Check out this 12-week Olympic Weightlifting Starter Program, designed to pave the way in which in your success on the platform. And when you’re new to the world of Olympic weightlifting, make sure to dive into The Ultimate Guide To Olympic Weightlifting Lifts for a strong basis.
Once you’ve delved into the exercises, let’s take a more in-depth have a look at what this program entails. I’ll stroll you thru the rationale behind the every day construction, offering insights that profit athletes and coaches alike. From deciphering the units and reps structure 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 dedication and dedication. As for tools, a trusty Olympic barbell and a set of dumbbells are all you must embark on this journey. Prepare for a program brimming with explosive lifts, strength-building actions, and focused accent workout routines to fortify your efficiency.
What’s In the Program
Let’s dive into this system structure actual fast. As a USA Weightlifting National Coach, I firmly imagine that greedy this system structure is important for athletes to commit and thrive absolutely. Once you’ve explored it, all of the puzzle items will fall into place extra easily.
Main lifts
Each 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 training your ability with recent legs (or as recent as they are often).
Strength lifts
In the starter program, squats and pulls are your main energy lifts. Pulls are instrumental in enhancing energy and refining bar path precision, whereas squats construct your legs.
When it involves pulls, it’s important to deal with heavier weights in comparison with previous snatches or cleans. However, it’s essential to preserve impeccable kind all through. Sloppy repetitions solely reinforce improper positions, which is one thing we purpose to keep away from in any respect prices.
Accessory Lifts
Accessories are the inspiration for fortifying your physique’s armor. They use a wide range of higher and lower-body lifts geared toward enhancing unilateral energy, stability, muscle mass, and damage prevention. While it’s vital to problem your self with accent lifts, it’s equally very important to keep away from pushing to the extent the place extreme fatigue compromises your efficiency on subsequent coaching days.
How to Run the Program
This is your tour information for working the Clean & Jerk starter program. Everything you must know is right here!
Sets and Reps
Your working units and reps will decide your every day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of basic approach 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.
Here are just a few examples of find out how to learn this system:
- Front Squat: 4 units of three reps
- Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
- Clean + Jerk: 4×2+1 4 units of Clean-Clean-Jerk
- Clean + Jerk: 4x(1+1)2 4 units of Clean-Jerk-Clean-Jerk.
How Much You Should Lift
The quantity of weight it is best to carry will rely in your health stage, how rapidly you progress, and finally the way you’re feeling every day.
For this program, we’ll depend on an RPE scale per train. “Per exercise” means how the train felt general. For occasion, an RPE 7/10 on a Clean + Jerk triple (6 reps whole) can be a lot decrease than a Clean + Jerk double (2 whole reps). Ideally, the less reps per set will help you carry extra weight leading to progressive overload. Here’s a fast week-to-week breakdown to make use of for all phases:
- Week 1 RPE 7/10 – Moderate Intensity
- Week 2: RPE 8/10 – Moderate-Heavy Intensity
- Week 3: RPE 5-6/10 (deload) – Low-Moderate Intensity
- Week 4: RPE 9/10 – Heavy Intensity (not max effort!)
Progression Techniques and Method
Even with an RPE information to comply with, it may be unsure how a lot it is best to enhance your weights weekly.
Typically, I like to recommend bumping the load in 3-5% increments. This will help you push new objectives by week 4 of every section and enhance your energy whereas maintaining the rise in weights sufficiently small to develop proficient approach.
Can I Add Extra Lifts?
Of course! While this program has all the pieces you must enhance on the Olympic lifts, just a few dumbbell curls or triceps extensions received’t harm. 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 primary lifts, energy lifts, and equipment.
Pre-Program Guide
Let’s make clear just a few issues earlier than you are taking that first look on the program. This ought to assist course of the train ordering and establish find out how to learn the units, reps, supersets, and trisets.
Once you end trying out this system, we’ll take a second to dive deeper into the ins and outs. Of the 12-week Olympic Weightlifting Starter Program
Exercise Order
- Each train is denoted alphabetically, with supersets or tri-sets famous by numbers.
- Letters (i.e. D1., D2., D3) point out a superset or triset. Perform one set of the primary train, instantly adopted by one set of the subsequent. That equals one set. Repeat for 3 whole units.
Sets and Reps
Here are just a few examples of find out how to learn this system:
- Front Squat: 4×3 4 units of three reps.
- Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
- Clean + Jerk: 4×2+1 4 units of Clean-Clean-Jerk
- Clean + Jerk: 4x(1+1)2 4 units of Clean-Jerk-Clean-Jerk.
- Snatch Pull + Hang Snatch Above Knee + Overhead Squat: 3-5×1+2+1 3 to five units of Snatch Pull-Hang Snatch Above Knee-Hang Snatch Above Knee-Overhead Squat
Rest Periods
Keep 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 Training Schedule
Ideally, this program can 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! Here are just a few fast objects to notice no matter your coaching schedule:
- Make positive to have (1) relaxation day between Day 4 and Day 1.
- Try your greatest to not run all 4 days consecutively.
