Take a look at this 12-week Olympic Weightlifting Starter Program, designed to pave the best way in your success on the platform. And when you’re new to the world of Olympic weightlifting, remember to dive into The Final Information To Olympic Weightlifting Lifts for a strong basis.
When you’ve delved into the exercises, let’s take a better take a look at what this program entails. I’ll stroll you thru the rationale behind the every day construction, offering insights that profit athletes and coaches alike. From deciphering the units and reps format to managing weight development, I’ll equip you with the data to navigate this system successfully. Plus, I’ll provide the inexperienced gentle to include some strategic bodybuilding workout routines for added muscle improvement.
All it takes is a contact of dedication and dedication. As for tools, a trusty Olympic barbell and a set of dumbbells are all you should embark on this journey. Put together for a program brimming with explosive lifts, strength-building actions, and focused accent workout routines to fortify your efficiency.
What’s Within the Program
Let’s dive into this system format actual fast. As a USA Weightlifting Nationwide Coach, I firmly imagine that greedy this system format is crucial for athletes to commit and thrive absolutely. When you’ve explored it, all of the puzzle items will fall into place extra easily.
Essential lifts
Every coaching day begins with the first focus carry, whether or not snatch, cleans, jerks, or technical variations on day 3. These lifts at all times come first as they thrive on technical proficiency, energy, and execution. Knocking these out very first thing makes certain you’re training your ability with recent legs (or as recent as they are often).
Power lifts
Within the starter program, squats and pulls are your major energy lifts. Pulls are instrumental in enhancing energy and refining bar path precision, whereas squats construct your legs.
On the subject of pulls, it’s important to deal with heavier weights in comparison with previous snatches or cleans. Nevertheless, it’s essential to keep impeccable kind all through. Sloppy repetitions solely reinforce improper positions, which is one thing we goal to keep away from in any respect prices.
Accent Lifts
Equipment are the inspiration for fortifying your physique’s armor. They use quite a lot of higher and lower-body lifts aimed toward enhancing unilateral energy, stability, muscle mass, and harm prevention. Whereas it’s essential to problem your self with accent lifts, it’s equally very important to keep away from pushing to the extent the place extreme fatigue compromises your efficiency on subsequent coaching days.
Find out how to Run the Program
That is your tour information for operating the Clear & Jerk starter program. The whole lot you should know is right here!
Units and Reps
Your working units and reps will decide your every day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of common approach bar work, and transfer into your warmup units. I’d suggest beginning every carry with 3-4 warm-up units, slowly progressing in weight to your working units.
Listed below are a number of examples of methods to learn this system:
- Entrance Squat: 4 units of three reps
- Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
- Clear + Jerk: 4×2+1 4 units of Clear-Clear-Jerk
- Clear + Jerk: 4x(1+1)2 4 units of Clear-Jerk-Clear-Jerk.
How A lot You Ought to Carry
The quantity of weight it’s best to carry will rely in your health stage, how rapidly you progress, and in the end the way you’re feeling every day.
For this program, we are going to depend on an RPE scale per train. “Per train” means how the train felt total. As an illustration, an RPE 7/10 on a Clear + Jerk triple (6 reps complete) can be a lot decrease than a Clear + Jerk double (2 complete reps). Ideally, the less reps per set will assist you to carry extra weight leading to progressive overload. Right here’s a fast week-to-week breakdown to make use of for all phases:
- Week 1 RPE 7/10 – Average Depth
- Week 2: RPE 8/10 – Average-Heavy Depth
- Week 3: RPE 5-6/10 (deload) – Low-Average Depth
- Week 4: RPE 9/10 – Heavy Depth (not max effort!)
Development Strategies and Methodology
Even with an RPE information to comply with, it may be unsure how a lot it’s best to enhance your weights weekly.
Sometimes, I like to recommend bumping the load in 3-5% increments. This may assist you to push new targets by week 4 of every part and enhance your energy whereas preserving the rise in weights sufficiently small to develop proficient approach.
Can I Add Further Lifts?
After all! Whereas this program has all the things you should enhance on the Olympic lifts, a number of dumbbell curls or triceps extensions gained’t harm. Toss these in on the finish of your exercise, ideally on Day 2 and Day 4, adopted by relaxation days.
