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Transition to Olympic Weightlifting
by Oleksiy Torokhtiy
181 athletes joined
If you have experience in general weight training, and want to switch to Olympic Weightlifting
4.48
(29 ratings)
Program Description

Transition to Olympic Lifting with our new program, created by Torokhtiy in partnership with Boostcamp App. If you're experienced in weight training or bodybuilding and want to learn Olympic lifts, this is for you.

Over 6 weeks, training 3 days a week, you'll be introduced to the core movements and techniques of the clean and jerk and snatch. With added accessory exercises, you'll build technique, strength, and power.

For more training programs, visit torokhtiy.com to learn more. You'll find many programs from beginners to advanced to help you master the art of Olympic Weightlifting.

Program Overview
Level
Novice, Intermediate
Goal
Olympic Weightlifting, Athletics
Equipment
Full Gym
Program Length
6 weeks
Days Per Week
3 days
Time Per Workout
60 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15
-
2
Tall Muscle Snatch + Overhead Squat
3
4
-
3
Hip Power Snatch + Snatch Balance
4
3
-
4
Snatch Pull
3
5
-
5
Back Squat
3
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
15
-
2
Muscle Snatch
3
6
-
3
Power Snatch + Overhead Squat
4
3
-
4
Snatch Pull Till Power Position
3
5
-
5
Back Squat
4
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15
-
2
Tall Muscle Snatch + Overhead Squat
3
6
-
3
Hang Power Snatch From Knee Level
5
4
-
4
Snatch Push Press + Snatch Balance
4
3
-
5
Back Squat
4
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20
-
2
Hip Snatch Balance + Snatch Sots Press
3
5
-
3
Snatch + Overhead Squat
5
3
-
4
Snatch Pull
4
4
-
5
Box Jump
5
8
-
6
Reverse Plank
4
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15
-
2
Muscle Snatch + Overhead Squat
3
6
-
3
Hip Power Snatch + Snatch Balance
5
3
-
4
Back Squat
5
5
-
5
Squat Jump
3
8
-
6
Wrist Flexion
3
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20
-
2
Hip Snatch Balance + Snatch Sots Press
3
6
-
3
Snatch + Overhead Squat
6
2
-
4
Snatch Pull Till Power Position
4
5
-
5
Back Squat
5
4
-
6
Abs
3
20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
2
15
-
2
Thruster
3
6
-
3
Good Morning
3
6
-
4
Korean Jump
4
12
-
5
Iron Butterfly
3
15
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15
-
2
Snatch Thruster
3
6
-
3
Split Squat
3
8
-
4
Squat Jump
4
8
-
5
T-Plank
3
20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20
-
2
Power Clean
4
3
-
3
Deficit Deadlift + Shrugs
3
4
-
4
Wrist Flexion
3
15
-
5
Korean Jump
4
20
-
6
Abs
3
20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20
-
2
Thruster
3
8
-
3
Good Morning
4
8
-
4
Split Squat
3
8
-
5
Incline Bench Press (Wide Grip)
4
12
-
6
Iron Butterfly
3
20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20
-
2
Snatch Thruster
3
6
-
3
Deficit Deadlift + Shrugs
3
6
-
4
Incline Bench Press (Narrow Grip)
4
8
-
5
Korean Jump
4
20
-
6
T-Plank
3
30
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20
-
2
Snatch Push Press + Snatch Balance
4
4
-
3
Good Morning
3
6
-
4
Split Squat
4
6
-
5
Reverse Plank
4
40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
15
-
2
Clean Warmup
3
5
-
3
Power Clean + Push Press
4
3
-
4
Deficit Deadlift + Shrugs
3
6
-
5
Front Squat
3
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
15
-
2
Front Squat (with Straps)
3
8
-
3
Power Clean + Power Jerk
4
3
-
4
Clean Pull
3
5
-
5
Incline Bench Press (Narrow Grip)
3
12
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15
-
2
Split Walk
3
16
-
3
Front Squat + Jerk
5
3
-
4
Front Squat
4
4
-
5
Military Press
4
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20
-
2
Front Squat (with Straps)
2
8
-
3
Clean & Jerk
5
2
-
4
Clean Pull
4
4
-
5
Front Squat
4
4
-
6
Sitting Press
3
10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15
-
2
Clean Warmup
3
5
-
3
Clean & Front Squat
5
3
-
4
Clean Pull
5
3
-
5
Front Squat
5
3
-
6
Box Jump
4
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20
-
2
Split Walk
3
16
-
3
Clean & Jerk
6
1
-
4
Clean Pull
4
4
-
5
Military Press
4
8
-
6
Wrist Flexion
3
20
-
What People Are Saying(29 ratings)
Only ratings with written feedback are displayed here.
4.48/ 5
Luc Beaubien Man
2 days ago
3 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Was a good program to start learning the Olympic lifts, I like the videos that show what the movements look like. I recommend to try this program and throw a couple sets of pull ups and push ups/or dips on rest days or training daysdays/week Squat Focus (if you can handle 5 days/wk and want to focus on squat) days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)
Αποστολος Μ.Age 31, Man
3 days ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
See More Comments

Notes from Torokhtiy Coaching Team:

  • This program is designed for those already with 6+ months of general weight training experience

  • No matter the prescribed load, form is always priority at this stage of training

  • Athletes must be sure, that it is even better to decrease working weight in upcoming sets if they felt that previous one was with comprising quality

Weight selection:

LIGHT

This weight won't strain your muscles significantly. You can focus on perfecting your technique. After finishing all reps, you should feel capable of doing 4-5 more, with slight muscle fatigue, slightly faster breathing, and a slightly elevated pulse.

MEDIUM

This is a moderate working weight. You need both physical and mental concentration. After completing a set, you should have about 2-3 reps left in the tank, significant muscle fatigue, and quicker breathing.

CHALLENGING

This is a heavy working weight, requiring intense physical and mental focus. After a set, you should have only 1-2 reps left in the tank, significant muscle fatigue, and rapid breathing.