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A Basic Olympic Lifting Program

February 18, 2009

Everyone who is serious about weight training should try Olympic lifting at some point.

Olympic lifting takes discipline, focus, and sheer obsessiveness on proper technique. Let any of those areas slack and you could be facing some serious down time due to injury.

Like any discipline, if followed and performed properly, injuries are rare and Olympic lifting can build strength, size, and confidence like you wouldn’t believe.

Here is a program that can be used from beginner to grizzled veteran. The set/rep scheme I use in this routine is 6 x 5, but you can do whatever is comfortable for you.

If you don’t know how to do the exercises mentioned, just to a Google search. There are thousands of sites showcasing proper exercise technique. I don’t have the space here to do that.

Basic Olympic Lift Program

Monday:
Power Snatches 6 x 5
Snatch Pulls 6 x 5
Front Squats 6 x 5

Wednesday:
Power Cleans 6 x 5
Clean Pulls 6 x 5
Squats 6 x 5

Friday
Push Presses 6 x 5
Overhead Presses 6 x 5
Clean & Jerk 6 x 5
Heavy Quarter Squats 6 x 5

Notes: Try to work on weak points, improve technique and iron out the flaws and faults in your lifting. If you still feel fresh after three workouts add a fourth day that covers the basic three lifts, but don’t go all out. Make it a lite day. As always, increase weight when reps are made, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

I’ll be posting on Saturday and everybody who reads this blog will be getting a free gift. It’s my way of saying thanks for reading and to get our minds off the economy and onto something positive. Until then, take care.

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Written by Brian Carson · Filed Under Workouts 

Comments

One Response to “A Basic Olympic Lifting Program”

  1. dannielo on February 19th, 2009 6:51 am

    If you’d like to keep track of your repetitive tasks you can use the Checklists feature from:

    http://www.Gtdagenda.com

    It will create a series of checkboxes for each day, and you check them off one by one.
    And it’s available on the mobile phone too, so you can access them wherever you are.

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