Beginner Weightlifting Program: By Coach and Director of Operations Chris Provost
Everyone wants to, and has to start somewhere. Unfortunately there is an overwhelming amount of information and programs out there to choose from. A lot of them cost money and those who are new or looking to try something new don’t always feel comfortable shelling out money right away. Well I’m here to help!
This is a great 4 week cycle that is all based off feel, NOT percentages. An ideal program for those who are looking to add more Olympic Weightlifting into their training routine. Feel free to add in some light conditioning to end your training session.
WEIGHT
Choose weights that will allow little to no misses, use the same weight for all of the prescribed sets. Each day should take you 45-60 minutes with warmup. Do not jump right into your weight for each set. Listed are your working sets, give yourself a few warmup sets!
CYCLE NOTES:
– Movement – Rep x Sets
– 2×4 – Means you complete 2 reps for a total of 4 sets at one weight.
– Clean & Jerk – 2+1×4 – You will complete 2 Cleans + 1 Jerk for a total of 4 sets at one weight.
– Heavy Single – you will work up to a heavy single for THAT day. Allow 15-20 minutes for one lift and give yourself rest before moving onto the next.
– Aim to increase your 5×5 Back Squat as well as your Pull & Deadlift weight weekly.
Week 1
Keep your heavy singles to a maximum of 3 misses. This is week 1, hit heavy lifts on Saturday but not to maximum effort.
Day 1
Snatch – 2×4
Snatch Pull – 2×3
Back Squat – 5×5
Day 2
Clean & Jerk – 2+1×4
Clean Deadlift – 3×3
Front Squat – 3×3
Day 3
Snatch – Heavy Single
Clean & Jerk – Heavy Single
Back Squat – 3×5
Week 2
Day 1
Power Snatch + OHS – 2+1×5
Snatch Deadlift- 3×3
Back Squat – 5×5
Day 2
Power Clean + FS + Jerk – 1×5
Clean Pull – 2×3
Front Squat – 4×3
Day 3
Snatch – Heavy Single
Clean & Jerk – Heavy Single
Back Squat – 2×5
Week 3
Refer back to week 1 weights, use the same weight for increased volume. If the weight feels light increase, but remember to not achieve maximum effort on load.
Day 1
Snatch – 2×6
Snatch Pull – 2×3
Back Squat – 5×5
Day 2
Clean & Jerk – 2+1×6
Clean Deadlift – 3×3
Front Squat – Heavy Single
Day 3
Snatch – Heavy Single
Clean & Jerk – Heavy Single
Back Squat – 1×5
Week 4
Maximum effort on Saturday, keep your heavy singles to a maximum of 3 misses. Your 5 singles on day 1 and day 2 should be heavy but technically sound.
Day 1
Snatch – 1×5
Snatch Deadlift- 3×3
Back Squat – 5×5
Day 2
Clean & Jerk – 1×5
Clean Pull – 2×3
Front Squat – 3×3
Day 3
Snatch – Heavy Single
Clean & Jerk – Heavy Single
Back Squat – Heavy Single
This can be repeated, take a light week or a rest week between. Repeating Week 1 is a great way to ease into the next cycle.
Enjoy 🙂