Olympic weightlifting

General Principles





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

Day 2