Olympic Weightlifting for Sports

Teaching Tips, Tricks & Strength Programs for Beginners

Based on Greg Everett's "Olympic Weightlifting For Sports"

General Tips & Tricks for Teaching Weightlifting

Safety First
1Olympic weightlifting has an extremely low injury rate (0.0017 per 100 hours in the UK) - far lower than football, basketball, or track & field.
2The overwhelming majority of weightlifting injuries are incurred by individuals with little or no instruction who train improperly.
3Never allow an athlete to continue performing a lift in an unsafe manner - safety always takes priority over weight lifted.
4Quality of movement is always a priority over the amount of weight moved.
5Athletes must properly pressurize the trunk (expand abdomen, draw in full breath, tighten abs and back) before every lift for spinal stability.
6If an athlete feels dizzy or lightheaded during a lift, stop immediately and sit down to recover.
Teaching Philosophy
1We are NOT producing competitive weightlifters - athletes don't need technical perfection, but proficiency improves benefits and safety.
2Keep the approach as simple and straightforward as possible - maximize effect and minimize time investment.
3Every athlete will look somewhat different performing the lifts due to body proportions and innate abilities - distinguish acceptable variation from unsafe technique.
4Use an empty barbell for all initial drills. Some athletes may need lighter technique barbells.
5Limit sets to 5 reps even with empty barbells - skill work is deceptively difficult and mentally exhausting.
6Most athletes should be able to move through drills and begin the exercise itself in a single training session.
Progression Strategy
1Add weight in small increments once the athlete is comfortable and consistent with the empty bar.
2Never exceed the weight that allows proper execution, even if it's very light initially.
3If the movement is practiced well, the athlete will progress quickly to heavier weights naturally.
4If weight is pushed prematurely, the athlete will develop bad habits that are difficult to correct later.
5After the learning stage, encourage athletes to remain focused on technique every training session to continually improve.
6A few minutes of technique practice can be done as part of warm-up before Olympic lift training.
Teaching Order
1Recommended order: Hang Power Clean, Power Clean, Push Press, Power Jerk, Split Jerk, Hang Power Snatch, Power Snatch, Clean, Snatch.
2Power clean first because it's the simplest Olympic lift variation yet very effective for leg/hip explosiveness.
3Power variations before squat variations because they deliver the most benefit and are far less demanding on flexibility.
4The snatch is taught last because it's the most technically complex and demands the most flexibility.
5This order allows athletes to begin implementing Olympic lifting as quickly as possible.
Prerequisites
1Athletes should be familiar with the squat, deadlift and press at minimum before learning Olympic lifts.
2Assess basic athletic qualities: strength, speed, stamina, endurance, and power.
3Evaluate flexibility in ankles, hips, upper back, shoulders, and wrists - inflexibility is the most common limiter.
4Test positions: Olympic Back Squat, Front Squat, Overhead Squat, Jerk Rack Position, Jerk Overhead Position.
5Consider injury history and any limitations from past injuries before starting.
The Hook Grip
1Press the skin between thumb and index finger into the bar, wrap thumb around bar, then close fingers over the thumb.
2Index and middle fingers pull the thumb farther around the bar.
3It will be uncomfortable/painful initially - the learning stage is ideal because weight is limited.
4The thumb can be taped with elastic athletic tape if necessary.
5Encourage all athletes to learn it to prevent grip strength from limiting their Olympic lifts.
Breathing & Trunk Stability
1Expand the abdomen and draw in a full breath before initiating a lift.
2Lock the breath in and tighten abdominal and back musculature forcefully.
3Do NOT draw abs in or hollow them - this narrows support base and decreases stability.
4Hold breath for the duration of a rep - only release a small, controlled amount during the hardest segment.
5The controlled release should maintain a tight trunk and generally necessitates some audible noise.
Program Design Basics
1Olympic lifts: 3 or fewer reps per set. After 3 reps, fatigue negatively affects technique and speed.
2Generally 5-10 sets at working weight is appropriate.
3Maximal power production occurs at 70-80% of 1RM - the ideal balance between speed and loading.
4Default frequency: 2 days per week. One heavier, one lighter/speed focused.
5Increase weights for no more than 3 weeks at a time before inserting a recovery week.
6Basic strength work (squat, deadlift, press, bench press, pull-up, bent row) should NOT be replaced by Olympic lifts.

