Olympic Weight Training
The Olympic Lifts are some of the most explosive, technical and exciting movements in the athletic arena. FitsPro Physiques offer Olympic weightlifting session, either one to one or for groups. Our knowledge of these lifts such as the clean, snatch and overhead squat enables us to help athletes incorporate these lifts into their sports conditioning program to develop explosive speed, strength and power.
Below is a example of a 4 week Olympic weightlifting program:
The following is a 4-week training program that can be used to get started. This is a good cycle to start with if you have not previously been doing the Olympic lifts frequently in your training. Abdominal work should be done every training day, along with any supplemental work, e.g. back extensions, upper body work, etc that you want to do.
Below is a example of a 4 week Olympic weightlifting program:
The following is a 4-week training program that can be used to get started. This is a good cycle to start with if you have not previously been doing the Olympic lifts frequently in your training. Abdominal work should be done every training day, along with any supplemental work, e.g. back extensions, upper body work, etc that you want to do.
Week 1Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.
Monday Clean & Jerk – 5 x 2+1 Clean Pull – 3 x 3 Back Squat – 3 x 5 Wednesday Snatch – 5 x 2 Snatch Pull – 3 x 3 Front Squat – 3 x 3 Thursday Power Snatch – 5 x 2 Power Clean & Power Jerk – 5 x 2(1+1) Overhead Squat – 3 x 3 Saturday Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single |
Week 2Use same or similar weights as week 1 with this increased volume.
Monday Clean & Jerk – 5 x 3+1 Clean Pull – 4 x 3 Back Squat – 5 x 5 Wednesday Snatch – 5 x 3 Snatch Pull – 4 x 3 Front Squat – 5 x 3 Thursday Power Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 3(1+1) Overhead Squat – 5 x 3 Saturday Snatch – 6 x 1 Clean & Jerk – 6 x 1 Front Squat – 3 x 1 |
Week 3Up the weights from last week as you’re able to.
Monday Clean & Jerk – 5 x 1 Clean Pull – 3 x 3 Back Squat – 5 x 3 Tuesday Power Snatch – 5 x 3 Hang Clean – 5 x 2 Wednesday Snatch – 5 x 1 Snatch Pull – 3 x 3 Front Squat – 5 x 2 Thursday Hang Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 1+1 Overhead Squat – 5 x 1 Saturday Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single |
Week 4Up the weights from last week as you’re able to.
Monday Clean & Jerk – 5 x 1 Clean Pull – 3 x 2 Back Squat – 5 x 2 Tuesday Power Snatch – 5 x 2 Power Clean – 5 x 2 Wednesday Snatch – 5 x 1 Snatch Pull – 3 x 2 Front Squat – 3 x 2 Thursday Hang Snatch – 5 x 2 Power Clean & Power Jerk – 4 x 1+1 Overhead Squat – 3 x 1 Saturday Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single |