Take a look at this 12-week Olympic Weightlifting Starter Program, designed to pave the way in which on your success on the platform. And in case you’re new to the world of Olympic weightlifting, make sure to dive into The Final Information To Olympic Weightlifting Lifts for a stable 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 each 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 information to navigate this system successfully. Plus, I’ll provide the inexperienced gentle to include some strategic bodybuilding workout routines for added muscle growth.

All it takes is a contact of willpower and dedication. As for gear, 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 consider that greedy this system format is crucial for athletes to commit and thrive totally. When you’ve explored it, all of the puzzle items will fall into place extra easily.

Major lifts

Every coaching day begins with the first focus raise, 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 positive you’re practising your talent with recent legs (or as recent as they are often).

Energy lifts

Within the starter program, squats and pulls are your main power lifts. Pulls are instrumental in enhancing power and refining bar path precision, whereas squats construct your legs.

With regards to pulls, it’s important to deal with heavier weights in comparison with previous snatches or cleans. Nevertheless, you could keep impeccable type all through. Sloppy repetitions solely reinforce improper positions, which is one thing we intention to keep away from in any respect prices.

Accent Lifts

Equipment are the inspiration for fortifying your physique’s armor. They use a wide range of higher and lower-body lifts aimed toward enhancing unilateral power, stability, muscle mass, and damage prevention. Whereas it’s vital 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.

Easy methods to Run the Program

That is your tour information for operating the Clear & Jerk starter program. Every thing you should know is right here!

Units and Reps

Your working units and reps will decide your each day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of common method bar work, and transfer into your warmup units. I’d suggest beginning every raise with 3-4 warm-up units, slowly progressing in weight to your working units.

Listed below are a number of examples of learn how 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 you need to raise will rely in your health stage, how shortly you progress, and finally the way you’re feeling each day.

For this program, we are going to depend on an RPE scale per train. “Per train” means how the train felt general. For example, 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 raise 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 – Reasonable Depth
• Week 2: RPE 8/10 – Reasonable-Heavy Depth
• Week 3: RPE 5-6/10 (deload) – Low-Reasonable Depth
• Week 4: RPE 9/10 – Heavy Depth (not max effort!)

Development Strategies and Technique

Even with an RPE information to observe, it may be unsure how a lot you need to enhance your weights weekly.

Usually, I like to recommend bumping the burden in 3-5% increments. This can assist you to push new objectives by week 4 of every section and enhance your power whereas retaining the rise in weights sufficiently small to develop proficient method.

Can I Add Additional Lifts?

After all! Whereas this program has every part you should enhance on the Olympic lifts, a number of dumbbell curls or triceps extensions received’t damage. 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 essential lifts, power 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 learn how to learn the units, reps, supersets, and trisets.

When you end testing 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 learn how 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 + Cling Snatch Above Knee + Overhead Squat: 3-5×1+2+1 3 to five units of Snatch Pull-Cling Snatch Above Knee-Cling Snatch Above Knee-Overhead Squat

Relaxation Intervals

Hold your relaxation durations to 1:30 – 2:00. I at all times advise my athletes to make use of a timer, as time can shortly 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 greatest for you! Listed below are a number of fast objects to notice no matter your coaching schedule:

• Be certain to have (1) relaxation day between Day 4 and Day 1.
• Attempt your greatest to not run all 4 days consecutively.
• The primary coaching days are Day 1, Day 2, and Day 4. In case you can solely practice thrice per week, drop Day 3 of this system.
• In case you practice 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-By means of: 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 Steadiness + 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 doable (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 + Cling Snatch AK + Sluggish 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 + Cling 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. Cling 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. Cling Snatch Beneath Knee & Snatch: 4 units, 1+1 reps

B1. Cling 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 Steadiness: 3 units, 2 reps

C1. Again Squat: Work to a heavy 3 reps 

D1. 2-Dumbbell 1/4 Squat Leap: 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. Cling 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)