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The following is a 4-week training program that can be used to get started with the training program posted on this website. This is a good cycle to start with if you have not previously been doing the Olympic lifts frequently in your training.

You can also get 2 levels of beginner programming through the Train Heroic App, which include complete warm-up, prep, accessory and mobility work.

Level 1 Program   Level 2 Program


Additional technique work can be added at the start of each session that focuses on the primary lift of the day. For example, on wednesday before snatches, you may do 4-6 sets of light tall snatches to practice your pull under. This additional work should be light and quick - it should not add significant time or stress to the program.

Check out Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett for a huge amount of program design information and more sample programs.

Ab work should be done every training day, along with any supplemental work, e.g. back extensions, upper body beach work, etc. that you want to do.

If you plan to do the conditioning portion of the older training cycles, add brief conditioning workouts 2 times per week after the workouts below. Keep them to about 5 minutes or less and generally stay away from leg-intensive exercises.

Notation:

• 5 x 3 means 5 sets of 3 reps
• 5 x 2+1 means 5 sets of 2 reps of the first lift and 1 rep of the second lift. For example, clean & jerk - 5 x 2+1 means 5 sets of 2 cleans followed by 1 jerk per set.
• Heavy Single means you will work up in weight for single reps to the heaviest weight you're capable of that day. Generally 3 misses at a given weight is the maximum number of attempts you should make.

Weights

Weights for each exercise will need to be determined by you by feel. Perform the prescribed reps with increasing weights until you reach a weight that feels appropriate for the prescribed number of sets that day.


Warming Up

Do it. Check out this article on warming up.


What To Do After This Program

When you're finished with this 4-week block, take a fifth week nice and easy before starting a new program. An easy way to do this would be to repeat week 1. You can find all of our free training programs here. Choose one based on what it emphasizes and how that aligns with your weaknesses, and/or the duration you need.


Please post questions and comments below to help other readers.


Week 1

Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.

Monday
Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday
Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday
Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single


Week 2

Use the same weights as week 1 with this increased volume. If this feels too easy, you can increase the weight, but stay below absolute maximal effort.

Monday
Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday
Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday
Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday
Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1



Week 3

Increase the weights from last week as you’re able to.

Monday
Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday
Power Snatch – 5 x 3
Hang Clean – 5 x 2

Wednesday
Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday
Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single


Week 4

Increase the weights from last week as you’re able to. Push for max effort singles on Saturday.

Monday
Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday
Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday
Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Check out Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett for a huge amount of program design information and more sample programs.