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.
The Olympic Lifting Template is designed for individuals who meet the following criteria:
This is a 12-week strength program that includes 6 workouts per week:
The workout days aren’t set in stone, but we recommend the following training week:
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.
No refunds on downloadable templates at this time.
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