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2 Day Olympic Weightlifting Program

Olympic weightlifting isn’t just about brute strength; it’s a symphony of agility, technique, and power harmoniously combined. If you’re aiming to venture into this athletic domain or augment your existing skills, a well-devised lifting strategy can elevate your performance.

Here’s a concise two-day Olympic weightlifting routine, suitable for those on the threshold of this discipline or for enthusiasts keen on refining their prowess.

2 Day Olympic Weightlifting Program

This style of programming works perfect for athletes, who use Olympic weightlifting training as an additional part of thies main training. For example if your task is to develop power and explosiveness for your sport or activity.

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:

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)

Overview

This program is designed to target the two primary Olympic lifts: the snatch and the clean & jerk. By dedicating a day to each lift, the lifter can deeply focus on the intricacies and power components of each movement.

The Snatch Day

Warm-up (10 m)
Opt for dynamic stretches concentrating on the shoulders, hips, and ankles. This not only prepares your muscles but also fine-tunes your mobility for the movements ahead.

Snatch High Pull from knee level (Light Load) – 4 sets x 6 reps
This initial exercise prioritizes the elevation of the bar and ensures you get used to the pulling motion.

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Hang Snatch (around 70% of 1RM in Snatch) – 4 sets x 3 reps
A variation of the snatch that focuses on the pull under the bar. It helps in improving the explosive second phase of the snatch.

Snatch Pull (around 90% of 1 RM in Snatch) – 4 sets x 4 reps
This movement accentuates strength and coordination, which are pivotal in the snatch first and second pull.

Front Squat (around 90% of 1RM in C&J) – 5 sets x 3 reps
Good for enhancing lower body strength, core stability, and posture,

Cooldown and Mobility Drills (10 minutes)
Slow, static stretches targeting the muscles worked. This aids in recovery and flexibility.

The Clean & Jerk Day

Warm-up (10 minutes)
Incorporate dynamic stretches, focusing especially on wrists, shoulders, and hip flexors.

Muscle Squat Clean + Thruster (Light Load) – 3 sets x 6 reps
This complex drill helps muscles to get acquainted with the main movement of the training.

Clean and Jerk (around 80% of of 1RM in C&J) – 4 sets x 2+2 reps
By practicing this lift, you’ll develop real functional power, speed and explosiveness.

Clean Pull (around 100% of 1 RM in C&J) – 3 sets x 3 reps
This movement accentuates pull strength, which are important in the clean first and second pull.

Back Squat (up to 105% of 1 RM in C&J) – 4 sets x 3 reps
Core to the clean is the squat. The back squat bolsters your leg power, crucial for lifting heavier loads.

Cooldown and Mobility Drills (10 min)
Dedicate time to elongate and relax the muscles you’ve intensely worked on.

Log It: Always jot down your sessions. This isn’t just about recording weights; note down how you felt, or if any particular movement felt off.

Incremental Gains: Boost weights in small increments. It’s a marathon, not a sprint.

Rest and Recovery: The days in-between are just as critical. Proper rest ensures muscle recovery and reduces injury risks.

If you need a more detailed and comprehensive program, you can take a look at the 10-Week Weightlifting Program For Functional Fitness.

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Conclusion

In essence, a compact two-day Olympic weightlifting regimen can lay a solid foundation for strength, technique, and explosive power. This template, while appearing simple, can lead to profound improvements when combined with dedication, patience, and smart progression.

Also Read:

References:

  1. Amira Zouita, Manel Darrag “The Effects of Resistance Training on Muscular Fitness, Muscle Morphology, and Body Composition in Elite Female Athletes: A Systematic Review; 2023, NCBI, 53(9): 1709–1735.

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Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 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.

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