Clean & Jerk - Teaching Tips

Rack Position (Critical)
1The barbell is supported on the SHOULDERS, not in the hands and arms - this is the #1 safety point.
2Push shoulders forward and slightly up (scapular protraction) to create space between deltoid peak and throat.
3Hands are open and relaxed with only fingertips under the bar - most athletes rack with only the first 3 fingers.
4Grip width: half a fist to a full fist-width outside the shoulders.
5Fingers should NEVER be between bar and shoulders - there should be no pain aside from initial discomfort.
6A wider grip brings the bar higher on thighs during explosion and allows quicker turnover.
Hang Position
1Bar just above the knees, shins and arms vertical.
2Back arched tightly, head and eyes straight forward.
3Elbows pointed to the sides (upper arm internally rotated).
4Weight toward heels but maintain full foot contact with floor.
5Engage the lats to push the barbell back toward the body.
6Feet approximately hip width with toes turned out slightly.
The Explosion (Jump & Bump)
1The acceleration is accomplished EXCLUSIVELY by the lower body - underscore this from the start.
2Start by pushing against the floor with legs, keeping bar close to thighs without contact.
3When bar reaches mid-thigh, extend hips as knees continue extending.
4Bar contacts upper thighs through active push-back with the lats (NOT by banging hips into bar).
5Arms should remain as relaxed as possible during the pull - they are extended only by the bar's weight.
6Feet should land in the same place they started - forward/backward movement indicates balance issues.
7Practice slowly first to feel positions, then add speed.
The Pull Down
1This is an active acceleration of the body DOWN under the bar - not just dropping.
2Pull down against the bar with arms while jumping feet out to squat position.
3Elbows move up and out to the sides, keeping bar close to body.
4Keep chest up - don't lean down to the bar.
5Foot movement should be quick and aggressive with minimal elevation.
6Think of punching the heels back down into the floor.
7Athletes often perform better thinking of moving feet FIRST before pulling with arms.
The Rack Delivery
1Bar should contact shoulders SMOOTHLY without crashing down.
2Pull elbows up and to the sides, then spin them around and under the bar.
3Guide the bar to shoulders - maintain grip until elbows move under the bar.
4Initially practice slowly to ensure proper elbow movement, then speed up.
5The whip of elbows around the bar needs to be extremely quick.
6Aim to secure elbows at full height as feet reconnect with floor.
Power Clean from Floor
1Starting position: bar over balls of feet, arms vertical, back arched, knees out, weight balanced.
2The pull from floor to thigh is a POSITIONING movement, not a direct acceleration effort.
3Teach the halting clean deadlift first: slow pull to mid-thigh, hold 2-3 seconds, return.
4Keep approximately the same back angle until bar passes the knees.
5Initially perform the clean with a very slow lift from floor to mid-thigh, then explode.
6The first pull will ALWAYS be significantly slower than the explosion from the thighs.
7Use segment cleans (pause at hang) or two-position cleans for athletes who struggle.
Jerk - Dip & Drive
1The dip occurs ONLY at the knees - there is NO hip hinge.
2Dip depth: approximately 8-10% of athlete's height.
3Weight stays on heels throughout, maintaining vertical torso.
4Initiation of dip MUST be smooth - rushing creates problems.
5At bottom of dip: barbell, hip, and ankle should align vertically (viewed from side).
6The bar must remain settled and connected tightly to shoulders throughout.
7Breath control and trunk pressurization are critical to prevent forward collapse.
Power Jerk
1Start with the Tall Power Jerk drill: press bar to forehead level, then jump feet to squat stance while punching down.
2Lock elbows as feet reconnect with floor - aim for simultaneous timing.
3Combine dip & drive with punch down: dip smooth, drive aggressive, split feet while pushing bar overhead.
4Head must move back out of the way - push bar slightly backward to locate over base of neck.
5Land in quarter squat with elbows locked tightly in overhead position.
Split Jerk
1The dip and drive is IDENTICAL to push press and power jerk - must remain vertical.
2Only after the vertical drive is completed do the feet split.
3Front shin vertical, front thigh 20-40 degrees from floor.
4Rear knee bent, rear heel elevated, weight on balls of rear foot.
5Width of feet at least same as squat stance for lateral stability.
6Weight balanced evenly between front and back feet.
7Recover: step back 1/3 with front foot, then forward with rear foot.
8Practice split with both legs to maintain balanced flexibility and strength.
Lowering the Bar Safely
1The most dangerous part is often lowering between reps - practice safe lowering technique.
2From overhead: slowly bend arms, flip elbows from under to over bar, pop up on toes to meet bar with thighs.
3Absorb force by dropping to heels and bending knees as bar contacts thighs.
4For the jerk: lower to rack position by bending arms, pop up on toes to bring shoulders to meet the bar.
5When dropping bar: maintain contact until it passes your waist, watch for bounces, clear the platform.

