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3-Day Olympic Weightlifting Program

Olympic weightlifting is a sport that demands power, strength and precision. Whether you are an aspiring athlete or a fitness amateur looking to enhance your strength and explosiveness, a well-structured weightlifting program can be incredibly effective.

As an example, we will build a template with focus on day 1 for snatch, day 2 – C&J, day 3 accessory load.

Oleksiy Torokhtiy Olympic Weightlifting

Day 1: Snatch Training

  1. Warm-up (up to 10 min)

Perform dynamic stretches and mobility drills for your shoulders, hips and ankles.

  1. Snatch High Pull above knees (light weight), 3-4 sets x 6 reps

Focus on explosive hip extension and vertical bar path.

  1. Power Snatch (up to 70 %), 4 sets x 3 reps

Work in full extension and aggressive catch.

  1. Overhead Squats (up to 60 %), 3 sets x 6 reps

Improve balance, stability and squat depth.

  1. Snatch Deadlifts (up to 90 %), 3 sets x 4 reps

Strengthen the pull off the platform.

  1. Accessory Work (up to 10 min)

Include core and mobility drills.

Day 2: C&J Training

  1. C&J Warm-up (up to 10 min)

Perform dynamic stretches and mobility drills for your wrists, shoulders and hips.

  1. Muscle Squat Clean (light weight), 3-4 sets x 6 reps

Focus on bar path feeling and elbows rotation.

  1. Power Clean + Jerk (up to 70 %), 4 sets x 2+2 reps

Work on technique.

  1. Clean Pull (up to 90 %), 4 sets x 4 reps

Strengthen the pulling power off the platform.

  1. Front Squat (up to 90 %), 3 sets x 4 reps

Strengthen legs and core

  1. Accessory Work (up to 10 min)

Include core and upper back drills.

Day 3: Accessory & Strength

  1. Warm-up (up to 10 min)

Incorporate full body dynamic activation

  1. Middle grip Muscle Snatch (light weight), 4 sets x 6 reps

Focus on full body extension and vertical bar path.

  1. Push Press (comfortable weight), 4 sets x 4 reps

Control dip & drive and enhance shoulder strength for jerks.

  1. Deficit Romanian Deadlift (comfortable weight), 4 sets x 8 reps

Strengthen the posterior chain.

  1. Back Squat (up to 90 %), 4 sets x 5 rep

Build lower body and back strength.

  1. Rows (comfortable weight), 3-4 sets x 8-12 reps

Improve upper body pulling strength.

  1. Accessory Work (up to 10 min)

Include grip, core and mobility drills.

Now let’s take a look at further programming approaches.

Week 1-4. Foundation Phase

During the first month focus on perfecting your technique start with lighter weights to ensure proper form and gradually increase the weight while maintaining good technique.

Week 5-8. Strength Development

Now it’s time to build strength. Add more weight to your lifts and include variations like hang and deficit pulls to improve your power and strength of the floor.

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Week 9-12. Power and Speed Emphasis

In this phase, decrease the weight slightly and concentrate on speed and power. Perform more reps at a faster pace to enhance your explosiveness.

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Week 13-16 Peaking Phase

As you approach competition or your training goal, reduce the volume and increase intensity. Focus on singles and doubles with maximal effort to peak your performance.

For a smart and constant progress, check and incorporate this progression tips:

  1. Monitor your progress by keeping training log
  2. Increase weights conservatively, aiming for 2-3% increase per week.
  3. Listen to your body and unjust intensity and volume if you experience fatigue or injury
  4. Incorporate deload weeks every 4-6 weeks to allow for recovery and adaptation
  5. Work with a coach to receive feedback on your technique and programming
  6. Remember that proper nutrition is a key component of your training success
  7. Rest and recovery is a priority. Quality sleep and adequate rest are not negotiable for progress

Conclusion

A well-structured three-day Olympic weightlifting program can help you develop strength, power and technique. Whether you’re aiming to compete in Olympic weightlifting or simply want to improve your athletic performance, following a program with the smart progression plan can yield significant results.

Try our Olympic Weightlifting Program For Beginners to get all benefits of a smart approach to lifting programming.

Remember consistency, patience and dedication are keys to success in training. Always prioritize safety and proper technique to maximize your gains and minimize risk of injury.

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By trusting the recommendations of our certified experts in coaching, nutrition, dietology, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data. We ensure that you can rely on our professionals’ pieces of advice and recommendations that can be treated as personalized ones which will benefit you and fully meet your needs.

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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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