The Olympic Lifting Template is designed for individuals who meet the following criteria:
- Have significant previous experience (>6-9 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running the Strength I or General Strength and Conditioning template prior to the Olympic Lifting Template.
- Trainees who want to improve their Olympic Weightlifting performance. This is a dedicated strength program and should be viewed as a specialist’s template. Conversely, The Titan Template includes elements of Olympic lifting, strength training, gymnastics, conditioning, and calisthenics if that’s more your speed.
- Individuals who have access to Olympic Weightlifting equipment or the majority of the equipment in a weightlifting gym. Ideally, you’ll have access to things like barbells, bumper plates, chalk, jerk blocks, squat stands, etc. Not all of this equipment if strictly necessary, but without the majority of this stuff it will be very difficult to perform the prescribed exercises and workouts.
This is a 12-week strength program that includes 6 workouts per week:
- 4 full-body, strength-focused workouts.
- 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).
The workout days aren’t set in stone, but we recommend the following training week:
- Monday – Day 1 lifting
- Tuesday – Day 2 lifting
- Wednesday- GPP Day 1
- Thursday – Day 3 lifting
- Friday – Day 4 lifting
- Saturday- GPP Day 2
- Sunday – Off
It is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
Equipment-wise, we recommend that folks have a pair of Olympic lifting shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
With respect to strength training, The Olympic Lifting Template programs the variants of the clean, snatch, squat, deadlift, press, and bench press in order to improve the lifter’s proficiency in these elements through repeated exposure and progressive overload with a specialization in improving performance in the competition lifts, e.g. the clean and jerk and the snatch. .
After the Olympic Lifting Template you can pick a number of different paths. One option is to run it again if you saw good progress the first time. Alternatively, you could move to one of our other templates for a sort of “off-season”. In that case, we recommend selecting the Powerlifting II, Strengthlifting II, Titan, Endurance, Powerbuilding I, or Hypertrophy I templates depending on your goals.