12 weeks Olympic Weightlifting Program
Updated: Mar 16, 2022
This program is an introduction to weightlifting that will be broken down into 3 blocks of 4 weeks, where at the end of each block there will be a type of peaking. The program will transition from general skills towards more classic lifts (week 12 will be a test week) This program will be uploaded on a weekly basis on Sunday.
The program should be followed by performing A series and moving down the list.
Tempo is read as following . First number represents the eccentric portion of the lift, second number represents the bottom, third number the ascend or concentric, and fourth number the top of the lift.
Percentages are prescribed as relative intensity and will be increasing on a weekly basis as volume drops. Percentages are from 1 rep max snatch, clean & jerk , squats.
DISCLAIMER:
This program should not be performed if athlete is experiencing injuries/pains/aches and should consult a medical professional before starting. Athletes are responsible for the safe execution of the lifts and should not initiate the program if does not have an understanding of basic body mechanics and foundation of movements.
BLOCK 1, WEEK 1 /12
DAY 1:
A1) MUSCLE SNATCH 3/4
B1) FLOATING SNATCH 2" OFF FLOOR+ HANG SNATCH ABOVE KNEE 5/2+2 @65%
C1) SNATCH PULL BELLOW KNEE + ABOVE KNEE 4/3+3 @70%
D1) BACK SQUATS 4/2+2 (FIRST 2 REPS TEMPO 4010, LAST 2 REPS FAST)
DAY 2:
A1) MUSCLE CLEAN ABOVE KNEE 3/3
B1) POWER CLEAN + POWER CLEAN ABOVE KNEE 5/2+2 @65%
C1) CLEAN PULL ABOVE KNEE 4/3 @ 75%
D1) FRONT SQUAT 4/3 @65%
E1) BACK EXT 3/10
E2) BOX JUMPS 3/5
WEEK 2/12
DAY 1:
A1) MUSCLE SNATCH + SNATCH PUSH PRESS 4/3+3
B1) HANG SNATCH BELOW KNEE+ ABOVE KNEE 4/2+2 @65-70%
C1) POWER SNATCH 3/3 @60%
D1) SNATCH PULLS PAUSE 3 SC @ KNEES 4/4 @80%
E1) FRONT SQUATS 4/4 @70% (FAST)
DAY 2:
A1) MUSCLE CLEAN NO HOOK GRIP+ PUSH PRESS 3/3+3
B1) POWER CLEAN PAUSE@ KNEES + HANG CLEAN ABOVE KNEE 4/1+3 @70%
C1) CLEAN PULLS (SLOW PULL TO KNEES) 4/4 @80%
D1) BOX JUMPS 4/4
D2) PALLOF PRESS WITH BAND 4/15 PER SIDE
WEEK 3:
DAY 1:
A1) MUSCLE SNATCH NO HOOK GRIP 3/3
B1) POWER SNATCH + HANG POWER SNATCH BELOW KNEE 3/1+2 @75%
C1) SNATCH PULLS 4/4 @90%
D1) BACK SQUATS 4/4 @75-80% FAST OUT OF BOTTOM
DAY 2:
A1)MUSCLE CLEAN NO HOOK GRIP 3/3
B1) CLEAN + HANG CLEAN ABOVE KNEE+ FRONT SQUAT 3/1+2+1 @75%
C1) JERK (RACK) PAUSE 3 SC BOTTOM OF DIP 4/3 @70-75%
D1) CLEAN PULLS SLOW TO KNEE (FEET FLAT) 4/4 @85%
E1) BACK EXT WEIGHTED 3/12
E2) SIDE PLANK 3/60 SC PER SIDE
WEEK 4:
DAY 1:
A1) WORK UP TO A TOUGH SET OF 3 MUSCLE SNATCH
B1) WORK UP TO A TOUGH SET OF 1 SNATCH PULL+ 1 SNATCH + 1 OVERHEAD SQUAT. DROP TO 85% AND DO 3 SETS
C1) SNATCH PULLS 4/3 @ 90-100%
D1) BACK SQUATS 4/3 @85%
DAY 2:
A1) WORK UP TO A TOUGH SET OF 3 MUSCLE CLEAN
B1) WORK UP TO A TOUGH SET OF 1 CLEAN + 1 FRONT SQUAT + 1 JERK .DROP TO 85% AND DO 3 SETS