Overhead Squat - Teaching Tips

Purpose & Role
1The overhead squat is a squat performed with the bar held in locked arms overhead, most commonly with a snatch-width grip.
2It is the primary prerequisite and position trainer for the snatch - athletes must master this before full snatching.
3Builds stability, balance, and mobility simultaneously across the entire kinetic chain.
4Excellent diagnostic tool - reveals mobility limitations in ankles, hips, thoracic spine, shoulders, and wrists.
Setup
1Use a snatch-width grip - bar at arms length should contact the crease of the hips.
2Push press the bar from behind the neck into the overhead position.
3Shoulder blades forcefully retracted and somewhat upwardly rotated.
4Elbows fully extended and locked, oriented approximately halfway between back and to the sides.
5Barbell positioned directly over the base of the neck.
6Feet in squat stance - just outside hip width, toes turned out 10-30 degrees.
The Descent
1Squat slowly to the bottom, maintaining an upright trunk throughout.
2Continue to retract the shoulder blades tightly during the entire descent.
3Push the barbell straight up over the base of the neck - do not let it drift forward.
4Weight balanced across feet with slight preference for heels - feet flat at all times.
5Trunk inclined forward slightly is acceptable and necessary for balance.
Recovery
1Push up against the barbell and follow it with the body when standing.
2This cue helps keep the bar positioned properly and prevents leading with hips.
3Maintain locked elbows and retracted shoulder blades throughout the entire stand.
Depth Requirements
1Minimum depth: crease of hips below top of knee (just below parallel).
2If athlete cannot overhead squat below parallel with proper position and flat feet, postpone the snatch.
3For power snatch athletes only, a partial squat (above parallel) overhead position is acceptable.
4Ideally achieve full-depth (fully closed knee joint), but below parallel is minimum standard.
Flexibility Demands
1Requires adequate mobility in ankles, hips, thoracic spine, shoulders, and wrists simultaneously.
2Inadequate flexibility opens the athlete to possible shoulder, elbow, and wrist injury.
3Lower back must be extended, trunk upright, shoulder blades retracted, elbows fully extended.
4Regular foam rolling of thoracic spine significantly helps overhead range of motion.
Common Errors
1Bar drifting forward - cue to push bar up and slightly back over base of neck.
2Elbows bending under load - reduce weight until proper lockout is maintained.
3Heels rising off floor - work ankle mobility and use slight heel elevation if needed.
4Excessive forward lean - strengthen upper back, improve thoracic extension.
5Lower back rounding at depth - limit depth until mobility improves.
Programming
1Use as a warm-up movement with empty bar before snatch training.
2Can be programmed as strength work: 3-5 sets of 3-5 reps at moderate load.
3Combine with power snatch as a complex: Power Snatch + Overhead Squat.
4Progress from partial depth to full depth as mobility allows.

