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4-Week Olympic Weightlifting Plan

This document outlines a 4-week Olympic weightlifting program aimed at improving snatch and clean & jerk performance for intermediate athletes. The program includes a weekly schedule with specific exercises focused on technique refinement and strength building, structured over five training days. Progression guidelines are provided for weeks 2 to 4, culminating in a peak week for testing maximum lifts.

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889 views3 pages

4-Week Olympic Weightlifting Plan

This document outlines a 4-week Olympic weightlifting program aimed at improving snatch and clean & jerk performance for intermediate athletes. The program includes a weekly schedule with specific exercises focused on technique refinement and strength building, structured over five training days. Progression guidelines are provided for weeks 2 to 4, culminating in a peak week for testing maximum lifts.

Uploaded by

andrelaranjopodo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

4-Week Olympic Weightlifting Program

Program Overview

Goal: Improve snatch and clean & jerk performance

Cycle Focus: Technique refinement + strength base building

Level: Intermediate

Split: 5 days/week

Periodization: Weekly undulating volume with progressive intensity

Weekly Schedule

Monday - Snatch + Back Squat + Accessories

Tuesday - Clean & Jerk + Pulls + Core

Wednesday - Technique Variations + Light Legs

Thursday - Snatch/Clean Complexes + Front Squat

Friday - Max Effort / Heavy Singles + Accessory

Saturday - Optional: Mobility, Active Recovery

Sunday - Rest

Monday (Snatch Focus + Back Squat Strength)

Snatch: 5?2 @ 75?85%

Snatch Pull: 4?3 @ 95?105%

Back Squat: 5?5 @ 75?80%

Overhead Squat: 3?3 (light to moderate, focus on stability)

GHD Sit-ups or Hanging Leg Raises: 3?15

Tuesday (Clean & Jerk Focus + Pulls)

Clean & Jerk: 5?1+2 (clean + 2 jerks) @ 75?85%

Clean Pull: 4?3 @ 100?110%

Push Press: 4?5 @ 70?75%

Reverse Lunges: 3?8 per leg

Plank Holds: 3?1 min


4-Week Olympic Weightlifting Program

Wednesday (Technique + Light Legs)

Hang Snatch (knee): 4?3 @ 65?75%

Power Clean: 4?2 @ 70%

Front Squat: 3?5 @ 65%

Mobility Circuit: 15?20 min (hips, shoulders, ankles)

Thursday (Complexes + Front Squat)

Snatch Complex (pull + snatch + OHS): 4?1 @ 70%

Clean Complex (pull + clean + front squat + jerk): 4?1 @ 70%

Front Squat: 5?3 @ 80%

Snatch-Grip RDLs: 3?8

Barbell Rows: 3?10

Friday (Heavy Singles / Max Out + Accessory)

Snatch: Work up to heavy single (~90?95%)

Clean & Jerk: Work up to heavy single (~90?95%)

Back Squat: 3?3 @ 85?90%

Weighted Dips or Strict Press: 3?8

Pull-ups: 3?max reps

Ab Wheel: 3?10

Progression Guidelines (Weeks 2?4)

Week 2: +2?3% on main lifts, reduce volume slightly

Week 3: Deload volume by ~30%, keep moderate intensity

Week 4: Peak week ? test max snatch and C&J on Friday

Accessory & Mobility Notes

Rotate accessories every 2?3 weeks (e.g., lunges ? split squats)


4-Week Olympic Weightlifting Program

Include 10?15 min mobility after sessions

Saturday: active recovery (sled pushes, light row, stretching)

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