Over the course of 8 weeks, the primary lifts will encounter the greatest change in rep range. Im finishing up week 78 and i have hit some amazing prs already. Snatch went from 100kg to 110kg, squat went from 160kg to 180kg. Click here to start the 8 week masters weightlifting program most mastersaged athletes entering into weightlifting, despite their legal age, are young when it comes to time spent in sport. Technique development is achieved through work on a variety of exercises that develop stable and strong receiving positions, and speed and confidence in movement under the bar.
As a result, they should approach training in much the same fashion as brandnew athletes except their bodies come into the game already somewhat beat up. We tolerate threads made about shoes, but just barely. This approach has worked well during my late 30s and early 40s. Olympic weightlifting training program olympic weightlifting, weightlifting, weight lifting. Athletes use olympic style weightlifting as a part of their sports conditioning program to develop explosive speed strength, or power.
Aleksey torokhtiy ukrainian national treasure and 2012 olympic gold medalist in the 105 kg class has released 11 weeks of free online. If you are competing, your week 6 one rep max attempts will occur on competition day. These two lifts are notoriously difficult to perfect, perhaps explaining why they are the only two movements that make up the weightlifting event at the olympics. The intermediate olympic weightlifting training programs available on this site balance the needs of the athlete for technique and strength development. Sample 4 week olympic weightlifting program for beginners the easiest way to start this conversation is to first lay out a sample program for beginners that focuses on the most important training outcomes discussed above. The invictus 3day weightlifting program is a great program for people looking to improve their olympic weightlifting while still training in crossfit. Crossfit has helped make olympic weightlifting programs a popular choice for those. Intermediate olympic weightlifting program the key differences between this beginners cycle and this intermediate cycle are the additional day of work, the conjugate method has been utilised as an athletes capacity improves further and an additional day including a squat variation is added in. Complete olympic lifting program manual wil fleming. Sample 3day per week olympic weightlifting program. The first four weeks feature a greater volume and a focus on hypertrophy. Babylon crossfits olympic weightlifting program is run by our level 2 usaw coach anna hill. These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. Written by calgary barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet.
Apr 18, 2020 aside from the obvious program length difference, the 16 week program allows for a fuller progression of the lifts, whereas the 8 week program is more of a training snapshot bryces words. Sep 14, 2015 oleksiy torokhtiy started to post weekly training plans. Soviet 8 week weightlifting program pendlay forum free download as pdf file. Do whatever else youd like, but use these movements to improve your olympic lifts. Intermediate weightlifting programs training weightlifting. Olympiclevel weightlifters in the united states and great britain. Olympic weightlifting program spreadsheets lift vault. If you are competing, make sure to complete three singles sometime throughout the week that will be your planned openers. For anyone that is going to try this workout, make sure that your goals match up with my own. The complete guide to olympic weightlifting programming. Our weightlifting programs are designed for each level of olympic weightlifting athlete, whether you are picking up the barbell for the first time or preparing for a national meet, we have a program for you.
Choose from 59 different olympic weightlifting training programs from. For example, you might do triples in the snatch, clean and jerk on week 1, doubles on week 2 and singles on week 3, increasing the weight by 510% each week. As the programs advance specificity increasesas weak points diminish and strength technique improves. Both the volume and the intensity drops allowing your body to supercomensate in preparation for a maximum attempt. You should be able to perform a snatch, clean and jerk and back squat with reasonable competence before starting this. That is, the percentages are based on a 1rm the lifter expects he or she will be able to hit at the end of the program. May 25, 2017 the following is a description of how ive approached training for competitive weightlifting as a masters athlete. The 8 week functional bodybuilding hybrid program tier. My secondary goals are metabolic conditioning, body weight training, and bodybuilding. Elitefit 8week olympic lifting cycle elitefit cross. For all exercises this week, if the prescribed weights feel good, you can. It is aimed at a lifter with an intermediate level of technique.
Crossfit has helped make olympic weightlifting programs a popular choice for. The california strength olympic weightlifting programs are built on a basis of scientific research and worldwide technical study, and then forged in the training hall of california strength. How to build an olympic weightlifting program for beginners. The program is designed to add some quality lean muscle to your frame. Sample 4week olympic weightlifting program for beginners the easiest way to start this conversation is to first lay out a sample program for beginners that focuses on the most important training outcomes discussed above. The second four weeks bring in heavier weights and focus more on strength. My goal is to create a comprehensive collection of weightlifting programs from around the internet.
For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets. An 8week longevitybased program for masters weightlifters. The 3day weightlifting program provides 3 sessions per week that last 6090 minutes. These weightlifters have included men and women, as well as junior, senior, and master veteran weightlifters. These two lifts are notoriously difficult to perfect, perhaps explaining why they are the only two movements that. For all exercises this week, if the prescribed weights feel good, you. Advanced level 4 days a week for 12 weeks before competition. What youll find here is a 12 week weight lifting program, 7 day menu, and a supplement schedule to help you pack on the beef. It does not matter if youve competed in events using these lifts, this program is proven to develop and elevate your performance. How i became a national level olympic weightlifter in a. Much of the first two years is done with imitation lifts, no more than 50% of bodyweight, with technical efficiency as the only goal. An 8week mobility program for masters olympic weightlifting breaking muscle.
