Try this 12-week Olympic Weightlifting Starter Program, designed to pave the way in which to your success on the platform. And if you happen to’re new to the world of Olympic weightlifting, make sure you dive into The Final Information To Olympic Weightlifting Lifts for a strong basis.
When you’ve delved into the exercises, let’s take a better have a look at what this program entails. I’ll stroll you thru the rationale behind the day by day construction, offering insights that profit athletes and coaches alike. From deciphering the units and reps format to managing weight development, I’ll equip you with the information to navigate this system successfully. Plus, I’ll provide the inexperienced gentle to include some strategic bodybuilding workouts for added muscle improvement.
All it takes is a contact of willpower and dedication. As for gear, a trusty Olympic barbell and a set of dumbbells are all it’s essential embark on this journey. Put together for a program brimming with explosive lifts, strength-building actions, and focused accent workouts to fortify your efficiency.
What’s Within the Program
Let’s dive into this system format actual fast. As a USA Weightlifting Nationwide Coach, I firmly consider that greedy this system format is important for athletes to commit and thrive absolutely. When you’ve explored it, all of the puzzle items will fall into place extra easily.
Foremost lifts
Every coaching day begins with the first focus raise, whether or not snatch, cleans, jerks, or technical variations on day 3. These lifts at all times come first as they thrive on technical proficiency, energy, and execution. Knocking these out very first thing makes certain you’re working towards your talent with contemporary legs (or as contemporary as they are often).
Power lifts
Within the starter program, squats and pulls are your main energy lifts. Pulls are instrumental in enhancing energy and refining bar path precision, whereas squats construct your legs.
On the subject of pulls, it’s important to deal with heavier weights in comparison with previous snatches or cleans. Nevertheless, you need to preserve impeccable type all through. Sloppy repetitions solely reinforce improper positions, which is one thing we goal to keep away from in any respect prices.
Accent Lifts
Equipment are the inspiration for fortifying your physique’s armor. They use a wide range of higher and lower-body lifts aimed toward enhancing unilateral energy, stability, muscle mass, and damage prevention. Whereas it’s necessary to problem your self with accent lifts, it’s equally important to keep away from pushing to the extent the place extreme fatigue compromises your efficiency on subsequent coaching days.
![Olympic weightlifter Fraer Morrow performing a clean and jerk at a weightlifting competition](https://i0.wp.com/www.muscleandfitness.com/wp-content/uploads/2021/03/Olympic-Weightlifter-Fraer-Morrow-Showing-Performing-a-Clean-Jerk-Barbbell-Lift.jpg?quality=86&strip=all)
How you can Run the Program
That is your tour information for operating the Clear & Jerk starter program. Every part it’s essential know is right here!
Units and Reps
Your working units and reps will decide your day by day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of basic method bar work, and transfer into your warmup units. I’d advocate beginning every raise with 3-4 warm-up units, slowly progressing in weight to your working units.
Listed below are a couple of examples of learn this system:
- Entrance Squat: 4 units of three reps
- Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
- Clear + Jerk: 4×2+1 4 units of Clear-Clear-Jerk
- Clear + Jerk: 4x(1+1)2 4 units of Clear-Jerk-Clear-Jerk.
How A lot You Ought to Carry
The quantity of weight you need to raise will rely in your health stage, how shortly you progress, and finally the way you’re feeling day by day.
For this program, we’ll depend on an RPE scale per train. “Per train” means how the train felt total. As an illustration, an RPE 7/10 on a Clear + Jerk triple (6 reps whole) will probably be a lot decrease than a Clear + Jerk double (2 whole reps). Ideally, the less reps per set will mean you can raise extra weight leading to progressive overload. Right here’s a fast week-to-week breakdown to make use of for all phases:
- Week 1 RPE 7/10 – Average Depth
- Week 2: RPE 8/10 – Average-Heavy Depth
- Week 3: RPE 5-6/10 (deload) – Low-Average Depth
- Week 4: RPE 9/10 – Heavy Depth (not max effort!)
![Powerlifter with chaulky hands grabbing a barbell against his shin ready to deadlift.](https://i0.wp.com/www.muscleandfitness.com/wp-content/uploads/2019/12/Powerlifter-Hands-Grasping-Barbell-Preparing-Deadlift.jpg?quality=86&strip=all)
Development Methods and Technique
Even with an RPE information to observe, it may be unsure how a lot you need to enhance your weights weekly.