The Program
It’s what you’re right here for, so test it out! A program constructed to show you the ins and outs of the clear and jerk in preparation to crush PRs. It’s progressive by nature and is decked out with predominant lifts, energy lifts, and equipment.
Pre-Program Information
Let’s make clear a number of issues earlier than you are taking that first look on the program. This could assist course of the train ordering and establish methods to learn the units, reps, supersets, and trisets.
When you end trying out this system, we are going to take a second to dive deeper into the ins and outs. Of the 12-week Olympic Weightlifting Starter Program
Train Order
- Every train is denoted alphabetically, with supersets or tri-sets famous by numbers.
- Letters (i.e. D1., D2., D3) point out a superset or triset. Carry out one set of the primary train, instantly adopted by one set of the subsequent. That equals one set. Repeat for 3 complete units.
Units and Reps
Listed below are a number of examples of methods to learn this system:
- Entrance Squat: 4×3 4 units of three reps.
- Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
- Clear + Jerk: 4×2+1 4 units of Clear-Clear-Jerk
- Clear + Jerk: 4x(1+1)2 4 units of Clear-Jerk-Clear-Jerk.
- Snatch Pull + Dangle Snatch Above Knee + Overhead Squat: 3-5×1+2+1 3 to five units of Snatch Pull-Dangle Snatch Above Knee-Dangle Snatch Above Knee-Overhead Squat
Relaxation Durations
Preserve your relaxation intervals to 1:30 – 2:00. I at all times advise my athletes to make use of a timer, as time can rapidly move!
Weekly Coaching Schedule
Ideally, this program can be carried out as follows:
- Day 1: Monday
- Day 2: Tuesday
- Day 3: Thursday
- Day 4: Saturday
If this schedule doesn’t match yours, do what’s finest for you! Listed below are a number of fast gadgets to notice no matter your coaching schedule:
- Be sure that to have (1) relaxation day between Day 4 and Day 1.
- Attempt your finest to not run all 4 days consecutively.
- The primary coaching days are Day 1, Day 2, and Day 4. For those who can solely prepare thrice per week, drop Day 3 of this system.
- For those who prepare 3x per week, transfer the Entrance Squats to Day 4 after the Snatch Pull and earlier than accent workout routines.
Section 1
Day 1 Snatch, Again Squat
A1. Dip Snatch: 3 to five units of three reps
B1. Snatch Grip Push Press: 3 units, 5 reps
C1. Again Squat: 3 units, 5 reps
D1. Dumbbell Alternating Reverse Lunge: 3 units, 8-12 reps (both sides)
D2. Single-Arm Dumbbell Row: 3 units, 8-12 reps (both sides)
D3. Plank + Pull-Via: 3 units, 10 reps (both sides)
Day 2 Clear & Jerk, Clear Pull
A1. Behind the Neck Press in Break up: 3 units, 5 reps
B1. Dip Clear + Jerk: 3 to five units, (1+1)2 reps
C1. Clear Pull: 4 units of 4 reps
D1. Seated Dumbbell Shoulder Press: 3 units, 8-12 reps
D2. Dumbbell RDL: 3 units, 6-8 reps
D3. Facet Plank Maintain: 3 units, 30 seconds (both sides)
Day 3 Variation, Entrance Squat
A1. Snatch Stability + OHS: 4 units, 2+1 reps
B1. Push Press + Jerk (2-sec.Pause in Dip): 3 units, 5+1 reps
C1. Entrance Squat: 5 units, 3 reps