Snatch - Teaching Tips

Grip Width
1Hold bar at arms' length and adjust until bar contacts the crease of the hips - this is your snatch grip width.
2The wide grip allows bar to contact hips (not thighs) for more explosive hip extension.
3Wide grip reduces demand on overhead mobility compared to a narrow grip.
4The snatch grip allows a better overhead position for most athletes.
Overhead Position
1Shoulder blades fully retracted and somewhat upwardly rotated.
2Elbows extended forcefully, oriented approximately halfway between back and to the sides.
3Trunk inclined forward slightly, head pushed through the arms.
4Barbell directly over the base of the neck.
5Bar in the palms slightly behind midline of forearm, grip as relaxed as possible.
6The overhead position is identical to the jerk except for grip width.
Explosion (Jump & Bump)
1Same principle as clean but bar contacts the CREASE OF THE HIPS (not upper thighs).
2Push against floor with legs, extend hips as knees continue extending.
3Use lats to push bar back into hips during extension.
4Ensure hyperextension occurs at the hip, NOT the lumbar spine - activate glutes.
5Arms remain relaxed - don't let bar bounce off hips and swing forward.
6Practice slowly first, then add speed once positions are correct.
The Punch (Unique to Snatch)
1After the pull, finish with an aggressive PUNCH up against the bar overhead.
2Lock elbows completely and forcefully as feet reconnect with floor.
3Ensure proper overhead position and balance before standing.
4This push-under is what distinguishes the snatch from the clean turnover.
5Start with the punch drill from behind the neck to isolate this movement.
Full Snatch
1Requires the overhead squat to full depth FIRST - test this before attempting.
2If athlete can't overhead squat below parallel with proper position, postpone the full snatch.
3Start with Power Snatch + Overhead Squat complex: snatch, hold, then squat separately.
4Progress to removing the pause and squatting immediately as part of the same movement.
5Reduce explosion power with light weights to force pulling deeper under the bar.
6Be PATIENT - wait until bar is at upper thigh before initiating explosive acceleration.
7Use a 2-3 second count from floor to upper thigh initially to teach proper timing.
Common Errors
1Attempting to accelerate too early (directly off the floor) - teach patience in the first pull.
2Bar bouncing forward off hips - use lats to keep bar close, don't bang hips into it.
3Receiving with bent elbows - reduce weight until proper lockout is achieved.
4Bending the back to get under the bar - this defeats the exercise purpose and risks injury.
5Do NOT allow more weight than can be locked out securely and properly overhead.
Flexibility Requirements
1The snatch demands the MOST flexibility of any Olympic lift.
2Requires adequate mobility in ankles, hips, thoracic spine, shoulders, and wrists.
3Must be able to achieve overhead squat below parallel with flat feet and proper position.
4If flexibility is insufficient, use power snatches until mobility improves.
5Regular foam rolling of thoracic spine helps overhead range of motion significantly.

Back Squat - Teaching Tips

Foot Position
1Feet just outside hip width - this is the starting point.
2Toes turned out between 10-30 degrees to allow hips to open properly.
3At any point during the squat, each thigh must be parallel to its corresponding foot (proper knee hinging).
4Simple test: place feet outside hip width, sit into relaxed squat, adjust width/angle until comfortable.
5The squat foot position is the same position for receiving all lifts (except split jerk).
Depth & Bar Position
1Minimum depth: crease of hips below top of knee (just below parallel).
2Do NOT load significantly if athlete cannot maintain back arch through full range of motion.
3Bar placed behind neck on bulk of traps - squeeze shoulder blades back tightly.
4A narrower grip helps keep upper back extended. Elbows oriented DOWN.
Movement Mechanics
1Weight balanced across foot with slight preference for the heel.
2Squat with SIMULTANEOUS movement of knees and hips for upright trunk.
3Do NOT break/lead with hips before knees - this causes excessive forward lean.
4Knees track over toes to keep each thigh parallel with the corresponding foot.
5Pressurize trunk before each rep. Maintain neutral spinal curvature throughout.
Common Cues
1Feet flat, weight toward heels - prevents shifting to toes.
2Knees out - ensures proper tracking over toes.
3Chest up - maintains back extension.
4Elbows down - prevents upper back rounding.
5Sit between your legs - helps find proper depth with open hips.