Sometimes, I like to recommend bumping the load in 3-5% increments. It will mean you can push new objectives by week 4 of every section and enhance your energy whereas maintaining the rise in weights sufficiently small to develop proficient method.
Can I Add Additional Lifts?
After all! Whereas this program has every part it’s essential enhance on the Olympic lifts, a couple of dumbbell curls or triceps extensions gained’t harm. Toss these in on the finish of your exercise, ideally on Day 2 and Day 4, adopted by relaxation days.
The Program
It’s what you’re right here for, so test it out! A program constructed to show you the ins and outs of the clear and jerk in preparation to crush PRs. It’s progressive by nature and is decked out with fundamental lifts, energy lifts, and equipment.
Pre-Program Information
Let’s make clear a couple of issues earlier than you are taking that first look on the program. This could assist course of the train ordering and establish learn the units, reps, supersets, and trisets.
When you end testing this system, we’ll take a second to dive deeper into the ins and outs. Of the 12-week Olympic Weightlifting Starter Program
Train Order
- Every train is denoted alphabetically, with supersets or tri-sets famous by numbers.
- Letters (i.e. D1., D2., D3) point out a superset or triset. Carry out one set of the primary train, instantly adopted by one set of the following. That equals one set. Repeat for 3 whole units.
Units and Reps
Listed below are a couple of examples of learn this system:
- Entrance Squat: 4×3 4 units of three reps.
- Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
- Clear + Jerk: 4×2+1 4 units of Clear-Clear-Jerk
- Clear + Jerk: 4x(1+1)2 4 units of Clear-Jerk-Clear-Jerk.
- Snatch Pull + Cling Snatch Above Knee + Overhead Squat: 3-5×1+2+1 3 to five units of Snatch Pull-Cling Snatch Above Knee-Cling Snatch Above Knee-Overhead Squat
Relaxation Intervals
Maintain your relaxation durations to 1:30 – 2:00. I at all times advise my athletes to make use of a timer, as time can shortly cross!
Weekly Coaching Schedule
Ideally, this program will probably be carried out as follows:
- Day 1: Monday
- Day 2: Tuesday
- Day 3: Thursday
- Day 4: Saturday
If this schedule doesn’t match yours, do what’s finest for you! Listed below are a couple of fast objects to notice no matter your coaching schedule:
- Be sure to have (1) relaxation day between Day 4 and Day 1.
- Attempt your finest to not run all 4 days consecutively.
- The principle coaching days are Day 1, Day 2, and Day 4. If you happen to can solely practice thrice per week, drop Day 3 of this system.
- If you happen to practice 3x per week, transfer the Entrance Squats to Day 4 after the Snatch Pull and earlier than accent workouts.
![Olympic-Lift-Barbell-Gym](https://i0.wp.com/www.muscleandfitness.com/wp-content/uploads/2019/08/Olympic-Lift-Barbell-Gym.jpg?quality=86&strip=all)
Part 1
Day 1 Snatch, Again Squat
A1. Dip Snatch: 3 to five units of three reps
B1. Snatch Grip Push Press: 3 units, 5 reps
C1. Again Squat: 3 units, 5 reps
D1. Dumbbell Alternating Reverse Lunge: 3 units, 8-12 reps (either side)
D2. Single-Arm Dumbbell Row: 3 units, 8-12 reps (either side)
D3. Plank + Pull-By means of: 3 units, 10 reps (either side)
Day 2 Clear & Jerk, Clear Pull
A1. Behind the Neck Press in Break up: 3 units, 5 reps
B1. Dip Clear + Jerk: 3 to five units, (1+1)2 reps
