Olympic lifts workout

Posted by: Sean

It was unfortunate a few years ago when O lifts or the classic well-known Olympic lifts seemed to lose favor amongst weight trainers across the world. But things have changed as there seems to be a re-awakening of the classic O lifts and what they can do for any athlete.

Most of the hardcore athletes have never stopped training the snatch or the clean and jerk on a regular basis because they are able to monitor their improvement. The only requirement when doing O lifts is to make sure your technique is correct as the true art is the development of correct technique.

Form is everything when it comes to training with Olympic lifts. Movements like the Snatch Pull or an Overhead Squat need some guidance from an expert so that you can know exactly how to perform these movements correctly. If you are unable to find anyone at your gym who can help you will easily find a video online demonstrating correct form when doing these movements.

There are many ways that training with O lifts can be slowly improved as your technique becomes more natural as you improve your flexibility. For example when learning the basic technique doing a clean and jerk a very light weight should be used so that you only concentrate on the form before adding any significant weight.

The Olympic lift workout listed below allows for a lot of freedom in adapting and changing the program to suit your specific objective. The pull day is Day 2 as you can see but you can add variations that suit your specific needs. Adding a military press or some other upper body movement will be your decision.

The front and back squats on Day 1 and Day 3 like the rest of this Olympic routine can be done with any sets and reps that you choose. When you get the technique down you should start adding weight as you go down in reps to sets of only 3 reps like the professionals do.

Day 1

Snatch; Snatch Pull and the Front Squat

Day 2

Jerk; Push Press and the Overhead Squat

Day 3

Clean & Jerk; Clean Pull and the Back Squat

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