Train like an Olympian with Our Six-Week Weightlifting Plan
In Olympic weightlifting, the margin for error is miniscule. That’s part of what makes the sport so compelling – and why it’s been contested at every summer Olympics since 1920.
If you’re unfamiliar with the sport, this is how it works. At the Games, athletes are split into weight classes and they get three attempts at each of the two moves: the snatch (driving the barbell from the ground to overhead in one fluid motion) and the clean and jerk (moving the bar from the ground to a racked position before explosively pushing it overhead).
Your score is your combined total weight. Miss all three attempts and you’re out. It’s high-stakes lifting at its best, demanding flawless technique, mobility and range of motion.
But even if you don’t have ambitions to compete on the main stage, there are benefits to getting better at these big lifts: moving a heavy barbell from the ground to overhead will stress-test the limits of your athletic potential.
To help you up your own game, MH consulted four-time British weightlifting champion Chris Murray along with Stu Martin, head of performance at British Weight Lifting, to provide you with this six-week training programme.
‘Just remember,’ says Murray, ‘don’t get too hung up on the numbers. Consistency over perfection will help you lift bigger in the long run.’
How It Works
Each of these three sessions starts with two explosive lifts, designed to build confidence and drill technique. These are followed by a heavy strength exercise, then a superset to develop anti-rotational core stability. Aim to follow the plan for six weeks. ‘Any longer and it gets boring, any shorter and there’s no time to progress,’ says Martin.
Here’s how to read the exercise instructions below:
Example: 4 x 2 @ 80%
This means you perform 4 sets of 2 reps of the exercise using a weight that’s 80% of your 1-rep max. Rest for around 2-3 minutes between sets, as needed, with longer rest periods for those heavier, more demanding lifts.
Workout #1 Mondays: Work Your Jerk
01 Split Jerk
Week 1 – 4 x 2 @ 80%
Week 2 – 5 x 2 @ 80%
Week 3 – 6 x 2 @ 80%
Week 4 – 2 x 2 @ 80%
Week 5 – 2-3 x 1 @ 85-90%
Week 6 – Build to a max double or single
Clean a barbell into the front rack position or take it from a rack. From this position, dip at the knees and explosively extend your legs, using the momentum to help you press the barbell upwards. Quickly split your legs, dropping below the bar, locking out your arms and catching it overhead before standing up. Lower under control.
02 Hang Power Snatch
Week 1 – 4 x 3 @ 70%
Week 2 – 4 x 3 @ 70%
Week 3 – 4 x 3 @ 70%
Week 4 – 3 x 3 @ 75%
Week 5 – 3 x 2 @ 80%
Week 6 – 2 x 2 @ 85%
Hold the barbell with a wide overhand grip at thigh level, feet shoulder-width apart. Hinge forwards slightly then explosively stand upright using the momentum to pull the barbell overhead, while simultaneously dipping at the knees slightly to drop below the bar. Catch the barbell overhead and stand tall. Return the barbell to your hips and repeat.
03 Back Squat
Week 1 – 3 x 4-5 @ 75%
Week 2 – 4 x 4-5 @ 75%
Week 3 – 5 x 4-5 @ 75%
Week 4 – 2 x 4-5 @ 80%
Week 5 – Work up to a 5RM
Week 6 – 2-3 x 2-3 @ last week’s 5RM
Secure a barbell on your back, across the top of your shoulders, gripping it hard. Maintain an upright torso and push your hips back, bending your knees until the crease of your hips drops below your knees. Stand back up explosively, take a breath and repeat.
04A Single Arm Dumbbell Press
Week 1 – Work up to 8-10-rep max each side
Week 2 – 2 x 6-8 each side @ 8-10RM
Week 3 – 3 x 6-8 each side @ 8-10RM
Week 4 – Work up to 6-8RM each side
Week 5 – 2 x 4-6 each side @ 6-8RM
Week 6 – 3 x 4-6 each side @ 6-8RM
Stand with feet shoulder-width apart, holding a dumbbell on your shoulder. Take a deep breath, create tension throughout your entire body and push the weight above your head. Slowly lower it back to your shoulders. Do your reps on one side, then switch sides.
04B Loaded Plank
Week 1 – 3 x 20 secs
Week 2 – 3 x 25 secs
Week 3 – 3 x 30 secs
Week 4 – 3 x 35 secs
Week 5 – 3 x 40 secs
Week 6 – 2 x 30 secs
Assume a strong plank position with your arms bent, forearms and toes supporting your weight. Have a partner place weight plates on your back. Squeeze your fists and focus on tucking in your pelvis and squeezing your core, hard. Create a rigid structure from your ankles to your shoulders and hold it.
Workout #2 Wednesdays: Boost Your Snatch
01 Snatch
Week 1 – 4 x 2 @ 80%
Week 2 – 4-5 x 2 @ 80%
Week 3 – 5-6 x 2 @ 80%
Week 4 – 3 x 2 @ 80%
Week 5 – 2-3 x 1 @ 85-90%
Week 6 – Work up to a max double or single
Grip the barbell with a wide overhand grip. Pull yourself down into a squat position with low hips and an upright torso. Explosively stand upright using the momentum to pull the barbell overhead while simultaneously dropping back into a squat in one fluid motion. Catch the barbell in an overhead squat position, get your balance then stand up.
