Olympic weightlifting

General Principles

Programming

• The main goal of this module is power.
• The secondary goals of this module are strength and Olympic lifting technique.
• Keep reps low and rest adequate. The focus here is on firing muscles fast and correct; if you fatigue and start to move slowly or with incorrect form, you’re literally training the wrong thing.
• Aim to spend no more than an hour weightlifting.
• If increasing volume, add more sets or more assistance lifts, not more reps per set. Sets should never be more than 3 reps.

Details

• These are normal Olympic lifts and their variants.
• Wear your weightifting shoes if you have them. Otherwise wear anything with a flat, hard sole.
• Always use the hook grip when pulling from the floor.
• Concentrate on each rep. Make it perfect.
• You may do either squat or power versions of the lifts, but don’t get lazy and start neglecting the full lifts.

Tips

• If your shoulder flexibility is hindering your overhead work, work on dislocates with a stick or band every session.
• Constantly work on correcting your form if you’re not an experienced Olympic lifter. Take film of yourself if you don’t have a coach. Don’t look in the mirror.
• Starting with the Burgener warmup is recommended and will let you jump right into the lifts afterwards.

Recommendations

Base program

Protocol for all lifts is the same: via increasing doubles and singles, build up to a heavy single, your “best for the day.” A PR is good but don’t drop a bunch looking for it. Then reduce weight 15% and take 2-3 more singles. You’re done.

Each day is one core lift and one assistance lift. The core lifts rotate and the assistance lifts are athlete’s choice. The choice of power or squat variants is up to the athlete, but the full squat lifts should be done at least every few weeks.

Day 1

• Snatch or Power snatch
• Snatch assistance drill (snatch balance, overhead squat, etc.): Pick an exercise that addresses your weaknesses. You may use a different rep scheme if singles are not appropriate.

Day 2

• Clean and Jerk or Power clean and Jerk
• Clean or Jerk assistance drill (tall cleans, rack jerks, etc.): Pick an exercise that addresses your weaknesses. You may use a different rep scheme if singles are not appropriate.