Olympic Weigtlifting
Programming for Olympic weightlifting is both simple and complicated. There are many “Systems“ that revolve around how different nations train.
How I think of programming for Olympic weightlifting is similar to powerlifting. There is 3 components
Technique. The efficient/effective use of force in the parameters of a movement.
Strength. The capacity to recruit muscle fibres to produce the highest amount of force.
Muscle mass. Muscles are what generate force. The bigger the muscle. The larger the force.
Due to the snatch and clean & Jerk being technically more complicated than squat, bench and deadlift, there will be a greater amount of focus directed to increasing technical capability.
That being said. The biggest weight lifted wins. So overhead press, squat and pull strength are always pushed up to give you the ability to actually use your technique on heavier loads.
The programs below are my interpretation of different programming types and how they could work for you. In each of the 4 focuses are a 3 day, 4 day and 5 day program that have the same style.
There are many programs in the olympic weightlifting space that are extreme. They may deliver results for some. But without context, many of these approaches hurt more than help athletes. So the programs here should apply to a large amount of the population.
Technique focus
Technique is a large focus when it comes to Olympic weightlifting. If I was using this base on an athlete I would use variations that specifically target the athletes weaknesses in the competition lifts.
Strength focus
Lifting heavy weights helps you loft heavy weights. In the strength focus I put an emphasis on back, overhead press and squat strength. Push the numbers on these lifts and we will watch your snatch and clean & jerk jump up over the coming blocks.
Volume focus
Hypertrophy training is sometimes missing from Olympic weightlifting. Getting bigger will help you lift more. It is as simple as that. These programs have a greater emphasis on machines than a typical oly program. But that’s because they work great for getting jacked.
Balance focus
In this program you will be hitting some heavy singles in the competition lift with a good emphasis on squats. Lots of work to be done. Plenty of gains to be had.
