4 Week Olympic Weightlifting Program
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(21 years of Oly Lifting experience)
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Embarking on an Olympic weightlifting journey marries power with precision. This 4-week program lays a foundational stone for beginners, encompassing the crucial lifts of snatch and clean & jerk, supplemented with accessory work.
Week 1 Review
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: Snatch Focus
Warm-up
10 minutes of dynamic stretches, prioritizing the shoulders and hips.
SUPERMAN 3 sets / 20 reps
HIP Snatch BALANCE + Snatch Sots PRESS 3 sets / 5+5 reps
Initiating the movement pattern.
SNATCH + Overhead SQUAT 5 sets / 3+1 reps
Working on the power position and the bar receiving & stability overhead.
Snatch PULL 4 sets / 4 reps
Working on strength and angles.
BOX JUMP 5 sets / 8 reps
Developing explosiveness.
Reverse PLANK 4 sets / 30 sec
Core strengthening.
Day 2: Accessory & Conditioning
Warm-up: 10 minutes of full-body dynamics.
HYPEREXTENSION 3 sets / 20 reps
Thruster 3 sets / 8 reps
Total body work.
Good Morning 4 sets / 8 reps
Strengthening the posterior chain.
Split SQUAT 3 sets / 8+8 reps
Enhancing lower body stability and balance.
Incline Bench PRESS 4 sets / 12 reps
Boosting upper body strength.
Iron butterfly 3 sets / 20 reps
Cultivating core strength.
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Day 3: Clean & Jerk Emphasis
Warm-up: 10 minutes, focusing on wrists, hips, and shoulders.
SUPERMAN 3 sets / 20 reps
Enhancing lower back and core strength endurance.
Front SQUAT with straps 3 sets / 8 reps
Upper body mobility setup.
CLEAN & JERK 5 sets / 2+2 reps
Marrying power and precision for total body athleticism.
CLEAN PULL 4 sets / 4 reps
Boosting explosive hip drive and pull strength.
Front SQUAT 4 sets / 4 reps
Improving lower body strength and core stability.
Sitting PRESS 3 sets / 10 reps
Fortifying shoulder and upper body power.
NOTE: as far as this program is for beginners, there is no specific load target. Need to pick the comfortable, but quite challenging weight to be able to perform lifts without form compromising.
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Expanded Further Programming Recommendations
1. Progressive Overload
As you navigate beyond this foundational 4-week plan, aim to increase your loads methodically. A good benchmark is to target a rise of 2-3% each week, but always under the caveat that form remains impeccable.
2. Volume vs. Intensity
While it’s natural to feel inclined to do more as you progress, it’s imperative to strike a balance. If you’re pushing the intensity by lifting heavier, consider dialing back the volume slightly.
3. Accessory Emphasis
Don’t underestimate the power of accessory work. As you advance, delve deeper into exercises that support the primary lifts.
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4. Regular Feedback and Check-ins
Make it a habit to record your sessions, preferably from multiple angles.
5. Periodization Planning
As you venture further, look into adopting a periodized approach. This means structuring your training into specific cycles, each with a particular focus.
6. Rest and Recovery
More training demands more recovery. As intensity and volume ramp up, so should your focus on rest days, stretching, mobility work.
Conclusion
A well-structured 4-week Olympic weightlifting program offers a robust introduction to this demanding yet rewarding sport. As you build on this foundation, remember that patience, consistency, and technique reign supreme. The journey is as much about mastering one’s own body as it is about lifting external weight.
Also Read:
- 3-Day Olympic Weightlifting Program
- 4 Day a Week Olympic Weightlifting Program
- 10 Week Olympic Weightlifting Program
- Weightlifting Program for Women
- Olympic Weightlifting Program
- Best Beginner Olympic Weightlifting Program
References:
- Narendra Yadav, Anuj Kumar, “Post-intense exercise sleep concerns in weightlifters: A pilot study” 2019 Jul; NCBI 75(3): 325–329.
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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.