D1) BOX JUMPS 3/3 HIGH
D2) HOLLOW BODY 3/30-45 SEC
WEEK 5 BLOCK 2
DAY 1:
A1) SNATCH + HANG SNATCH ABOVE KNEE 5/ 1+2 @ 80%
B1) POWER SNATCH 3/4 @65%
C1) HALTING SNATCH DEAD LIFT 4 POINTS PAUSE @ 2" OFF FLOOR, BELOW KNEE, ABOVE KNEE, POWER POSITION 4/1 REP @85%
D1) BACK SQUATS 4/4 @82%
DAY 2:
A1)CLEAN + HANG CLEAN ABOVE KNEE 5/1+1 @ 80%
B1) POWER CLEAN 3/4 @70%
C1) PUSH PRESS PAUSE @ BOTTOM DIP 3 SEC 4/4 @65-70% (1 RM PUSH PRESS)
D1) CLEAN PULLS 4/4 @90%
E1) GHR BACK EXT 3/10
E2) AB ROLLER 3/10 4010
WEEK 6
DAY 1:
A1) POWER SNATCH +SNATCH PUSH PRESS 3/3+2 @ 60%
B1) SNATCH 1/3@65%, 1/3@70%,1/3 @75%, 4/3@80%
C1) SNATCH PULL 3/2 @100%
D1) BACK SQUATS 3/3 @85%
DAY 2:
A1) POWER CLEAN +PUSH PRESS 3/3(1+1) @60%
B1) 1/1 CLEAN + 1 HANG CLEAN BL/KN@60%, 1+1@65%,1/1+1 @70%, 1/1+1@75%,1/1+1@80%, 3/1+1 @85%
B1) CLEAN PULLS 3/2 @100%
C1) FRONT SQUATS 3/2 @60%
E1) DEPTH SQUATS 3/3
WEEK 7
Day 1:
A1) SNATCH 1/2 @65%,1/2 70%,1/2 @75%, 1/2 80%, 3/2 @85%
B1) POWER CLEAN 1/5 @65%, 1/4 @70%, 1/3 @75%,2/2@80%
C1) MED GRIP PULL 3/3 @90-100 %
D1) FRONT SQUATS 3/2 @70%
DAY 1:
A`1) CLEAN AND JERK 1/1+2@70%, 1/2+1 @75%, 1/1+2@80%, 3/1+1 @85%
B1) SNATCH + HANG SNATCH ABOVE KNEE 1/1+1 @65%,1/1+1@70%,1/1+1@75%,3/1+1 @ 80%
C1) SNATCH PULLS 3/2 @100%
D1) BACK SQUATS 3/2@90%
WEEK 8
DAY 1:
A1) WORK UP TO A TOUGH SET OF 1 SNATCH + 1 HANG SNATCH ABOVE KNEE
B1) POWER CLEAN + POWER JERK 3/1+1 @85%
C1) SNATCH PULLS 2/1 @110%
D1) BACK SQUATS 3/1 @ 95%
DAY 2:
A1) WORK UP TO A TOUGH SET OF 1 CLEAN + 1 FRONT SQUAT + 1 JERK
B1) POWER SNATCH + OVERHEAD SQUAT 3/1+1 @80-85%
C1) CLEAN PULLS 2/1 @110%
D1) FRONT SQUATS 3/2 @75%
WEEK 9:
DAY 1:
A1) SNATCH (1/2@70%, 1/2@75%,1/1@80%) X2
B1) CLEAN AND JERK 1/2+1 @70%, 1/1+2@75%,4/1+1 @ 80%
C1) SNATCH PULLS PAUSE @ POWER 3/3 @85%
D1) FRONT SQUATS 3/3 @75%
DAY 2:
A1) POWER CLEAN AND POWER JERK 1/2+1 @70%, 1/1+2 @75%, 3/1+1 @80%
B1) POWER SNATCH 4/3 @70%
C1) BACK SQUATS 3/4@70%
D1) BOX JUMPS 3/3
WEEK 10:
DAY 1:
A1) SNATCH (1/2@70%, 1/2@75%,1/2@80%, 1/1@85%)X2
B1) CLEAN 1/3@70%,1/2@75%,1/2@80%, 3/2@85%
C1) PUSH PRESS 1/3@70% ,1/3 @75%, 3/2@80%
D1) FRONT SQUATS 3/3 @75%
DAY 2:
A1) CLEAN AND JERK 1/2+1@70%,1/1+2@75%,1/2+1@80%,3/1+1@85%
B1) POWER SNATCH 3/2 @75%
C1) CLEAN PULL 3/2@90%
D1) BACK EXT 3/10
D2) AB ROLLER 3/10
WEEK 11:
DAY 1:
A1) POWER SNATCH WORK UP TO 2 RM
B1) POWER CLEAN + POWER JERK WORK UP TO 2 RM
C1) MED GRIP PULLS 3/2@100%
D1) FRONT SQUATS 3/3 @80%
DAY 2:
A1) HEAVY SINGLE SNATCH (85,%OF HS 1/1, 90% OF HS 1/1 ,95% 1/1)
B1) CLEAN AND JERK 70% 1/2+1. 1/1+2 @75%, 1/2+1 @80%,1/1+1 @85%,1/1+1 @90%
C1) SNATCH PULL 3/2 @100%
D1) BACK SQUATS 3/3 @80%
WEEK 12
DAY 1:
A1) POWER SNATCH 3/3 @70%
B1) POWER CLEAN + POWER JERK 3/2+2 @70%
C1) MED GRIP PULL 3/2 @85%
D1) FRONT SQUATS 3/1@80%
DAY2:
A1) MAX SNATCH SINGLE
B1) MAX CLEAN AND JERK SINGLE
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