C1. Clear Pull: 4 units of 4 reps
D1. Seated Dumbbell Shoulder Press: 3 units, 8-12 reps
D2. Dumbbell RDL: 3 units, 6-8 reps
D3. Facet Plank Maintain: 3 units, 30 seconds (either side)
Day 3 Variation, Entrance Squat
A1. Snatch Stability + OHS: 4 units, 2+1 reps
B1. Push Press + Jerk (2-sec.Pause in Dip): 3 units, 5+1 reps
C1. Entrance Squat: 5 units, 3 reps
D1. Pullup: 3 units, As many as attainable (AMAP)
D2. Dumbbell Strolling Lunge: 3 units, 10-12 reps (either side)
D3. Weighted Forearm Plank: 3 units, 30 seconds
Day 4 Competitors Day, Snatch Pull
A1. Snatch, Pause Above Knee: 5 units, 2 reps
B1. Clear, Pause Above Knee & Jerk: 4 units, 2+1 reps
C1. Snatch Pull: 4 units, 4 reps
D1. Incline Dumbbell Bench Press: 3 units, 8-12 reps
D2. Barbell Good Morning: 3 units, 6 reps
D3. Weighted Straight Leg Situp: 3 units, AMAP
Part 2
Day 1 Snatch, Again Squat
A1. Snatch Pull + Cling Snatch AK + Gradual OHS: 3 to five units, 1+2+1 reps
B1. Overhead Squat: 4 units, 4 reps
C1. Again Squat: 4 units, 3 reps
D1. 2-Dumbbell Field Stepup: 3 units, 6-10 reps (either side)
D2. Chest-0Supported Dumbbell Row: 3 units, 8-12 reps
D3. Pallof Press: 3 units, 10-15 reps (either side)
Day 2 Clear + Jerk, Clear Pull
A1. Clear Pull + Cling Clear AK: 3 to five units, 2 reps 1+1(2)
B1. Jerk, Pause in Break up (:02): 3 to 4 units, 2 reps
C1. Clear Pull, Pause in Extension: 3 to 4 units, 3 reps
D1. Dumbbell Single Arm Push Press: 3 units, 6 reps
D2. Dumbbell Hip Thrust: 3 units, 8 reps
D3. Facet Plank & Hip Dip: 3 units, 10-15 reps
Day 3 Variation, Entrance Squat
A1. Muscle Snatch: 4 units, 3 reps
B1. Cling Beneath Knee Energy Clear & Energy Jerk: 4 units, 2+1 reps
C1. Entrance Squat: 6 units, 2 reps
D1. Dumbbell Lateral Lunge: 3 units, 6-8 reps (either side)
D2. Lat Pulldown: 3 units, 8-12 reps
D3. Again Extension: 3 units, 8-12 reps
Day 4 Competitors Day, Snatch Pull
A1. Cling Snatch Beneath Knee & Snatch: 4 units, 1+1 reps
B1. Cling Clear Beneath Knee & Clear & Jerk: 4 units, 1+1+1 reps
C1. Snatch Pull, Pause in Extension: 3 to 4 units, 3 reps
D1. Barbell RDL: 3 units, 5-7 reps
D2. Dumbbell Pushups: 3 units, 8-15 reps
D3. Reverse Crunch: 3 units, 5-8 reps
Part 3
Day 1 Snatch, Again Squat
A1. Snatch Pull & Snatch: 4 units, 2 reps (1+1)2
B1. Snatch Stability: 3 units, 2 reps
C1. Again Squat: Work to a heavy 3 reps
D1. 2-Dumbbell 1/4 Squat Leap: 3 units, 5 reps
D2. Chinups: 3 units, 6-10 reps
D3. Hole Maintain: 3 units, 30 second holds
Day 2 Clear + Jerk, Clear Pull
A1. Clear Pull + Clear + Jerk: 4 units, 1+1+1 reps
B1. Push Press: 4 units, 3 reps
C1. Clear Pull: 4 units, 2 reps
D1. ½ Kneeling Dumbbell Shoulder Press: 3 units, 8-12 reps (either side)
D2. Dumbbell Single-leg Glute Bridge: 3 units, 8-12 reps
D3. Copenhagen Plank: 3 units, 20 second holds
Day 3 Variation, Entrance Squat
A1. Cling Above Knee Energy Snatch: 4 units, 3 reps
B1. Energy Jerk + Jerk: 3 units, 2+1 reps
C1. Entrance Squat: Work to a Heavy 2 reps
D1. Single-leg Db RDL: 3 units, 6-8 reps (either side)
D2. Dumbbell Arnold Press: 3 units, 8-12 reps
D3. Dumbbell Deadbug: 3 units, 6-10 reps (either side)
Day 4 Competitors Day, Snatch Pull
A1. Snatch: 4 units, 2 reps
B1. Clear + Jerk: 4 units, (1+1)2
C1. Snatch Pull: 4 units, 2 reps
D1. Dumbbell Rear-foot-elevated Break up Squat: 3 units, 8-12 reps (either side)
D2. Kettlebell Gorilla Row: 3 units, 8-12 reps (either side)
D3. Plank + Shoulder Faucets: 3 units, 10-12 reps (either side)