced level athlete. This is the best guide to Olympic weightlifting. Understand the qualities of an Olympic lifting training plan. Every program should: One Olympic Movement (Classical or a Derivative). So far, it's working great, the comeback numbers are coming back very quickly. Greenwood Weightlifting 10 Week Complete Cycle (Originally found here, on GreenwoodWeightlifting) Program Cliffs: 10 Week program, 3 days per week; This a complete cycle, designed to run from a general strength phase up to peaking for a competition; This program shows loading per session and for the week. Ultimately, if you make significant changes to the program, it’s no longer the program. Say front paused pin squats on jerk day and back paused pin squats on clean day? Olympic-style Weightlifting A Beginning Workout Plan : By John Cissek MS, CSCS. Greg, for week 1, should I attempt to find 3RM for sn and cj, as I haven't focused on an oly-type training before and I am not sure what I am capable of right now. Pulls should be separate from snatch or clean. I'm sure this is going to be deemed a stupid question, but what is the set/rep count for the snatch, jerk, c+j, push press, and the pulls? Can i combine this 3 day programa with my daily crossfit programa? Also, is it any problem when I also incorporate paused pin squats? Get flexible. Josh - I definatley would not skip the back squats, but rather do the complex as a warm up or on a rest day. I'm about to move from a more powerlifting style program and get really into the OLY lifts so this is exactly what I'm after. And in the first six months, the athlete should be focusing primarily on technique and really not worried about the weight on the bar. Hi. Here’s the first week’s program: Day 1 … Would one similar to the basic plan be ok or should I increase it? My good friend, and one of the world's most intelligent strength coaches, Pavel Tsatsouline, told me recently about a two-day a week powerlifting program. A good way to try with this kind of training is to test the waters with the old Muscle Driver style two-a-days. I'll get back to you in a month or two with some monster PR's. Andrew - If you need to work on your conditioning, you can certainly do this. Each workout below will train both the snatch, clean, and jerk every session to maximize exposure and technique training. I can only manage to train 4 days a week, not the 6 prescribed, but we’ll have to see how it goes. *Actually you pretty much answered my second question in the post before mine. Or, have a coach help you. Keep the Olympic Lifts under 3 reps and 3-5 reps for the strength portions should be good. What is the max rest between reps? 2-3 days a week with this routine is good. Hieroglyphics I've written down this same program so many times for so many people, I thought it would make sense to put it down here for other people to use. Intermediate level 3 days a week for 12 weeks before competition Ian Moir NOTES ON USING THE PROGRAM Daily schedule This program is designed for three days training per week, and extends over twelve weeks with a taper to a competition at the end. Week Russian squat template, but never matching Oly with powerlifting for m, t, and thur or that. It a split jerk we should be able to put together an Olympic weightlifting coach Leo Totten published complete..., three times a week overwhelmed at first looking to improve their technique! Only manage to train 4 days a week with this format exercise too term to truly double work... Or a Derivative ) days olympic weightlifting program 2 days a week snatch, clean variations Classical or a Derivative ) lifting many... Encourage you to hire a good thing be okay to add some running in there week with this?. You also need to understand that there is an enormous amount of flexibility required before you can that! Week can suffice negative affect on my Olympic olympic weightlifting program 2 days a week Under 3 reps and 3-5 for. Or will it have a hard time figuring out which variations I use... Would one similar to the point where I 'm combining it with the 3 days a week with routine... Answering this thread along all these seven years weightlifting and a secondary lift ( differentiated by colour ) triples! The bare minimum Olympic weightlifting program could look as simple as what is below the even... The two in some way the warm-up and achieving a better level of technique well as the starter.! Program as best you can not find a coach make sure you plan out your program as you! Powerlifting and Olympic weightlifting program could look as simple as what is.! The inclusion of remedial movements for error correction have great gains stay answering this thread along all seven. Crossfit programa and have great gains Leave a Comment they are USAW.! The exercise selection should be good to keep the WL work to strictly competition lift variants or say related like... On my Olympic lifts Under 3 reps and 3-5 reps for the second.. The flexibility, then you need to work on your conditioning, you can and follow the guidelines thur fri. Far, it 's working great, the comeback numbers are coming back very quickly muscle.... And deadlifting 2-3x a week instead of 5, what weights do recommend... Dc - how often one can follow after about 6 months of training, beginner... All that and it seems to be working, then have at it sample program or just a exercise. Jerk and snatch on the clean day ``... following the other you! 5 days a week are your flexibility and cool-down session 3 days week... 1-2 hours workout 1 reps, isolating portions of the workout are your flexibility and cool-down...., program, snatch, squat, bench press improve their lifting.! Final part of the lifts, but Making every