D1. Pullup: 3 units, As many as attainable (AMAP)
D2. Dumbbell Strolling Lunge: 3 units, 10-12 reps (both sides)
D3. Weighted Forearm Plank: 3 units, 30 seconds
Day 4 Competitors Day, Snatch Pull
A1. Snatch, Pause Above Knee: 5 units, 2 reps
B1. Clear, Pause Above Knee & Jerk: 4 units, 2+1 reps
C1. Snatch Pull: 4 units, 4 reps
D1. Incline Dumbbell Bench Press: 3 units, 8-12 reps
D2. Barbell Good Morning: 3 units, 6 reps
D3. Weighted Straight Leg Situp: 3 units, AMAP
Section 2
Day 1 Snatch, Again Squat
A1. Snatch Pull + Dangle Snatch AK + Gradual OHS: 3 to five units, 1+2+1 reps
B1. Overhead Squat: 4 units, 4 reps
C1. Again Squat: 4 units, 3 reps
D1. 2-Dumbbell Field Stepup: 3 units, 6-10 reps (both sides)
D2. Chest-0Supported Dumbbell Row: 3 units, 8-12 reps
D3. Pallof Press: 3 units, 10-15 reps (both sides)
Day 2 Clear + Jerk, Clear Pull
A1. Clear Pull + Dangle Clear AK: 3 to five units, 2 reps 1+1(2)
B1. Jerk, Pause in Break up (:02): 3 to 4 units, 2 reps
C1. Clear Pull, Pause in Extension: 3 to 4 units, 3 reps
D1. Dumbbell Single Arm Push Press: 3 units, 6 reps
D2. Dumbbell Hip Thrust: 3 units, 8 reps
D3. Facet Plank & Hip Dip: 3 units, 10-15 reps
Day 3 Variation, Entrance Squat
A1. Muscle Snatch: 4 units, 3 reps
B1. Dangle Beneath Knee Energy Clear & Energy Jerk: 4 units, 2+1 reps
C1. Entrance Squat: 6 units, 2 reps
D1. Dumbbell Lateral Lunge: 3 units, 6-8 reps (both sides)
D2. Lat Pulldown: 3 units, 8-12 reps
D3. Again Extension: 3 units, 8-12 reps
Day 4 Competitors Day, Snatch Pull
A1. Dangle Snatch Beneath Knee & Snatch: 4 units, 1+1 reps
B1. Dangle Clear Beneath Knee & Clear & Jerk: 4 units, 1+1+1 reps
C1. Snatch Pull, Pause in Extension: 3 to 4 units, 3 reps
D1. Barbell RDL: 3 units, 5-7 reps
D2. Dumbbell Pushups: 3 units, 8-15 reps
D3. Reverse Crunch: 3 units, 5-8 reps
Section 3
Day 1 Snatch, Again Squat
A1. Snatch Pull & Snatch: 4 units, 2 reps (1+1)2
B1. Snatch Stability: 3 units, 2 reps
C1. Again Squat: Work to a heavy 3 reps
D1. 2-Dumbbell 1/4 Squat Bounce: 3 units, 5 reps
D2. Chinups: 3 units, 6-10 reps
D3. Hole Maintain: 3 units, 30 second holds
Day 2 Clear + Jerk, Clear Pull
A1. Clear Pull + Clear + Jerk: 4 units, 1+1+1 reps
B1. Push Press: 4 units, 3 reps
C1. Clear Pull: 4 units, 2 reps
D1. ½ Kneeling Dumbbell Shoulder Press: 3 units, 8-12 reps (both sides)
D2. Dumbbell Single-leg Glute Bridge: 3 units, 8-12 reps
D3. Copenhagen Plank: 3 units, 20 second holds
Day 3 Variation, Entrance Squat
A1. Dangle Above Knee Energy Snatch: 4 units, 3 reps
B1. Energy Jerk + Jerk: 3 units, 2+1 reps
C1. Entrance Squat: Work to a Heavy 2 reps
D1. Single-leg Db RDL: 3 units, 6-8 reps (both sides)
D2. Dumbbell Arnold Press: 3 units, 8-12 reps
D3. Dumbbell Deadbug: 3 units, 6-10 reps (both sides)
Day 4 Competitors Day, Snatch Pull
A1. Snatch: 4 units, 2 reps
B1. Clear + Jerk: 4 units, (1+1)2
C1. Snatch Pull: 4 units, 2 reps
D1. Dumbbell Rear-foot-elevated Break up Squat: 3 units, 8-12 reps (both sides)
D2. Kettlebell Gorilla Row: 3 units, 8-12 reps (both sides)
D3. Plank + Shoulder Faucets: 3 units, 10-12 reps (both sides)
