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4 Day Olympic Weightlifting Program

Olympic weightlifting is a combination of speed, power, and coordination. If you’re an enthusiast aiming to level up your strength or a Master weightlifter, a comprehensive weightlifting routine can be your game-changer. Dive into this tailored four-day Olympic weightlifting routine for experienced lifters and understand the strategies for consistent growth.

As an example, we will build a template with focus on 3 main lifting days and one optional, which is technical training. This model fits to athlete, who are flexible and can choose number of session during the week, according to his level of performance and recovery

4 Day Olympic Weightlifting Program

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)

Day 1:

  • General warm-up (up to 7-12 min)
  • Perform dynamic mobility drills for shoulders, hips and ankles.
  • Specific warm-up (2 rounds)
  • Reverse HYPEREXTENSION (12 reps)
  • ABS (15 reps)
  • Gakk SQUAT (6 reps)
  • Muscle Squat SNATCH + Overhead SQUAT (3 sets / 6+6 eps)
  • SNATCH from Blocks (50% 2/3; 60% 3/3; 70% 2/2; 75% 2/2; 80% 2-3/1)
  • Back SQUAT (50% 1/4; 65% 3/4 ; 75% 1/4)
  • Snatch Sots PRESS  (3 sets / 6 reps)
  • Supplemental Exercises (10 min)
  • Core strengthening and flexibility drills.
weightlifting exercise

Day 2:

  • General warm-up (up to 7-12 min)
  • Perform dynamic stretches and mobility drills for your wrists, shoulders and hips.
  • Specific warm-up (2 rounds)
  • SUPERMAN Row (15 reps)
  • Squat jumps (5 reps)
  • Wall SQUAT (6 reps)
  • Pause JERK + JERK (50% 2/2+1; 60% 2/2+1; 65% 3/1+1; 70% 2/1+1)
  • Press in split position + OH split Squat (3 sets / 4+4+4+4 reps)
  • Good Morning + SQUAT (3 sets / 5 reps)
  • Supplementary Drills (10 min)
  • Upper back exercises and core movements.
athlete weightlifting in gym

Day 3:

  • General warm-up (up to 7-12 min)
  • Full body activation techniques.
  • Specific warm-up (2 rounds)
  • Reverse HYPEREXTENSION (12 reps)
  • ABS 15 (reps)
  • Elbows stretching (6 reps)
  • PVC HIP Clean BALANCE (2 sets / 5 (reps)
  • Power CLEAN + Power CLEAN below knee (50% 2/1+2; 60% 1/1+2; 70% 3/1+1; 75% 1/1+1; 80% 1/1+1)
  • CLEAN PULL (70% 1/4; 90% 3/4; 100% 2/4)
  • Bench PRESS (4 sets / 6 reps)
  • Reverse PLANK (3 sets / 45“)
  • Auxiliary Drills (10 min)

Focus on grip strength and flexibility.

female weightlifting workout

Day 4:

  • General warm-up (up to 7-12 min)
  • Emphasize areas you feel most tight or underworked
  • Specific warm-up (2 rounds)
  • SUPERMAN Row (15 reps)
  • Rubber Band Shoulder drills (15 reps)
  • CLEAN & Jerk – technical training (up to 40%  5/3+3)
  • Mobility and Stretching (10 min)

Focus on areas strained during the week.

Some golden rules and advices:

  1. Keep a detailed workout journal.
  2. Schedule regular deload weeks for recovery.
  3. Nutrition plays a pivotal role in performance and recovery.
  4. Never skimp on rest and quality sleep.

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Weeks 1-4:

Technique Mastery. Start light, focus on form.

Weeks 5-8:

Strength Build-Up. Incorporate more weight and introduce squats and pulls variations.

Weeks 9-12:

Power and Speed. Emphasize speed, even if it means reducing weight slightly.

Weeks 13-16:

Peak Performance. Taper volume, but up the intensity.

Oleksiy Torokhtiy weightlifting training

Conclusion

Dive into our “Master Diesel” training program to leverage your lifting journey.

As always, be consistent, stay patient, and prioritize form for best results.

Also Read:

References:

  1. Dior N. Jnr Anderson “Capturing the holistic profile of high performance Olympic weightlifting development” Front Sports Act Living 2022 Sep 30

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

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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