3 Week 'No Nonsense'
Olympic Weightlifting
Programme
As a weightlifter, and as a coach, one of the biggest things I obsess over is my (and my
lifters) training programmes, I want to make sure we're getting to our goals as quickly,
and efficiently, as possible. Call me impatient, but I don't want to follow a 16-week long
weightlifting programme just to see if my snatch or clean and jerk has increased. That
might make sense for an advanced lifter, but for almost everyone else it's just a massive
waste of time. Enter, the 3-Week 'No-Nonsense' Olympic Weightlifting Programme.
Who's it For?
I designed this programme to work for the VAST MAJORITY of lifters. It's NOT for
people who are complete novices (less than 8 weeks experience) who are still learning
the absolute basics of the lifts. Nor is it for beginners who are still progressing every
session. And it's NOT for people slamming double bodyweight clean and jerks and
pushing for a spot at the world championships. It's for those people in between, the
pesky intermediates. Not new enough to be hitting PR's every session, but not advanced
enough to benefit from super-long, overly complex programmes.
Defining Classes and Ability Level
Just as a quick side-note, I'm often asked 'how do I know if I'm a beginner, intermediate
or advanced lifter?' Historically, soviet ranking systems were based on your competitive
total (the same as you might have seen in Bob Takano's books) Personally, though, I
tend to fall more into the Glenn Pendlay way of thinking. Your ability level is determined
by your ability to recover and PROGRESS, rather than on the weights you lift. So if you
can recover and progress every single session, you're a beginner. If you can progress
every week or fortnight, you're an intermediate, and if it takes you multiple months to
progress, you're an advanced lifter. Simple.
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The Goals of the Programme
I find it hilarious when the programmes I see online claim to be pursuing 6, 7 or 8 goals
at the same time. Like, good luck with that. With the 3 week 'no-nonsense' weightlifting
programme, everything is laser-focused
Goal 1: Increase Your Maximal Snatch and Clean & Jerk (Classic Lifts)
Fundamentally, weightlifting is a simple sport, you perform two lifts for maximal
weight, and so the goals of any programme should reflect that. This programme's
number one goal is to make you better at lifting heavy weights in the snatch, clean and
jerk.
Goal 2: Increase Maximal Strength
More specifically, increase maximal leg strength, pulling strength, and overhead support
strength. Weightlifting is very much a strength sport, and as an intermediate level lifter,
you've still got plenty of strength development to be had.
About the 3-Week 'No Nonsense' Weightlifting
Programme (Frequency)
The programme is based on a 4 day per week training plan. (Ideally with workouts on
Mon-Wed-Fri-Sat) Snatch, Clean and Jerk movements are performed three times per
week, leg and pulling strength movements are performed twice, and overhead strength
movements are performed once.
About the 3-Week 'No Nonsense' Weightlifting
Programme (Exercise Selection)
Whilst the Chinese weightlifting team might have a list of 344 exercises to choose from,
chances are you're not lifting like Shi Zhiyong or Lu Xiaojun. For us intermediates, you
want as little variation as possible, literally just enough to address technical issues and
provide a stimulus for progress. The programme is written with this in mind. In short,
there's no 'fluff.'
About the 3-Week 'No Nonsense' Weightlifting
Programme (Volume and Intensity)
At it's core, the programme is a condensed linear training block. It starts with more
volume and less intensity, and ends with less volume and more intensity. The main
difference is that the degree to which these vary across the 3 weeks is far smaller than
you would see in longer, more complex programmes. It varies just enough to get you
progressing.
About the 3-Week 'No Nonsense' Weightlifting
Programme (Strength Lifts)
The programme includes back squats, front squats, clean pulls, snatch pulls, push
presses and pull-ups. Everything an intermediate needs to increase their maximal
strength.
I Present...
The 3 Week 'No Nonsense' Olympic Weightlifting
Programme
Week 1:
Day 1
Snatch 3x3 @ 70%
2 Hang Clean + 1 Jerk. 4 Sets at 75%
Clean Pulls 4x3 @ 100% of Clean
Back Squats 4x5 @ RPE 8
Day 2
Hang Snatch 4x2 @ 75%
Clean & Jerk. 3x2 @ 70%
Snatch Pulls 4x3 @ 100% of Snatch
Day 3
Snatch. 3x2 @ 80% +
Clean & Jerk 3x2 @ 80% +
Front Squats 4x3 @ RPE 8
Day 4
Push Press 5x5 @ RPE 8
Pull-Ups 4 x Max Reps Core & Stretch
Week 2:
Day 1
Snatch 3x2 @ 75-80%
2 Hang Clean + 1 Jerk. 3 Sets @ 80-85%
Clean Pulls 3x3 @ 105% of Clean
Back Squats 3x5 @ RPE 9
Day 2
Hang Snatch 3x2 @ 80-85%
Clean & Jerk. 3x2 @ 75-80%
Snatch Pulls 3x3 @ 105% of Snatch
Day 3
Snatch. 3x1 @ 90% +
Clean & Jerk 3x1 @ 90% +
Front Squats 3x3 @ RPE 9
Day 4
Push Press 4x5 @ RPE 8-9
Pull-Ups 4 x Max Reps Core & Stretch
Week 3:
Day 1
Snatch 3x1 @ 85-90%
Clean & Jerk. 3x1 @ 85-90%
Clean Pulls 2x2 @ 110% of Clean
Back Squats 2x5 @ RPE 7 (Move With Good Speed)
Day 2
Snatch 3x1 @ 80%
Clean & Jerk. 3x1 @ 80%
Day 3
Snatch Max
Clean & Jerk Max
Front Squats Heavy Set of 3 @ RPE 9.5 to 10
Day 4
Push Press 3x5 @ RPE 9
Pull-Ups 4 x Max Reps Core & Stretch
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Is it Okay to Change Volume and/or Intensity?
Yes and No. I would say aim to run the programme as written at least once before
changing anything. If, after that, you feel like you need to make slight adjustments for
you (for example, adding a couple of extra sets if you're a lighter, female lifter with good
work capacity) then go for it.
What Do I Do After This Programme?
The simplest answer is to repeat it, using percentages based on your new maxes.
Remember, you'll essentially be able to run this programme 4 or 5 times in the time it
would've taken you to to run one of those 16-week programmes. If you're feeling fresh,
you can jump straight into the programme again, or, if you're feeling a little beaten up,
you can take a back-off/deload week. This would look like week 1, but with half the
number of sets and 10-20% reductions in weights used.
Can I Ask You Questions About the Programme?
Sure thing, if you're unsure about anything just drop me a message,
alex@characterstrength.co.uk
.
That's it for today, give the programme a try and I think you'll be pleasantly surprised at
how your classic lifts and strength improve.
Or, if you're looking for something more personalised, you can look at coaching options
here.
'Til Next Time
Alex
MSc Strength & Conditioning, BWL Lv2.
Alex's experience includes 7+ years within strength &
conditioning, including supporting 2 major universities, 2
national talent pathways and a selection of international
level athletes.
He is also a tutor and educator for British Weightlifting