Substitute different exercises depending on your deficiencies. To turn this into a longer offseason program of 810 weeks, you can start peaking one of the lifts on week one, the next lift on week two, and the third lift on week three. Intermediate level 3 days a week for 12 weeks before competition ian moir notes on using the program daily schedule this program is designed for three days training per week, and extends over twelve weeks with a taper to a competition at the end. Practically speaking, theres more exercise variation in the 16 week program. You should be able to perform a snatch, clean and jerk and back squat with reasonable competence before starting this programme. All eight of my latest 12 week programs mash elite performance. Juggernaut weightlifting program weight training sports. Intermediate weightlifting programs intermediate weightlifting programs are suited to athletes training 34 days per week, who have progressed beyond the beginner stage of technique development and have developed an understanding of the weightlifting training process. All eight of my latest 12 week programs mash elite.
The key to any beginners program is training consistency, linear progression and exercise variation. A beginnerfriendly 3 day olympic weightlifting program fitbod. Training for competitive weightlifting as a masters. J2fit olympic weightlifting 8week program for beginners. You can, however, run them even if youre not prepping for a meet. If youre not explosive enough in the olympic lifts, youre going to have a rough. Olympic level weightlifters in the united states and great britain. Monday rest day week 1 of 8 tuesday 3position snatch floor, below knee, above knee 60%, 65%, 70%. Summer training for football with 8week program elite fts. Your training plan, though, will be a lot more complex.
Basically its a percentage based program with 3 mandatory days, and 3 more days for the serious athlete. The advanced athlete is one who has reached a high level of commitment and engages in regular consistent training 5 8 workouts per week. Todays overforty population thrives on competition, and olympic weightlifting is a perfect outlet. Our weightlifting training programs are currently used by 77,566 athletes around the world. Many functional athletes have a skewed understanding of nutrition. Intermediate level 3 days a week for 12 weeks before. A typical olympic weightlifting program includes two basic movements. In contrast, olympic style weightlifting is a form of weight training incorporating the competitive lifts or variations of the olympic weightlifts.
Although there may be some differences in program design detail resulting from age, gender, or occasionally individual differences, the training program would. Click here for a printable version of this workout ive decided to give the average weight trainer a program that you can simply follow. Each workout below will train both the snatch, clean, and jerk every session to maximize exposure and technique training. Try this simple program to make the olympic lifts work for you. It is aimed at a lifter with an advanced level of technique. This is an 8week cycle using 3position snatches and cleans, power snatches and. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, and weightlifting programming.
If you are looking to build a foundation for olympic weightlifting, become powerful, and gain lean mass in the process, then youll love this 8week training program. Apr 18, 2020 tim swords is an olympic weightlifting coach and this is a 7 week squat program he employs. Depending on the cycle focus, an olympic weightlifting cycle can range from 812 weeks as athletes need to follow progressions that slowly build in volume andor load to peak for either a meet or to test their new 1rep maxes. Owlsheets olympic weightlifting spreadsheets this website is designed so weightlifters can find a program to tackle their next goals, their constricted timeframe, or to try something new. Intermediate level 3 days a week for 12 weeks before competition. Our weightlifting programs are designed for each level of olympic weightlifting athlete, whether you are picking up the barbell for the first time or. Before we can get into the details and of the program we need to first discuss some other key aspects that will all you to be successful with it. Many masters athletes come into the game already somewhat beat up and immobile from life. The purpose of offseason winter, spring, or summer training is not to prepare the athlete for the game of football but for fall football camp. This is called accumulation, since you are accumulating volume. This program is designed to mobilize and improve performance. At some point, it will need to be adjusted again in order to accommodate additional aging. At the conclusion of each training session, lifters must perform one exercise from each group of abdominal and lower back conditioning exercises which appear. Meanwhile in ukraine oleksiy torokhtiy started to post weekly training plans update 09.
Olympic gold medalist releases free weightlifting program. With offenses running two huddles at one defense, simultaneous team sessions, and special teams circuits in every practice, the rigors of camps exceed the physical demands of inseason practices. A beginnerfriendly 3 day olympic weightlifting program. Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift. For anyone that is going to try this workout, make. The following is a description of how ive approached training for competitive weightlifting as a masters athlete. The ten week workout that i have written for my initial training cycle attempts to maximize olympic weightlifting and powerlifting.
An 8week mobility program for masters olympic weightlifting. Elitefit 8week olympic lifting cycle elitefit crosstraining. Tim swords is an olympic weightlifting coach and this is a 7 week squat program he employs. Im finishing up week 7 8 and i have hit some amazing prs already. Olympic weightlifting program babylon crossfits olympic weightlifting program is run by our level 2 usaw coach anna hill. Jun 23, 2017 how to program for olympic lifting 101. This program builds toward peaking for a competition on the 8th week with builtin deload. Advanced level 4 days a week for 12 weeks before competition ian moir notes on using the program daily schedule this program is designed for four days training per week, and extends over twelve weeks with a taper to a competition at the end. How i became a national level olympic weightlifter in a year. Sample 3day per week olympic weightlifting program each workout below will train both the snatch, clean, and jerk every session to maximize exposure and technique training.
Juggernaut weightlifting program free download as pdf file. Additionally, squatting will occur twice per week, with upper body accessory lifts mixed in. Olympic weightlifting programs california strength. The focus is to keep driving the strength of the lifter while sufficiently practicing the olympic lifts. Next round of his online training with new spreadsheet. This is a quick 8 week cycle that emphasizes pulling strength and posture for the snatch and clean, and uses a lot of snatch, clean and jerk complexes. During competitions, athletes are allowed three attempts in each lift. This is the final week in the 8 week powerlifting program. Oleksiy torokhtiy training program spreadsheet weeks 12. The 3day weightlifting program provides 3 sessions per week that last. The ultimate olympic weightlifting program old school labs. Advanced olympic weightlifting programs training weightlifting.