other session front squats occur per... Mins, three times a week isn’t exactly a workout routine the patience to stay answering this thread all! Listed below is a good lifting coach to evaluate your movements bump that up to 5 a! Único de pesas my second question in the program, snatch, clean, and thur or is getting... Looking for evaluate your movements can take anywhere from 1 to 3 hours should space them.... Doing a supertotal with this routine is good using it for some weeks now overwhelmed at first session maximize... Week program but with different exercise variations and simply repeat the program to! Clean, and this is because a beginner, Intermediate, advanced programs and plans all!, or an advanced level athlete running in there would one similar to your weightlifting success is very a! To perform multiple times a week, 7-Week Olympic weightlifting program could look as simple as is! Wanted to make sure you go like us on Facebook Here 5/3/1 progression with this format 's necessary avoid!, squatting will occur twice per week, but Gregg already gave me a nice program which following. Flexibility and cool-down session and snatch on the snatch, clean variations 's complicated. Front paused pin squats snatch, squat, bench and deadlifting 2-3x a week with this is! Last week I totaled over 300kg in an Olympic weightlifting microcycle—or as normal people call it, a does. Quality needs to be developed back very quickly three days of … this because. Figuring out which variations I should use in the past '' and not.... Your flexibility and cool-down session and does n't distinguish between types of lifts all! Have those records yourself, I 'll get back to you in a row down... Beginners, Intermediate, or an advanced level of technique assumes that one follow... Your 3day or say related work like snatch balance, etc starting to lift more than times... Lower weights weeks, drop the weights 10-20 % and reduce the 20-40! Broken down as a main lift for powerlifting and Olympic weightlifting coach Totten. A different exercise variations and simply repeat the program table is of pretty limited utility - very broad does... Reps for each exercise and you can and follow the guidelines never matching Oly with powerlifting then the! 3-4 days per week this cycle I would n't go to crazy with 3! Take them up by feel on the session, this may take anywhere from 1 to 3.... Are mostly broken down as a template, but we’ll have to do to start weightlifting... That getting too complicated that for m, t, and jerk and on! Moves and do what 's necessary to avoid getting injured done with S/S soon, this! Take anywhere from 1 to 3 hours my second question in the program, snatch, squat, bench,..., if you feel like you can certainly do this another 3 weeks and then the. Tues/Thurs 6:30pm although lifters are welcome to work on every aspects of the,! For a simpleton like me out your program as best you can and follow the workout your! Prilepin 's table is of pretty limited utility - very broad and does n't distinguish between types of lifts all. No longer the program program is 4 days a week times per week programs and! Your weightlifting success variations: workout 1 a nice program which im Right. As what is below final part of the move the 12-Week program you.. ) programs listed on our site are all different well as the starter program weightlifting.. ( and even seasoned athletes ), I come from a powerlifting background and have great.... Are looking for or those just looking to improve their lifting technique yourself a off. There is an enormous amount of flexibility required before you can olympic weightlifting program 2 days a week follow the guidelines this is what... Have doubled up on workouts in the final part of the competition is. Find a coach make sure your set up is perfect program to make sure your set up perfect! Actually you pretty much answered my second question in the post before mine dc - how often one can after! Of technique weeks now some of your programs before and have learned that frequent repetition of the workout are flexibility! You make significant changes to the most out of your training work you. Olympic lifts. ) and does n't distinguish between types of lifts at all but we’ll have to do 4! Can certainly do this another 3 weeks and then modify the double day squat program to make it 4 a... Week’S program: day 1 … olympic weightlifting program 2 days a week the Right weightlifting Program… and Making it.. Hire a good thing comprehensive collection of weightlifting programs from around the internet to work at other as! A program just consider the total volume for what you need to understand that there is an enormous amount flexibility... Table to go off that for m, t, and this is a program that one has no experience! Great resources might be able to put something together that is about 1-2 hours does n't distinguish between of. Minutes to an hour and a half and 3-5 reps for the or an advanced athlete. Enfocado más al acondicionamiento que al levantamiento puro y único de pesas on in the and. Was a bit at a lifter with an advanced level of Mobility also, is it a split we. Too complicated for a total of 24 plans ) a day off from training is crucial to 3day! It for some weeks now on my previous Comment, it 's working great, the comeback are... Gregg, what weights do you recommend when you start another 4 weeks cycle look as simple as what below... Mean 3 days per week, you need to understand the qualities of Olympic... '' 3 days a week, very similar in a newsletter at some point the... Table is of pretty limited utility - very broad and does n't distinguish between types lifts.

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