10 Week Olympic Weightlifting Program
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Reviewed by:
(21 years of Oly Lifting experience)
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Stepping into the world of Olympic weightlifting is a commitment to power, precision, and progress. This 10-week regimen is designed to gradually introduce enthusiasts to the techniques and intensities associated with the snatch, clean & jerk, while also incorporating vital accessory work.
You can find all details of this style of programming at the Weightlifting Program For Functional Fitness.
Weeks 1-2: Foundation Building
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
Warm-up: Dynamic stretches, focusing on shoulders and hips.
Specific warmup (3 rounds):
- HYPEREXTENSION 15 reps
- Gakk SQUAT 12 reps
- Monkey JUMPs 8 reps
Muscle SNATCH 4×6
Enhancing turnover speed and upper body strength.
Power SNATCH + Hip SNATCH
65-75% of max Snatch, 6 reps / 1+3 reps
Improving bar trajectory and under-the-bar speed.
Snatch PUSH PRESS + Snatch BALANCE
50% of max Snatch, 4 sets / 4+2 reps
Strengthening overhead stability and drop-under technique.
Pause Back SQUAT
60-70% of max Back SQUAT 4 sets / 3 reps
Building core and leg strength with controlled depth.
Mobility & Stretching (10-15 min).
Day 2
Warm-up: Emphasis on wrists, hips, and shoulders.
Specific warmup (3 rounds):
- SUPERMAN 20 reps
- Monkey JUMPs 8 reps
- PVC Muscle Clean + FS + PRESS 4+4+4 reps
Power CLEAN + Hang Power CLEAN
70-75% of max C&J, 3 reps / 1+1 reps
Refining clean mechanics and transition phases.
CLEAN PULL
95-105% of max C&J, 3 sets / 3 reps
Augmenting explosive pull strength from the floor.
Split SQUAT
3 sets / 4+4 reps
Elevating single-leg stability and power.
Mobility & Stretching (10-15 min).
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Day 3
Warm-up: Full-body dynamics.
Specific warmup (3 rounds)
- HYPEREXTENSION 15 reps
- Split Squat 6+6 reps
- Wall SQUAT 6 reps
Push PRESS + JERK
50-60% of max C&J, 3 sets / 2+2 reps
Merging overhead strength with precise technique.
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JERK
80-85 % of max C&J, 6 sets / 3 reps
Mastering the art of overhead stability.
Front SQUAT
90-100 % of max C&J, 4 sets / 4 reps
Bolstering quad strength and core stability.
Barbell Squat JUMP
4 sets / 8 reps
Enhancing Plyometric ability.
Mobility & Stretching (10-15 min).
Tips for further progress
Weeks 3-6: Technique Refinement & Strength Building
Progressions: Add 2-3% load every week and refine form.
Weeks 7-8: Power Emphasis
Focus: Work at 65-75% 1RM, concentrating on lifting speed and explosiveness. Reduce reps to 2-3 per set but maintain intensity.
Weeks 9-10: Testing & Peaking
Reduce volume but up intensity. Work in the 80-90% 1RM range, preparing for testing or competition. Dedicate the last session of week 10 to testing new 1RMs.
Further Programming Guidelines
1. Gradual Progression
Beyond the initial 10 weeks, your ambition should be a methodical and sustained growth in your lifting capacity. Targeting a 2-3% load increase every week is ideal, but it’s crucial to keep a keen eye on the quality of your lifts. If at any point technique falters, it’s a sign you might be advancing too swiftly.
2. Stay Balanced
As you advance in your Olympic weightlifting journey, there will be the inevitable temptation to push harder and lift heavier. While ambition is commendable, balance is vital.
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3. Regular Check-ins
Consistent monitoring ensures you remain on the right path. An excellent way to keep tabs on your form and progress is to film your sessions, especially when you’re integrating new movements or techniques into your routine.
4. Recovery
The magic of muscle growth and strength building isn’t just in the lifting; it’s in the recovery. As the weeks roll on, it’s essential to listen to your body. Every 5-6 weeks, consider integrating deload weeks or sessions with reduced intensity.
A structured 10-week Olympic weightlifting journey can bring about transformational changes in strength, power, and athletic performance. Prioritizing technique, ensuring consistency, and recognizing the importance of recovery will be key to achieving weightlifting success.
Also Read:
- 3 Day Olympic Weightlifting Program
- 4 Day Olympic Weightlifting Program
- 2 Day a Week Olympic Weightlifting Program
- 6 Day Olympic Weightlifting Program
- Weightlifting Program for Women
- Olympic Weightlifting Program
- Beginner Olympic Weightlifting Program
References:
- Ingo Sandau “Concurrent validity of barbell force measured from video-based barbell kinematics during the snatch in male elite weightlifters”, 2021, NCBI
- Dior N. Jnr Anderson “Capturing the holistic profile of high performance Olympic weightlifting development”, 2022; NCBI, 4: 986134.
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Author: Sergii Putsov
Head of Sport Science, PhD
Best Results: Snatch – 165 kg,
C&J – 200 kg
Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.
Reviewed by: Oleksiy Torokhtiy
Olympic Weightlifting Champion
Best Results: Snatch – 200 kg,
C&J – 240 kg
Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.
Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate — leave a comment below and Sergii Putsov will provide a personalized answer and insights to help you reach your goals.