Take a look at this 12-week Olympic Weightlifting Starter Program, designed to pave the way in which to your success on the platform. And in case you’re new to the world of Olympic weightlifting, make sure to dive into The Final Information To Olympic Weightlifting Lifts for a stable basis.
When you’ve delved into the exercises, let’s take a more in-depth take a look at what this program entails. I’ll stroll you thru the rationale behind the every 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 data 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 tools, a trusty Olympic barbell and a set of dumbbells are all it’s worthwhile to 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 imagine that greedy this system format is important for athletes to commit and thrive totally. When you’ve explored it, all of the puzzle items will fall into place extra easily.
Primary lifts
Every coaching day begins with the first focus elevate, whether or not snatch, cleans, jerks, or technical variations on day 3. These lifts all the time come first as they thrive on technical proficiency, energy, and execution. Knocking these out very first thing makes positive you’re practising 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.
In terms of pulls, it’s important to deal with heavier weights in comparison with previous snatches or cleans. Nevertheless, it’s essential to keep impeccable kind 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 quite a lot 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 very important to keep away from pushing to the extent the place extreme fatigue compromises your efficiency on subsequent coaching days.
Run the Program
That is your tour information for operating the Clear & Jerk starter program. Every part it’s worthwhile to know is right here!
Units and Reps
Your working units and reps will decide your every day, weekly, and month-to-month coaching quantity. Since this can be a newbie program, begin with 3 to 4 rounds of basic approach bar work, and transfer into your warmup units. I’d suggest beginning every elevate with 3-4 warm-up units, slowly progressing in weight to your working units.
Listed here are a couple of examples of find out how to 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 it is best to elevate will rely in your health stage, how rapidly you progress, and finally the way you’re feeling every day.
For this program, we’ll depend on an RPE scale per train. “Per train” means how the train felt total. As an example, an RPE 7/10 on a Clear + Jerk triple (6 reps complete) will probably be a lot decrease than a Clear + Jerk double (2 complete reps). Ideally, the less reps per set will permit you to elevate 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 – Reasonable Depth
- Week 2: RPE 8/10 – Reasonable-Heavy Depth
- Week 3: RPE 5-6/10 (deload) – Low-Reasonable Depth
- Week 4: RPE 9/10 – Heavy Depth (not max effort!)
Development Methods and Technique
Even with an RPE information to observe, it may be unsure how a lot it is best to enhance your weights weekly.
Sometimes, I like to recommend bumping the load in 3-5% increments. It will permit you to push new objectives by week 4 of every part and enhance your energy whereas holding the rise in weights sufficiently small to develop proficient approach.
Can I Add Further Lifts?
After all! Whereas this program has all the pieces it’s worthwhile to enhance on the Olympic lifts, a couple of dumbbell curls or triceps extensions gained’t damage. 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 foremost lifts, energy lifts, and equipment.
Pre-Program Information
Let’s make clear a couple of issues earlier than you’re taking that first look on the program. This could assist course of the train ordering and establish find out how to 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 subsequent. That equals one set. Repeat for 3 complete units.
Units and Reps
Listed here are a couple of examples of find out how to 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 + Dangle Snatch Above Knee + Overhead Squat: 3-5×1+2+1 3 to five units of Snatch Pull-Dangle Snatch Above Knee-Dangle Snatch Above Knee-Overhead Squat
Relaxation Intervals
Maintain your relaxation intervals to 1:30 – 2:00. I all the time advise my athletes to make use of a timer, as time can rapidly 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 here are a couple of fast objects to notice no matter your coaching schedule:
- Ensure that to have (1) relaxation day between Day 4 and Day 1.
- Strive your finest to not run all 4 days consecutively.
- The principle coaching days are Day 1, Day 2, and Day 4. In the event you can solely prepare thrice per week, drop Day 3 of this system.
- In the event you prepare 3x per week, transfer the Entrance Squats to Day 4 after the Snatch Pull and earlier than accent workouts.
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 (all sides)
D2. Single-Arm Dumbbell Row: 3 units, 8-12 reps (all sides)
D3. Plank + Pull-By way of: 3 units, 10 reps (all sides)
Day 2 Clear & Jerk, Clear Pull
A1. Behind the Neck Press in Cut 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 (all sides)
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 potential (AMAP)
D2. Dumbbell Strolling Lunge: 3 units, 10-12 reps (all sides)
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 + Dangle 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 (all sides)
D2. Chest-0Supported Dumbbell Row: 3 units, 8-12 reps
D3. Pallof Press: 3 units, 10-15 reps (all sides)
Day 2 Clear + Jerk, Clear Pull
A1. Clear Pull + Dangle Clear AK: 3 to five units, 2 reps 1+1(2)
B1. Jerk, Pause in Cut 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. Dangle 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 (all sides)
D2. Lat Pulldown: 3 units, 8-12 reps
D3. Again Extension: 3 units, 8-12 reps
Day 4 Competitors Day, Snatch Pull
A1. Dangle Snatch Beneath Knee & Snatch: 4 units, 1+1 reps
B1. Dangle 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 Bounce: 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 (all sides)
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. Dangle 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 (all sides)
D2. Dumbbell Arnold Press: 3 units, 8-12 reps
D3. Dumbbell Deadbug: 3 units, 6-10 reps (all sides)
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 Cut up Squat: 3 units, 8-12 reps (all sides)
D2. Kettlebell Gorilla Row: 3 units, 8-12 reps (all sides)
D3. Plank + Shoulder Faucets: 3 units, 10-12 reps (all sides)
