3 Day Beginner Olympic Weightlifting Program

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For athletes looking to learn and improve Olympic lifts
Program Description

This is an outline for beginner athletes looking to learn and train in Olympic lifts by one of the greatest American Olympic weightlifting coaches ever. It was originally published on Glenn's blog in 2010, which is now defunct.

Program Overview
Coach
Level
Equipment
Days Per Week
Program Length
Beginner, Novice
Full Gym
3 days
12 weeks
What People Are Saying
Samarjit S. Man
2 weeks complete
10 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
8 days ago
A variation
Mon
1. Snatch (Barbell)
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
6
1 reps
-
7
1 reps
-
8
1 reps
-
9
1 reps
-
10
1 reps
-
2. Clean Pull + Hang Clean From Knee
2 reps of clean pull + 1 set of hang clean from knee = 1 set
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
3. Push Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
4. Squat (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
Wed
1. Snatch Pull + Hang Snatch From Knee
2 reps of snatch pull + 1 rep of hang snatch = 1 rep
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
2. Clean & Jerk
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
6
1 reps
-
7
1 reps
-
8
1 reps
-
9
1 reps
-
10
1 reps
-
3. Front Squat (Barbell)
SetsTargetIntensity
1
3 reps
-
2
3 reps
-
3
3 reps
-
Fri
1. Snatch (Barbell)
SetsTargetIntensity
1
2 reps
-
2
2 reps
-
3
2 reps
-
4
2 reps
-
5
2 reps
-
2. Clean Pull + Hang Clean From Hip
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
3. Behind The Neck Jerk
SetsTargetIntensity
1
2 reps
-
2
2 reps
-
3
2 reps
-
4
2 reps
-
5
2 reps
-
4. Squat (Barbell)
SetsTargetIntensity
1
5 reps
Last Session + 10 lbs
2
5 reps
Last Session + 10 lbs
3
5 reps
Last Session + 10 lbs