3-Day Olympic Weightlifting Program
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Reviewed by:
(21 years of Oly Lifting experience)
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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.
Day 1: Snatch Training
- Warm-up (up to 10 min)
Perform dynamic stretches and mobility drills for your shoulders, hips and ankles.
- Snatch High Pull above knees (light weight), 3-4 sets x 6 reps
Focus on explosive hip extension and vertical bar path.
- Power Snatch (up to 70 %), 4 sets x 3 reps
Work in full extension and aggressive catch.
- Overhead Squats (up to 60 %), 3 sets x 6 reps
Improve balance, stability and squat depth.
- Snatch Deadlifts (up to 90 %), 3 sets x 4 reps
Strengthen the pull off the platform.
- Accessory Work (up to 10 min)
Include core and mobility drills.
Day 2: C&J Training
- C&J Warm-up (up to 10 min)
Perform dynamic stretches and mobility drills for your wrists, shoulders and hips.
- Muscle Squat Clean (light weight), 3-4 sets x 6 reps
Focus on bar path feeling and elbows rotation.
- Power Clean + Jerk (up to 70 %), 4 sets x 2+2 reps
Work on technique.
- Clean Pull (up to 90 %), 4 sets x 4 reps
Strengthen the pulling power off the platform.
- Front Squat (up to 90 %), 3 sets x 4 reps
Strengthen legs and core
- Accessory Work (up to 10 min)
Include core and upper back drills.
Day 3: Accessory & Strength
- Warm-up (up to 10 min)
Incorporate full body dynamic activation
- Middle grip Muscle Snatch (light weight), 4 sets x 6 reps
Focus on full body extension and vertical bar path.
- Push Press (comfortable weight), 4 sets x 4 reps
Control dip & drive and enhance shoulder strength for jerks.
- Deficit Romanian Deadlift (comfortable weight), 4 sets x 8 reps
Strengthen the posterior chain.
- Back Squat (up to 90 %), 4 sets x 5 rep
Build lower body and back strength.
- Rows (comfortable weight), 3-4 sets x 8-12 reps
Improve upper body pulling strength.
- 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.
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Week 5-8. Strength Development
Now it’s time to build strength. Add more weight to your lifts and include variations like deficit and hang 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:
- Monitor your progress by keeping training log
- Increase weights conservatively, aiming for 2-3% increase per week.
- Listen to your body and unjust intensity and volume if you experience fatigue or injury
- Incorporate deload weeks every 4-6 weeks to allow for recovery and adaptation
- Work with a coach to receive feedback on your technique and programming
- Remember that proper nutrition is a key component of your training success
- 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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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.