4 Day Olympic Weightlifting Program

Olympic weightlifting is a combination of speed, power, and coordination. If you’re an enthusiast aiming to level up your strength or a Master weightlifter, a comprehensive weightlifting routine can be your game-changer. Dive into this tailored four-day Olympic weightlifting routine for experienced lifters and understand the strategies for consistent growth.

Day 1:

• General warm-up (up to 7-12 min)
• Perform dynamic mobility drills for shoulders, hips and ankles.
• Specific warm-up (2 rounds)
• Reverse HYPEREXTENSION (12 reps)
• ABS (15 reps)
• Gakk SQUAT (6 reps)
• Muscle Squat SNATCH + Overhead SQUAT (3 sets / 6+6 eps)
• SNATCH from Blocks (50% 2/3; 60% 3/3; 70% 2/2; 75% 2/2; 80% 2-3/1)
• Back SQUAT (50% 1/4; 65% 3/4 ; 75% 1/4)
• Snatch Sots PRESS  (3 sets / 6 reps)
• Supplemental Exercises (10 min)
• Core strengthening and flexibility drills.

Day 2:

• General warm-up (up to 7-12 min)
• Perform dynamic stretches and mobility drills for your wrists, shoulders and hips.
• Specific warm-up (2 rounds)
• SUPERMAN Row (15 reps)
• Squat jumps (5 reps)
• Wall SQUAT (6 reps)
• Pause JERK + JERK (50% 2/2+1; 60% 2/2+1; 65% 3/1+1; 70% 2/1+1)
• Press in split position + OH split Squat (3 sets / 4+4+4+4 reps)
• Good Morning + SQUAT (3 sets / 5 reps)
• Supplementary Drills (10 min)
• Upper back exercises and core movements.

Day 3:

• General warm-up (up to 7-12 min)
• Full body activation techniques.
• Specific warm-up (2 rounds)
• Reverse HYPEREXTENSION (12 reps)
• ABS 15 (reps)
• Elbows stretching (6 reps)
• PVC HIP Clean BALANCE (2 sets / 5 (reps)
• Power CLEAN + Power CLEAN below knee (50% 2/1+2; 60% 1/1+2; 70% 3/1+1; 75% 1/1+1; 80% 1/1+1)
• CLEAN PULL (70% 1/4; 90% 3/4; 100% 2/4)
• Bench PRESS (4 sets / 6 reps)
• Reverse PLANK (3 sets / 45“)
• Auxiliary Drills (10 min)

Focus on grip strength and flexibility.

Day 4:

• General warm-up (up to 7-12 min)
• Emphasize areas you feel most tight or underworked
• Specific warm-up (2 rounds)
• SUPERMAN Row (15 reps)
• Rubber Band Shoulder drills (15 reps)
• CLEAN & Jerk – technical training (up to 40%  5/3+3)
• Mobility and Stretching (10 min)

Focus on areas strained during the week.

Some golden rules and advices:

1. Keep a detailed workout journal.
2. Schedule regular deload weeks for recovery.
3. Nutrition plays a pivotal role in performance and recovery.
4. Never skimp on rest and quality sleep.

Weeks 1-4:

Technique Mastery. Start light, focus on form.

Weeks 5-8:

Strength Build-Up. Incorporate more weight and introduce squats and pulls variations.

Weeks 9-12:

Power and Speed. Emphasize speed, even if it means reducing weight slightly.

Weeks 13-16:

Peak Performance. Taper volume, but up the intensity.

Conclusion

Dive into our “Master Diesel” training program to leverage your lifting journey.

As always, be consistent, stay patient, and prioritize form for best results.

Also Read:

1. 3 Day Olympic Weightlifting Program
2. 2 Day Olympic Weightlifting Program
3. 6 Day a Week Olympic Weightlifting Program
4. 4-Week Olympic Weightlifting Program
5. 10 Week Olympic Weightlifting Program
6. Weight Training Program for Women
7. Best Olympic Weightlifting Program
8. Best Beginner Olympic Weightlifting Program

References:

1. Dior N. Jnr Anderson “Capturing the holistic profile of high performance Olympic weightlifting development” Front Sports Act Living 2022 Sep 30