Transition to Olympic Weightlifting

(2 reviews)
If you have experience in general weight training, and want to switch to Olympic Weightlifting
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
CoachOleksiy Torokhtiyverified coach
LevelNovice, Intermediate
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length6 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Hyperextension2
15
Tall Muscle Snatch + Overhead Squat3
4
Hip Power Snatch + Snatch Balance4
3
Snatch Pull3
5
Back Squat3
6
--
Day 2
ExerciseSetsReps
Superman2
15
Thruster3
6
Good Morning3
6
Korean Jump4
12
Iron Butterfly3
15
--
Day 3
ExerciseSetsReps
Hyperextension2
15
Clean Warmup3
5
Power Clean + Push Press4
3
Deficit Deadlift + Shrugs3
6
Front Squat3
5
--
Week 2
Day 1
ExerciseSetsReps
Superman3
15
Muscle Snatch3
6
Power Snatch + Overhead Squat4
3
Snatch Pull Till Power Position3
5
Back Squat4
6
--
Day 2
ExerciseSetsReps
Hyperextension3
15
Snatch Thruster3
6
Split Squat3
8
Squat Jump4
8
T-Plank3
20
--
Day 3
ExerciseSetsReps
Superman3
15
Front Squat (with Straps)3
8
Power Clean + Power Jerk4
3
Clean Pull3
5
Incline Bench Press (Narrow Grip)3
12
--
Week 3
Day 1
ExerciseSetsReps
Hyperextension3
15
Tall Muscle Snatch + Overhead Squat3
6
Hang Power Snatch From Knee Level5
4
Snatch Push Press + Snatch Balance4
3
Back Squat4
4
--
Day 2
ExerciseSetsReps
Superman3
20
Power Clean4
3
Deficit Deadlift + Shrugs3
4
Wrist Flexion3
15
Korean Jump4
20
Abs3
20
Day 3
ExerciseSetsReps
Hyperextension3
15
Split Walk3
16
Front Squat + Jerk5
3
Front Squat4
4
Military Press4
8
--
Week 4
Day 1
ExerciseSetsReps
Superman3
20
Hip Snatch Balance + Snatch Sots Press3
5
Snatch + Overhead Squat5
3
Snatch Pull4
4
Box Jump5
8
Reverse Plank4
30secs
Day 2
ExerciseSetsReps
Hyperextension3
20
Thruster3
8
Good Morning4
8
Split Squat3
8
Incline Bench Press (Wide Grip)4
12
Iron Butterfly3
20
Day 3
ExerciseSetsReps
Superman3
20
Front Squat (with Straps)2
8
Clean & Jerk5
2
Clean Pull4
4
Front Squat4
4
Sitting Press3
10
Week 5
Day 1
ExerciseSetsReps
Hyperextension3
15
Muscle Snatch + Overhead Squat3
6
Hip Power Snatch + Snatch Balance5
3
Back Squat5
5
Squat Jump3
8
Wrist Flexion3
20
Day 2
ExerciseSetsReps
Superman3
20
Snatch Thruster3
6
Deficit Deadlift + Shrugs3
6
Incline Bench Press (Narrow Grip)4
8
Korean Jump4
20
T-Plank3
30
Day 3
ExerciseSetsReps
Hyperextension3
15
Clean Warmup3
5
Clean & Front Squat5
3
Clean Pull5
3
Front Squat5
3
Box Jump4
8
Week 6
Day 1
ExerciseSetsReps
Superman3
20
Hip Snatch Balance + Snatch Sots Press3
6
Snatch + Overhead Squat6
2
Snatch Pull Till Power Position4
5
Back Squat5
4
Abs3
20
Day 2
ExerciseSetsReps
Hyperextension3
20
Snatch Push Press + Snatch Balance4
4
Good Morning3
6
Split Squat4
6
Reverse Plank4
40secs
--
Day 3
ExerciseSetsReps
Superman3
20
Split Walk3
16
Clean & Jerk6
1
Clean Pull4
4
Military Press4
8
Wrist Flexion3
20
What People Are Saying
4.5/ 5
Huaming MaoMan, 43
0 weeks complete
1 year of prior experience
No modifications
Nice
23 days ago

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.