Olympic Weight Lifting Workout Program

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In this article, Mike shares a basic template on how to build an Olympic weightlifting program geared toward the beginner and intermediate. This is the best guide to Olympic weightlifting. Whether you are looking for a sample program or just a new exercise to try out.
For example, if you had a novice weightlifter come to you with a 400lb squat, but could only snatch 135 lbs, you would have to quickly assume their technique, mobility, and olympic weightlifting experience is not correlated with their strength.
Just like we talked about earlier, weightlifting is still a strength sport, and your squatting, pulling, and overhead strength needs to keep on improving.A good rule of thumb is to schedule two squatting sessions, two overhead sessions, and one heavier pulling session each week.
As you become more experienced, you can slightly alter this distribution in favor of higher intensity workouts. As a reference point, even the best lifters in the world only tend to spend around 1/8th of their training time with weights in the 90-100% range.
Alex Parry is a strength and conditioning coach and weightlifting tutor. He currently runs his own coaching and education business, Character Strength & Conditioning. Alex also delivers education for British weightlifting.
So what does it take to get started with weightlifting? Is it enough to practice the basic movements or do you need a more complex workout? Most importantly, how can you learn the Olympic lifts without getting injured?
Powerlifting and other similar sports only test your strength. The heavier you can lift, the better. Olympic weightlifting, on the other hand, tests your strength, technique, and explosive power.
A traditional Olympic weightlifting program will emphasize the snatch and the clean and jerk. During competitions, participants can perform each movement three times. Their performance is measured based on the combined total of the best two successful lifts.
As you already know, using proper exercise form is paramount in bodybuilding. The same goes for Olympic weightlifting. Common mistakes, such as skipping the warm-up, lifting too heavy too soon, using poor technique, and overtraining, may lead to injuries in any sport.
Now you know what a typical Olympic weightlifting program looks like. In addition to the two competitive lifts, your workout should include progressive strength exercises, plyometrics, and bodyweight training.
The Invictus 3-Day Weightlifting Program is a great program for people looking to improve their Olympic Weightlifting while still training in CrossFit. The 3-Day Weightlifting Program provides 3 sessions per week that last 60-90 minutes.
The Invictus 5-Day Weightlifting Program is also a great program for people who are interested in just focusing on the Olympic Lifts. This program offers 5 sessions per week that last 60-90 minutes and will help people improve in their Clean & Jerk and Snatch.
The program consists of technique drills and accessory work, as well as well thought out progressions to help athletes improve their lifts. The program will help athletes improve their weightlifting technique and become more efficient, which will allow them to break new personal records in their lifts.
The sessions can be added as a supplement to your current training program three days per week, or used as a stand-alone program. You will also have access to the Invictus Weightlifting Facebook group, where our coaches will answer questions about the programming and review video of your lifts when needed.
Jared Enderton, the coach for the Invictus Weightlifting Program, is a 1x CrossFit Games athlete, a 2x CrossFit CrossFit Regionals athlete, a former full-time Weightlifter at the Olympic Training Center, a USA Nationals Silver Medalist in the Clean & Jerk and a Strongman Competitor. The programs cost $39-$59 a month and you can register here.

Olympic Weight Lifting Workout Program

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Olympic Weight Lifting Workout Program

Shannon Moore

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