Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

308 athletes joined

If you have experience in general weight training, and want to switch to Olympic Weightlifting

4.38

(12 ratings)

PROGRAM DESCRIPTION

Transition to Olympic Lifting with our new program, created by Torokhtiy in partnership with Boostcamp App. If you're experienced in weight training or bodybuilding and want to learn Olympic lifts, this is for you.

Over 6 weeks, training 3 days a week, you'll be introduced to the core movements and techniques of the clean and jerk and snatch. With added accessory exercises, you'll build technique, strength, and power.

For more training programs, visit torokhtiy.com to learn more. You'll find many programs from beginners to advanced to help you master the art of Olympic Weightlifting.

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Olympic Weightlifting, Athletics
Equipment
Full Gym
Program Length
6 weeks
Days Per Week
3 days
Time Per Workout
60 minutes

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Hyperextension

15 reps

Tall Muscle Snatch + Overhead Squat

4 reps

Hip Power Snatch + Snatch Balance

3 reps

Snatch Pull

5 reps

Back Squat

6 reps

Day 1

Superman

15 reps

Muscle Snatch

6 reps

Power Snatch + Overhead Squat

3 reps

Snatch Pull Till Power Position

5 reps

Back Squat

6 reps

Day 1

Hyperextension

15 reps

Tall Muscle Snatch + Overhead Squat

6 reps

Hang Power Snatch From Knee Level

4 reps

Snatch Push Press + Snatch Balance

3 reps

Back Squat

4 reps

Day 1

Superman

20 reps

Hip Snatch Balance + Snatch Sots Press

5 reps

Snatch + Overhead Squat

3 reps

Snatch Pull

4 reps

Box Jump

8 reps

Reverse Plank

30 secs

Day 1

Hyperextension

15 reps

Muscle Snatch + Overhead Squat

6 reps

Hip Power Snatch + Snatch Balance

3 reps

Back Squat

5 reps

Squat Jump

8 reps

Wrist Flexion

20 reps

Day 1

Superman

20 reps

Hip Snatch Balance + Snatch Sots Press

6 reps

Snatch + Overhead Squat

2 reps

Snatch Pull Till Power Position

5 reps

Back Squat

4 reps

Abs

20 reps

Day 2

Superman

15 reps

Thruster

6 reps

Good Morning

6 reps

Korean Jump

12 reps

Iron Butterfly

15 reps

Day 2

Hyperextension

15 reps

Snatch Thruster

6 reps

Split Squat

8 reps

Squat Jump

8 reps

T-Plank

20 reps

Day 2

Superman

20 reps

Power Clean

3 reps

Deficit Deadlift + Shrugs

4 reps

Wrist Flexion

15 reps

Korean Jump

20 reps

Abs

20 reps

Day 2

Hyperextension

20 reps

Thruster

8 reps

Good Morning

8 reps

Split Squat

8 reps

Incline Bench Press (Wide Grip)

12 reps

Iron Butterfly

20 reps

Day 2

Superman

20 reps

Snatch Thruster

6 reps

Deficit Deadlift + Shrugs

6 reps

Incline Bench Press (Narrow Grip)

8 reps

Korean Jump

20 reps

T-Plank

30 reps

Day 2

Hyperextension

20 reps

Snatch Push Press + Snatch Balance

4 reps

Good Morning

6 reps

Split Squat

6 reps

Reverse Plank

40 secs

Day 3

Hyperextension

15 reps

Clean Warmup

5 reps

Power Clean + Push Press

3 reps

Deficit Deadlift + Shrugs

6 reps

Front Squat

5 reps

Day 3

Superman

15 reps

Front Squat (with Straps)

8 reps

Power Clean + Power Jerk

3 reps

Clean Pull

5 reps

Incline Bench Press (Narrow Grip)

12 reps

Day 3

Hyperextension

15 reps

Split Walk

16 reps

Front Squat + Jerk

3 reps

Front Squat

4 reps

Military Press

8 reps

Day 3

Superman

20 reps

Front Squat (with Straps)

8 reps

Clean & Jerk

2 reps

Clean Pull

4 reps

Front Squat

4 reps

Sitting Press

10 reps

Day 3

Hyperextension

15 reps

Clean Warmup

5 reps

Clean & Front Squat

3 reps

Clean Pull

3 reps

Front Squat

3 reps

Box Jump

8 reps

Day 3

Superman

20 reps

Split Walk

16 reps

Clean & Jerk

1 reps

Clean Pull

4 reps

Military Press

8 reps

Wrist Flexion

20 reps

WHAT PEOPLE ARE SAYING(12 ratings)

Only ratings with written feedback are displayed here.

4.38 / 5

Paulo L.Age 45, Man

a month ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

No modifications

Very good program

Boostcamp UserMan

6 months ago

3 weeks complete

3 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

The only thing I did different was my stretches, I started this program with a 180 snatch and now I have a 205 snatch and I didn’t have max intensity throughout most of the program

Show All Reviews

Notes from Torokhtiy Coaching Team:

This program is designed for those already with 6+ months of general weight training experience
No matter the prescribed load, form is always priority at this stage of training
Athletes must be sure, that it is even better to decrease working weight in upcoming sets if they felt that previous one was with comprising quality

Weight selection:

LIGHT

This weight won't strain your muscles significantly. You can focus on perfecting your technique. After finishing all reps, you should feel capable of doing 4-5 more, with slight muscle fatigue, slightly faster breathing, and a slightly elevated pulse.

MEDIUM

This is a moderate working weight. You need both physical and mental concentration. After completing a set, you should have about 2-3 reps left in the tank, significant muscle fatigue, and quicker breathing.

CHALLENGING

This is a heavy working weight, requiring intense physical and mental focus. After a set, you should have only 1-2 reps left in the tank, significant muscle fatigue, and rapid breathing.