Deadlift - Teaching Tips

Starting Position
1Heels approximately under hips, toes turned out 5-15 degrees. Bar over balls of feet.
2Arms vertical when viewed from side. Shoulder slightly in front of bar.
3Back arched completely and tightly, head and eyes straight forward.
4Knees pushed out slightly. Weight balanced over the foot.
The Pull
1Create tension against bar BEFORE separating it from floor - prevents balance/position shifts.
2Immediately shift balance slightly back toward heels as bar breaks from floor.
3Push with legs, maintain same back angle until bar passes knees.
4Actively push bar back toward body with lats as it rises past knees.
5The deadlift for Olympic lifting is a POSITIONING movement - patience produces explosiveness.
The Halting Deadlift (Teaching Tool)
1Pull slowly from floor to mid-thigh, HOLD for 2-3 seconds, then return under control.
2Teaches proper movement AND strengthens the body for correct positions.
3Use light weights, 2-3 reps. Feel tension in hamstrings, glutes, and back.
4Once comfortable with halting deadlift, progress to full movement.
Safety & Common Errors
1NEVER allow the lower back to round - maintain the arch at all times.
2Don't let hips shoot up faster than shoulders (back angle change).
3Keep bar close - if it drifts forward, back load increases dramatically.
4Pressurize trunk completely before every rep.

Bench Press - Teaching Tips

Role in Olympic Lifting Programs
1Classified as Upper Body Push - complements lower body power work of cleans, snatches, and jerks.
2Should NOT be replaced by Olympic lifts - serves a distinct purpose for upper body strength.
3Paired with upper body pull exercises (bent row, weighted pull-up) for balanced development.
4Place bench press AFTER jerk/push press work on the same training day.
Teaching Tips
1Proper trunk pressurization before each rep - same breathing principles as squats.
2Maintain tight upper back and shoulder blade retraction for stable pressing base.
3Control the descent - don't bounce the bar off the chest.
4Full range of motion: bar to chest, then full lockout.
5Keep feet flat on the floor for stability and leg drive.
6Wrists straight with bar sitting in the heel of the palm.
Programming
1Typical sets/reps: 3-6 sets of 5-8 reps for general strength development.
2Follow same intensity progression: 65% to 75% to 80% to 85% to 90% to Test 1RM.
3Always use a spotter or safety pins/arms when training heavy.

Push Press / Strict Press - Teaching Tips

Overhead Position (All Presses)
1Barbell directly above the base of the neck with head pushed slightly forward through arms.
2Shoulder blades FORCEFULLY retracted. Elbows fully extended and squeezed tightly.
3Bar sits in palms slightly behind midline of forearm. Grip as relaxed as possible.
4Practice this position first by pressing from behind the neck.
Jerk Rack Position (Start Position)
1Different from clean rack: bar should be in the PALMS as much as possible (not fingers).
2Shoulders pushed forward and slightly up. Elbows spread to sides, slightly in front of bar.
3Very demanding of shoulder flexibility - adjust grip width if needed.
Push Press - Dip & Drive
1Push press is powered PRIMARILY by the legs - arms follow through to finish.
2Dip occurs ONLY at the knees - NO hip hinge. Depth ~8-10% of athlete's height.
3Weight on heels, torso perfectly vertical. Initiation of dip must be SMOOTH.
4Immediately change direction at the bottom - no pause. Elasticity increases power.
5Slight rise onto balls of feet from forceful drive is correct and expected.
Common Errors & Corrections
1Dipping with hips instead of knees only: Cue - Bend only the knees, chest stays up.
2Weight shifting to toes during dip: Cue - Stay back on your heels.
3Bar separating from shoulders (dipping too fast): Slow down the dip.
4Pressing bar forward around face: Cue - Pull head back, push bar straight up and back.
5Elbows staying in front of bar: Cue - Push elbows out and under.
Teaching Progression
1Step 1: Establish proper overhead position (press from behind neck).
2Step 2: Learn pressing mechanics from jerk rack to overhead.
3Step 3: Practice the dip & drive slowly - focus on balance and vertical bar path.
4Step 4: Combine into full push press - dip, drive, and press as one fluid movement.

