4 Day Olympic Weightlifting Program
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(21 years of Oly Lifting experience)
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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
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:
- 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.
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.
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)
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Focus on grip strength and flexibility.
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:
- Keep a detailed workout journal.
- Schedule regular deload weeks for recovery.
- Nutrition plays a pivotal role in performance and recovery.
- 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.
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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.
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:
- 3 Day Olympic Weightlifting Program
- 2 Day Olympic Weightlifting Program
- 6 Day a Week Olympic Weightlifting Program
- 4-Week Olympic Weightlifting Program
- 10 Week Olympic Weightlifting Program
- Weight Training Program for Women
- Best Olympic Weightlifting Program
- Best Beginner Olympic Weightlifting Program
References:
- Dior N. Jnr Anderson “Capturing the holistic profile of high performance Olympic weightlifting development” Front Sports Act Living 2022 Sep 30
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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.