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

Coach	Oleksiy Torokhtiy
Level	Novice, Intermediate
Equipment	Full Gym
Time Per Workout	60 minutes
Days Per Week	3 days
Program Length	6 weeks

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Week 1

Day 1

Exercise	Sets	Reps
Hyperextension	2	15
Tall Muscle Snatch + Overhead Squat	3	4
Hip Power Snatch + Snatch Balance	4	3
Snatch Pull	3	5
Back Squat	3	6
--

Day 2

Exercise	Sets	Reps
Superman	2	15
Thruster	3	6
Good Morning	3	6
Korean Jump	4	12
Iron Butterfly	3	15
--

Day 3

Exercise	Sets	Reps
Hyperextension	2	15
Clean Warmup	3	5
Power Clean + Push Press	4	3
Deficit Deadlift + Shrugs	3	6
Front Squat	3	5
--

Week 2

Day 1

Exercise	Sets	Reps
Superman	3	15
Muscle Snatch	3	6
Power Snatch + Overhead Squat	4	3
Snatch Pull Till Power Position	3	5
Back Squat	4	6
--

Day 2

Exercise	Sets	Reps
Hyperextension	3	15
Snatch Thruster	3	6
Split Squat	3	8
Squat Jump	4	8
T-Plank	3	20
--

Day 3

Exercise	Sets	Reps
Superman	3	15
Front Squat (with Straps)	3	8
Power Clean + Power Jerk	4	3
Clean Pull	3	5
Incline Bench Press (Narrow Grip)	3	12
--

Week 3

Day 1

Exercise	Sets	Reps
Hyperextension	3	15
Tall Muscle Snatch + Overhead Squat	3	6
Hang Power Snatch From Knee Level	5	4
Snatch Push Press + Snatch Balance	4	3
Back Squat	4	4
--

Day 2

Exercise	Sets	Reps
Superman	3	20
Power Clean	4	3
Deficit Deadlift + Shrugs	3	4
Wrist Flexion	3	15
Korean Jump	4	20
Abs	3	20

Day 3

Exercise	Sets	Reps
Hyperextension	3	15
Split Walk	3	16
Front Squat + Jerk	5	3
Front Squat	4	4
Military Press	4	8
--

Week 4

Day 1

Exercise	Sets	Reps
Superman	3	20
Hip Snatch Balance + Snatch Sots Press	3	5
Snatch + Overhead Squat	5	3
Snatch Pull	4	4
Box Jump	5	8
Reverse Plank	4	30secs

Day 2

Exercise	Sets	Reps
Hyperextension	3	20
Thruster	3	8
Good Morning	4	8
Split Squat	3	8
Incline Bench Press (Wide Grip)	4	12
Iron Butterfly	3	20

Day 3

Exercise	Sets	Reps
Superman	3	20
Front Squat (with Straps)	2	8
Clean & Jerk	5	2
Clean Pull	4	4
Front Squat	4	4
Sitting Press	3	10

Week 5

Day 1

Exercise	Sets	Reps
Hyperextension	3	15
Muscle Snatch + Overhead Squat	3	6
Hip Power Snatch + Snatch Balance	5	3
Back Squat	5	5
Squat Jump	3	8
Wrist Flexion	3	20

Day 2

Exercise	Sets	Reps
Superman	3	20
Snatch Thruster	3	6
Deficit Deadlift + Shrugs	3	6
Incline Bench Press (Narrow Grip)	4	8
Korean Jump	4	20
T-Plank	3	30

Day 3

Exercise	Sets	Reps
Hyperextension	3	15
Clean Warmup	3	5
Clean & Front Squat	5	3
Clean Pull	5	3
Front Squat	5	3
Box Jump	4	8

Week 6

Day 1

Exercise	Sets	Reps
Superman	3	20
Hip Snatch Balance + Snatch Sots Press	3	6
Snatch + Overhead Squat	6	2
Snatch Pull Till Power Position	4	5
Back Squat	5	4
Abs	3	20

Day 2

Exercise	Sets	Reps
Hyperextension	3	20
Snatch Push Press + Snatch Balance	4	4
Good Morning	3	6
Split Squat	4	6
Reverse Plank	4	40secs
--

Day 3

Exercise	Sets	Reps
Superman	3	20
Split Walk	3	16
Clean & Jerk	6	1
Clean Pull	4	4
Military Press	4	8
Wrist Flexion	3	20

What People Are Saying

4.5/ 5

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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.