Best Olympic Weightlifting Training For Beginners

Yes, the Olympics games may already be over but you’ll still have a few years time to build your base up for the next one. Who knows? You may be the next undiscovered national hero in the rugged world of Olympic weightlifting.

Jokes aside, Olympic weightlifting training is a tried and true method of building up a solid foundation in the gym. It allows you to work on many problem points that many beginners face such as the appropriate body mechanics of a lift and general lifting forms and techniques. That being said, jumping straight into the maws of Olympic weightlifting training may not be for everyone, especially if you’re a relative newbie in the gym. In the best case, you may not see any lasting results from your training. And in the worst case, you could bear the brunt of injury from improper technique and form.

In this article, we’ll share with you some of the best Olympic weightlifting training for beginners so that, you know, you may feel like an Olympian in the gym.

Example of An Olympic Weight Training Program

As beginners, coming up with your own training template is likely a skill that you’ll only be able to learn down the line. As such, the easiest way to get started is to look for a pre-existing program to follow. These sample programs are important as they focus on mostly the more important training outcomes such as proper technique, progression, and intensity.

Your weekly progression will follow by increasing intensities by a minimal amount (say, 2-3%) each week and would typically run for a 4-week cycle. At the end of each cycle, you may then take a step back to reassess your condition and move on from there.

Note: This particular program is geared towards entry-level lifters who have SOME basic understanding of body mechanics and movement.

Day 1

  • Squat Jumps 3×8
  • Block Power Snatch 5×3
  • BTN Snatch Push Press 3×5
  • Squats 3×5
  • Strict Pull Ups 4×8
  • Seated Overhead Press 4×8

Day 2

  • Box Jump 3×8
  • Muscle Clean 5×3
  • Power Jerk 3×5
  • Block Snatch Pull 3×5
  • Belt Squat 3×12
  • Single-Leg Romanian Deadlift 3×12

Day 3

  • Split Squat Jumps 3×5/leg (10 total)
  • Snatch High Pull + Muscle Snatch + Overhead Squat 5×2+2+1
  • Drop Snatch 3×5
  • Front Squat 3×5
  • Single-Arm Dumbbell Row 4×8
  • Dips/Push Ups 4×8

Day 4

  • Box Jump 3×8
  • Block Power Clean 5×3
  • Push Press 3×5
  • Clean Deadlift 3×5
  • Walking Lunge 3×20 steps
  • Waiters Carry 3×20 steps

30 Alternative Olympic Weightlifting Exercises For Beginners

If one or more of the exercises above aren’t to your liking, you may look through the list below and pick one to replace it. Just make sure to pick an exercise that more or less targets the same spots for the exercise you are replacing. For instance, swapping out squats for different leg work.

  • Snatch
  • Clean & Jerk
  • Clean
  • Jerk Off Rack
  • Hang Snatch (off the floor, below the knee, or above the knee)
  • Hang Clean (off the floor, below the knee, or above the knee)
  • Power Snatch
  • Power Clean
  • Power Jerk (Snatch and Clean grip, in front of and back of the neck)
  • Snatch Pull (or Extension)
  • Clean Pull (or Extension)
  • Back Squat
  • Front Squat
  • Romanian Deadlift
  • Snatch Deadlift
  • Clean Deadlift
  • Overhead Squat
  • Good Morning
  • Presses (Jerk and Snatch Grips, in front of and back of the neck)
  • Push Press (Jerk and Snatch Grips, in front of and back of the neck)
  • Bench Press
  • Seated Press
  • Squat Snatch Press
  • Jerk Balance
  • Jerk Recovery
  • Jerk Lockout
  • Jerk Support
  • Abdominal Work
  • Hyperextensions
  • Pull-ups

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