Sample Workouts
Beginner Olympic Weightlifting Program
The following programs are only guidelines used to help develop new Olympic Weightlifters to the sport in the presence of a certified USAW Coach. We highly recommend these programs only be used as a guide and in the presence of a qualified weightlifting coach.
4 Week Program - no percentages at this phase of the lifters training
HB - High Blocks or Power Position
Day One
Week 1
Week 2
Week 3
Week 4
Power Clean 5x5
5x5 5x5 5x5 Clean Pulls to Knee 5x6
5x6 5x6 5x6 Overhead Squats 5x5
5x5 5x5 5x5 Press Behind Neck
(Snatch Grip)5x6
5x6 5x6 5x6 Hyperextension 3x10
3x10 3x10 3x10 Day Two
Week 1 Week 2 Week 3 Week 4 Power Snatch (HB) 3x6 3x6 3x6 3x6 Push Press 5x5
Front Squats 5x6 5x6 5x6 5x6 Push Jerk
(Snatch grip)5x5 5x5 5x5 5x5 Upright Row 3x8 3x8 3x8 3x8
Day Three
Week 1 Week 2 Week 3 Week 4 Power Clean (HB) 5x5 5x5 5x5 5x5 Snatch Pull to knees 5x6 5x6 5x6 5x6 Overhead Squats 5x5
5x5
5x5
5x5
Back Squats 6x6 6x6 6x6 6x6 Press-behind neck 5x6 5x6 5x6 5x6 Shrugs 5x8 5x8 5x8 5x8
Everyday: Stretching before and after training-abdominal work for reps (75 reps).
Beginner to Intermediate Olympic Weightlifting Program
Phase 1 - high volume/ moderate intensity
3 days per week
Push the last two sets to maximum intensity (weight or % of 1 rep training maximum)
FL= Floor
HB = High Blocks or Power position
RDL = Romanian Deadlift
Day One
Week 1 Week 2 Week 3 Week 4 Snatch (Fl) 3x6 ---- 2x6 ---- Snatch (HB) ---- 2x6 ---- 3x6 Snatch Pulls (FL) ---- 3x6 ---- 5x6 Snatch Pulls (HB) 5x6 ---- 3x6 ---- Push Press 5x6 3x6 3x6 5x6 Overhead Squat 5x6 3x6 5x6 3x6 Front Squat 5x6 3x6 5x6 3x6 Arm Curl 8x3 8x3 8x3 8x3
Day 2
Week 1 Week 2 Week 3 Week4 Power Clean (FL) 3x6 ---- 2x6 ---- Power Clean (HB) ---- 2x6 ---- 3x6 Clean Pull (FL) ---- 3x6 ---- 5x6 Clean Pull (HB) 5x6 ---- 3x6 ---- Jerk from Rack 3x6 2x6 2x6 3x6 RDL 6x6 5x6 5x6 6x6 Press (snatch grip) 8x4 6x4 4x5 6x4
Day 3
Week 1 Week 2 Week 3 Week 4 Power Snatch (HB) 3x3 2x3 2x3 3x3 Power Snatch (FL) 3x3 2x3 2x3 3x3 Clean (FL) ---- 2x6 ---- 2x6 Clean (HB) 3x6 ---- 2x6 ---- Snatch Balance 5x6 3x6 3x6 4x6 Back Squat 5x6 3x6 3x6 5x6 Press 6x4 5x4 6x4 5x4
Everyday: 100-150 reps of abdominal work of choice; flexibility training before and after workout
Phase II Lower Volume/ Higher Intensity (% of RM)
Day One
Week 1 Week 2 Week 3 Week 4 Snatch (FL) 2x6 ---- 1x6 /2 ---- Snatch (HB) ---- 1x6 /2 ---- 2x6 Snatch Pulls (FL) ---- 2x6 /3 ---- 2x6 Snatch Pulls (HB) 3x6 ---- 2x6 /3 ---- Overhead Squat 3x6 2x6 /3 3x6 2x6 /3 Push Press 3x6 2x6 /3 2x6 /3 3x6 Front Squat 3x6 2x6 /3 5x6 2x6 /3 Arm Curl 8x3 8x3 8x3 8x3 Tri Push Down 8x3 8x3 8x3 8x3
Day 2
Week 1 Week 2 Week 3 Week 4 Power Clean (FL) 2x6 ---- 1x6 /2 ---- Power Clean (HB) ---- 1x6 /2 ---- 2x6 Clean Pull (FL) ---- 2x6 /3 ---- 3x6 Clean Pull (HB) 3x6 ---- 2x6 /3 ---- Jerk from Rack 2x6 1x6 /2 1x6 /2 3x6 RDL 5x6 3x6 /4 3x6 /4 5x6 Press (snatch grip) 6x4 5x4 4x5 5x4 Day 3
Week 1 Week 2 Week 3 Week 4 Power Snatch (HB) 2x3 1x3 /2 1x3 /2 2x3 Power Snatch (FL) 2x3 1x3 /2 1x3 /2 2x3 Clean (FL) ---- 1x6 /2 ---- 2x6 Clean (HB) 2x6 ---- 1x6 /2 ---- Snatch Balance 3x6 2x6 /3 2x6 /3 3x6 Back Squat 3x6 2x6 /3 2x6 /3 3x6 Press 5x4 4x5 5x4 4x5
Everyday: 100-150 reps of abdominal work of choice; flexibility training before and after workout