02 Power Clean
Week 1 – 4 x 3 @ 70%
Week 2 – 4 x 3 @ 70%
Week 3 – 4 x 3 @ 70%
Week 4 – 3 x 3 @ 75%
Week 5 – 3 x 2 @ 80%
Week 6 – 2 x 2 @ 85%
Hinge down and grip your barbell with a flat back, torso upright. Explosively stand upwards, shrug your shoulders and use the momentum to pull the barbell upwards while quickly dropping beneath the bar. Catch the barbell on your shoulders with a slight bend in the knees. Explosively stand upright.
03 Front Squat
Week 1 – 4 x 3 @ 75%
Week 2 – 4 x 3 @ 75%
Week 3 – 4 x 3 @ 75%
Week 4 – 3 x 3 @ 75%
Week 5 – 3 x 2 @ 80%
Week 6 – 2 x 2 @ 85%
Hold a barbell across your chest, lifting your elbows high to secure the bar on your shoulders. Maintain an upright torso and push your hips back, bending your knees until the crease of your hips drops below your knees. Stand back up explosively, take a breath and repeat.
04A Single-Arm Row
Week 1 – Work up to 8-10-rep max each side
Week 2 – 2 x 6-8 each side @ 8-10RM
Week 3 – 3 x 6-8 each side @ 8-10RM
Week 4 – Work up to 6-8RM
Week 5 – 2 x 4-6 each side @ 6-8RM
Week 6 – 3 x 4-6 each side @ 6-8RM
Hold a dumbbell in one arm and hinge at the hips, letting the dumbbell hang. Put your other hand on a wall, box or bench for support if you need to. With a flat back and rigid core, row the right dumbbell up into your hip. Pause briefly, then lower the weight under control. Repeat.
04B Back Extension Hold
Week 1 – 3 x 20 secs
Week 2 – 3 x 25 secs
Week 3 – 3 x 30 secs
Week 4 – 3 x 35 secs
Week 5 – 3 x 40 secs
Week 6 – 2 x 30 secs
Lie flat on the floor, face down. Anchor your feet with a weight or use a back extension bench if possible. Stretch your arms out in front of you, then extend through your spine, lifting your chest from the ground as far as possible. Hold this position for 20 secs, actively flexing your back throughout.
Workout #3 Fridays or Saturdays: Build Your Clean & Jerk
01 Clean & Jerk
Week 1 – 3-4 x 2 @ 80%
Week 2 – 4-5 x 2 @ 80%
Week 3 – 5-6 x 2 @ 80%
Week 4 – 3 x 2 @ 80%
Week 5 – 2-3 x 1 @ 85-90%
Week 6 – Work up to a max double or single
Hinge at the hips to grip your bar with a flat back. Explosively stand up, shrug your shoulders and use the momentum to pull the bar up while dropping beneath it. Catch it on your shoulders and stand upright. Dip at the knees and extend your legs as you press the bar up; split your legs, dropping below the bar. Lock out your arms as you catch it overhead before standing. Lower under control.
02 Snatch Pull
Week 1 – 3-4 x 3 @ 90% of your snatch 1RM
Week 2 – 3-4 x 3 @ 95%
Week 3 – 3-4 x 3 @ 100%
Week 4 – 2 x 3 @ 105%
Week 5 – Work up to a snatch pull 3RM
Week 6 – 2 x 3 @ 90%
Grip the barbell with a wide overhand grip. Pull yourself down into a squat position with low hips and an upright torso. Explosively stand upright, extending at the hips and coming right on to your toes and using the momentum to shrug the barbell up. Lower under control to the ground and repeat.
03 Push Press
Week 1 – 4 x 3 @ 70%
Week 2 – 4 x 3 @ 70%
Week 3 – 4 x 3 @ 70%
Week 4 – 3 x 3 @ 75%
Week 5 – 3 x 2 @ 80%
Week 6 – 2 x 2 @ 85%
Stand with your feet shoulder-width apart, gripping a barbell across the top of your shoulders. From this position, dip at the knees and explosively extend your legs, using the momentum to help you press the barbell overhead. Lower under control to your shoulders and repeat.
04A Bulgarian Split Squat
Week 1 – Work up to 8-10-rep max
Week 2 – 2 x 6-8 each side @ 8-10RM
Week 3 – 3 x 6-8 each side @ 8-10RM
Week 4 – Work up to 6-8RM each side
Week 5 – 2 x 4-6 each side @ 6-8RM
Week 6 – 3 x 4-6 each side @ 6-8RM
Hold a heavy dumbbell in each hand, your back foot resting on a bench or box, your front foot around 1m out in front of you. Keeping your torso upright, bend your front knee, slowly lowering yourself towards the ground. When your back knee almost touches the floor, explosively stand back up and repeat.
04B Alekna
Week 1 – 3 x 8-10 reps
Week 2 – 3 x 10
Week 3 – 3 x 10-12
Week 4 – 3 x 12
Week 5 – 3 x 12-15
Week 6 – 2 x 12
Lie flat on your back, with your feet off the ground, legs bent at 90 degrees and arms stretched out in front. Slowly extend your legs to full stretch. At the same time, extend your arms out beyond your head. Pause in this position and then reverse. Place a weight plate across your shins to progress the movement.
You Might Also Like
