6 Day Olympic Weightlifting Program

Author: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience)

Olympic weightlifting, an intricate blend of power, technique, and determination, requires dedicated training.

For those eager to dive deep into this discipline or refine their edge, a meticulous six-day regimen can be a good plan for comprehensive competition preparation.

Make sure to provide 10-15 min warmup before and cool down and stretching after each session.

How to read Olympic weightlifting training plan load?

In Olympic weightlifting and strength training there is a standard form of writing planned load. Coach give a prescribtion that athletes need to do on the each training in specific way.Let`s talke a look on certain example:Back Squat

50% of max Back Squat, 1 set / 4 reps,
65% 3 sets / 4 reps,
75% 1 set / 4 reps

It means that in this specific exercise – Back Squat, athlete will do for1 set for 4 reps on 50%, 3 sets for 4 reps on 65%, 1 set for 4 reps on 75%,% – counts from actual 1 RM, means that if your current 1 RM 100 kg (220 lbs), athlete work 1 set for 4 reps on 50% – 50 kg (110 lbs), 3 sets for 4 reps on 65% – 65 kg (143 lbs), 1 set for 4 reps on 75% – 75 kg (165 lbs)

Day 1

Specific Warm-up (2 rounds)
Good Morning 8 reps
Box Jump 6 reps
PVC Muscle Snatch + OHS – 6+6 reps

Power SNATCH + Snatch BALANCE
50% 2/3+2; 60% 2/2+2; 70% 3/2+1

Snatch High PULL
60% 2/4; 70% 3/3

Back SQUAT50% 3/3; 60% 1/3; 70% 2/3; 75% 2/2

Oleksiy Torokhtiy performing detailed deadlift phases lockout in a gym setting.

Day 2

Specific Warm-up (2 rounds)
Hyperextension 10 reps
Gakk Squat 15 reps
PVC HIP Clean BALANCE 6 reps

CLEAN from blocks + Front SQUAT
50% 2/3+2; 60% 2/3+2; 70% 3/2+2

CLEAN Pull from blocks
70% 2/3; 80% 2/3; 90% 2/2

Military PRESS with Rubber Bands
3 sets / 5 reps

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Day 3

Specific Warm-up (2 rounds)
Reverse Hyperextension 10 reps
PVC Snatch Balance 6 reps
PVC Snatch onto the plates 6 reps

SNATCH + Hang SNATCH above knee
50% 2/1+3; 60% 1/1+); 70% 2/1+1; 75% 2/1+1

Snatch Hang PULL above knee
60% 1/3; 70% 2/3; 80%

Front SQUAT
50% 2/3; 60% 1/3; 70% 2/3; 80% 1/2; 90% 2/2

Depth Jump
3 sets / 5 reps

Man performing a deadlift with weights in a gym setting

Day 4

Specific Warm-up (2 rounds)
Good Morning 8 reps
PVC Elbows Rotation 8 reps
PVC Muscle Clean + Sots Press 6+6 reps

Power CLEAN
50% 2/3; 60% 2/2; 70% 3/2;

Front SQUAT + JERK
50% 2/2+3; 60% 1/1+3; 70% 2/1+2; 75-80% 2/1+2

Back SQUAT with pause
50% 2/3; 60% 1/3; 70% 3/2

Day 5

Specific Warm-up (2 rounds)
Reverse Hyperextension 10 reps
Gakk Squat 15 reps
PVC HIP Snatch BALANCE from the toes 6 reps

Hip SNATCH + Overhead SQUAT
up to 40% 10/3+2

Barbell Squat JUMP
15-20 kg 5 sets /5 reps

Day 6

Active Recovery & Mobility

Light Cardio (20 min)
Maintaining an elevated heart rate but allowing muscles to recover.

Stretching & Flexibility (20 min)
Focusing on muscle groups heavily worked during the week.

Training in gym jerk from Oleksiy Torokhtiy

Streamlined Recommendations for Steady Progression

Progressive Overload: Increase loads by 2-2% either weekly or bi-weekly, ensuring consistent yet manageable growth.

Deload Weeks: Every 4-6 weeks, reduce weights by 40-50% for recovery and muscle adaptation.

Volume-Intensity Trade-off: When raising intensity, slightly reduce volume, and vice versa.

Self-assessment: Periodically film and review your lifts to refine technique and form.

Technique Variations: Introduce lifts like pause squats or hang snatches after mastering basics to challenge and progress further.

Rotate Accessory Work: Change accessory exercises every 4-6 weeks to target diverse muscles and avoid plateaus.

Active Recovery: Incorporate sessions focusing on mobility and light activity, aiding in muscle recovery.

Listen & Adapt: Pay heed to your body’s signals and adjust when needed.

Prioritize safety and technique above all, ensuring long-term success and reduced injury risks.

Conclusion

This six-day Olympic weightlifting template сan offer profound growth in strength, form, and technique. For more details, check this weightlifting program, designed to improve your power & speed in the snatch and clean. Keep in mind, commitment, correct progression, and rest are as vital as the workouts themselves.

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

All products we select are primarily approved and tested by the Olympic Weightlifting Champion Oleksii Torokhtiy. Under his guidance, we provide honest and reasonable assessments of the products we review by checking their characteristics, packaging, design, comfort and durability features, and general product rating. We select products from only high-quality and trusted sports brands, thus vouching for their quality.

The product testing process is described in more detail here

Author: Oleksiy Torokhtiy

Olympic Weightlifting Champion, PhD in Sport Science

Experience: 21 years

Best Results: Snatch – 200 kg, C&J – 240 kg

Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.

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