January 17, 2025

6 Day Olympic Weightlifting Program

Olympic weightlifting, an intricate blend of power, technique, and determination, requires dedicated training.


For those eager to dive deep into this discipline or refine their edge, a meticulous six-day regimen can be a good plan for comprehensive competition preparation. 

6 day olympic training

Make sure to provide 10-15 min warmup before and cool down and stretching after each session.

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

Specific Warm-up (2 rounds)
Good Morning 8 reps
Box Jump 6 reps
PVC Muscle Snatch + OHS – 6+6 reps

Power SNATCH + Snatch BALANCE
50% 2/3+2; 60% 2/2+2; 70% 3/2+1

Snatch High PULL
60% 2/4; 70% 3/3

Back SQUAT
50% 3/3; 60% 1/3; 70% 2/3; 75% 2/2

workout in gym

Day 2

Specific Warm-up (2 rounds)
Hyperextension 10 reps
Gakk Squat 15 reps
PVC HIP Clean BALANCE 6 reps

CLEAN from blocks + Front SQUAT
50% 2/3+2; 60% 2/3+2; 70% 3/2+2

CLEAN Pull from blocks
70% 2/3; 80% 2/3; 90% 2/2

Military PRESS with Rubber Bands 3 sets / 5 reps

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Day 3

Specific Warm-up (2 rounds)
Reverse Hyperextension 10 reps
PVC Snatch Balance 6 reps
PVC Snatch onto the plates 6 reps

SNATCH + Hang SNATCH above knee
50% 2/1+3; 60% 1/1+); 70% 2/1+1; 75% 2/1+1

Snatch Hang PULL above knee
60% 1/3; 70% 2/3; 80% 2/

Front SQUAT
50% 2/3; 60% 1/3; 70% 2/3; 80% 1/2; 90% 2/2

Depth Jump 3 sets /5 reps

olympic lifting

Day 4

Specific Warm-up (2 rounds)
Good Morning 8 reps
PVC Elbows Rotation 8 reps
PVC Muscle Clean + Sots Press 6+6 reps

Power CLEAN
50% 2/3; 60% 2/2; 70% 3/2;

Front SQUAT + JERK
50% 2/2+3; 60% 1/1+3; 70% 2/1+2; 75-80% 2/1+2

Back SQUAT with pause
50% 2/3; 60% 1/3; 70% 3/2

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Day 5

Specific Warm-up (2 rounds)
Reverse Hyperextension 10 reps
Gakk Squat 15 reps
PVC HIP Snatch BALANCE from the toes 6 reps
​​
Hip SNATCH + Overhead SQUAT up to 40% 10/3+2

Barbell Squat JUMP 15-20 kg 5 sets /5 reps

Day 6

Active Recovery & Mobility

Light Cardio (20 min)
Maintaining an elevated heart rate but allowing muscles to recover.

Stretching & Flexibility (20 min)
Focusing on muscle groups heavily worked during the week.

lifting big weights

Streamlined Recommendations for Steady Progression

Progressive Overload: Increase loads by 2-2% either weekly or bi-weekly, ensuring consistent yet manageable growth.

Deload Weeks: Every 4-6 weeks, reduce weights by 40-50% for recovery and muscle adaptation.

Volume-Intensity Trade-off: When raising intensity, slightly reduce volume, and vice versa.

Self-assessment: Periodically film and review your lifts to refine technique and form.

Technique Variations: Introduce lifts like pause squats or hang snatches after mastering basics to challenge and progress further.

Rotate Accessory Work: Change accessory exercises every 4-6 weeks to target diverse muscles and avoid plateaus.

Active Recovery: Incorporate sessions focusing on mobility and light activity, aiding in muscle recovery.

Listen & Adapt: Pay heed to your body’s signals and adjust when needed.

Prioritize safety and technique above all, ensuring long-term success and reduced injury risks.

Conclusion

This six-day Olympic weightlifting template can offer profound growth in strength, form, and technique. For more details, check this weightlifting program, designed to improve your power & speed in the snatch and clean. Keep in mind, commitment, correct progression, and rest are as vital as the workouts themselves.

Also Read:

References:

  1. Marianne Huebner, “How Do Master Weightlifters Train? A Transnational Study of Weightlifting Training Practices and Concurrent Training”, 2022, Mar NCBI, 19(5): 2708.
  2. Photos by Torokhtiy Media Team. 

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Olympic Weightlifting Champion

Experience: 21 years

Best Results: Snatch – 200 kg,

C&J - 240 kg

My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).

After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.

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