- The primary coaching days are Day 1, Day 2, and Day 4. If you may solely practice thrice per week, drop Day 3 of this system.
- If you practice 3x per week, transfer the Front Squats to Day 4 after the Snatch Pull and earlier than accent workout routines.
Phase 1
Day 1 Snatch, Back Squat
A1. Dip Snatch: 3 to five units of three reps
B1. Snatch Grip Push Press: 3 units, 5 reps
C1. Back Squat: 3 units, 5 reps
D1. Dumbbell Alternating Reverse Lunge: 3 units, 8-12 reps (either side)
D2. Single-Arm Dumbbell Row: 3 units, 8-12 reps (either side)
D3. Plank + Pull-Through: 3 units, 10 reps (either side)
Day 2 Clean & Jerk, Clean Pull
A1. Behind the Neck Press in Split: 3 units, 5 reps
B1. Dip Clean + Jerk: 3 to five units, (1+1)2 reps
C1. Clean 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. Side Plank Hold: 3 units, 30 seconds (either side)
Day 3 Variation, Front Squat
A1. Snatch Balance + OHS: 4 units, 2+1 reps
B1. Push Press + Jerk (2-sec.Pause in Dip): 3 units, 5+1 reps
C1. Front Squat: 5 units, 3 reps
D1. Pullup: 3 units, As many as doable (AMAP)
D2. Dumbbell Walking Lunge: 3 units, 10-12 reps (either side)
D3. Weighted Forearm Plank: 3 units, 30 seconds
Day 4 Competition Day, Snatch Pull
A1. Snatch, Pause Above Knee: 5 units, 2 reps
B1. Clean, 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
Phase 2
Day 1 Snatch, Back Squat
A1. Snatch Pull + Hang Snatch AK + Slow OHS: 3 to five units, 1+2+1 reps
B1. Overhead Squat: 4 units, 4 reps
C1. Back Squat: 4 units, 3 reps
D1. 2-Dumbbell Box Stepup: 3 units, 6-10 reps (either side)
D2. Chest-0Supported Dumbbell Row: 3 units, 8-12 reps
D3. Pallof Press: 3 units, 10-15 reps (either side)
Day 2 Clean + Jerk, Clean Pull
A1. Clean Pull + Hang Clean AK: 3 to five units, 2 reps 1+1(2)
B1. Jerk, Pause in Split (:02): 3 to 4 units, 2 reps
C1. Clean 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. Side Plank & Hip Dip: 3 units, 10-15 reps
Day 3 Variation, Front Squat
A1. Muscle Snatch: 4 units, 3 reps
B1. Hang Below Knee Power Clean & Power Jerk: 4 units, 2+1 reps
C1. Front Squat: 6 units, 2 reps
D1. Dumbbell Lateral Lunge: 3 units, 6-8 reps (either side)
D2. Lat Pulldown: 3 units, 8-12 reps
D3. Back Extension: 3 units, 8-12 reps
Day 4 Competition Day, Snatch Pull
A1. Hang Snatch Below Knee & Snatch: 4 units, 1+1 reps
B1. Hang Clean Below Knee & Clean & 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
Phase 3
Day 1 Snatch, Back Squat
A1. Snatch Pull & Snatch: 4 units, 2 reps (1+1)2
B1. Snatch Balance: 3 units, 2 reps
C1. Back Squat: Work to a heavy 3 reps
D1. 2-Dumbbell 1/4 Squat Jump: 3 units, 5 reps
D2. Chinups: 3 units, 6-10 reps
D3. Hollow Hold: 3 units, 30 second holds
Day 2 Clean + Jerk, Clean Pull
A1. Clean Pull + Clean + Jerk: 4 units, 1+1+1 reps
B1. Push Press: 4 units, 3 reps
C1. Clean Pull: 4 units, 2 reps
D1. ½ Kneeling Dumbbell Shoulder Press: 3 units, 8-12 reps (either side)
D2. Dumbbell Single-leg Glute Bridge: 3 units, 8-12 reps
D3. Copenhagen Plank: 3 units, 20 second holds
Day 3 Variation, Front Squat
A1. Hang Above Knee Power Snatch: 4 units, 3 reps
B1. Power Jerk + Jerk: 3 units, 2+1 reps
C1. Front Squat: Work to a Heavy 2 reps
D1. Single-leg Db RDL: 3 units, 6-8 reps (either side)
D2. Dumbbell Arnold Press: 3 units, 8-12 reps
D3. Dumbbell Deadbug: 3 units, 6-10 reps (either side)
Day 4 Competition Day, Snatch Pull
A1. Snatch: 4 units, 2 reps
B1. Clean + Jerk: 4 units, (1+1)2
C1. Snatch Pull: 4 units, 2 reps
D1. Dumbbell Rear-foot-elevated Split Squat: 3 units, 8-12 reps (either side)
D2. Kettlebell Gorilla Row: 3 units, 8-12 reps (either side)
D3. Plank + Shoulder Taps: 3 units, 10-12 reps (either side)