Accessory Movements - Teaching Tips

Lunges - Purpose
1Lunges develop single-leg strength, balance, and hip flexibility essential for jerk stability and athletic performance.
2Used to determine the natural lead leg for the split jerk: perform walking lunges and note which leg steps first naturally.
3Builds unilateral strength that corrects left-right imbalances common in athletes.
Lunges - Split Position
1Step into a lunge with the chosen lead leg, keeping the width of the feet at least the same as the squat stance.
2Placing feet in line with each other greatly reduces lateral stability - maintain width.
3Front shin should be vertical, front thigh approximately 20-40 degrees relative to the floor.
4Rear knee must be bent at least slightly and rear heel elevated - up on the toes only.
5Weight should be evenly balanced between the feet - most athletes naturally overload the front foot.
Lunges - Alignment
1Front foot should point straight forward or very slightly inward.
2Heel of the rear foot should be turned out somewhat to keep the foot aligned with the leg.
3Spine should be neutral and hips under the shoulders.
4If lower back is hyperextended, the athlete is most likely not bending the back knee enough.
Lunges - Variations
1Walking Lunges: continuous forward stepping, excellent for conditioning and hip mobility.
2Stationary Lunges: step forward and return, good for controlled strength building.
3Reverse Lunges: step backward, reduces knee stress and emphasizes glutes.
4Overhead Lunges: hold barbell overhead during lunge to combine stability and single-leg work.
Lunges - Programming & Safety
1Typical prescription: 3-5 sets of 8-12 reps per leg with moderate load.
2Place after primary strength work (squats) in the session.
3Can be used as warm-up with bodyweight to prepare hips for jerk split work.
4Keep torso upright - do not lean forward excessively.
5Front knee tracks over toes - do not allow knee to cave inward.
6Control the descent - do not slam the rear knee into the floor.

Strength Cycles - Information

What is a Strength Cycle?
1A structured training plan (typically 6-12 weeks) designed to progressively increase strength through systematic loading.
2Intensity (weight) gradually increases while volume (total reps) gradually decreases over the cycle.
3The cycle ends with testing or peaking at near-maximal or maximal efforts.
4Recovery weeks are built in to prevent overtraining and allow adaptation.
Cycle Structure
1A typical cycle lasts 12 weeks, split into blocks of 3-4 weeks each.
2Each block follows: 2-3 weeks of progressive loading then 1 recovery week.
3Volume reduces as intensity increases: e.g., 8 reps at 65% to 5 reps at 75% to 3 reps at 85% to 1 rep at 90%+.
4The final week of the cycle is often used to test 1 Rep Max (1RM) in key lifts.
Intensity Zones
165-70%: High volume zone (6-8 reps) - builds muscular endurance and technique.
275-80%: Moderate zone (4-5 reps) - builds strength and hypertrophy.
385-90%: Heavy zone (2-3 reps) - builds maximal strength and neural adaptations.
490%+: Near-maximal zone (1-2 reps) - peaks strength, tests capacity.
5Maximal power production occurs at 70-80% of 1RM.
Volume Guidelines
1Olympic lifts: 5-10 sets of 1-3 reps at working weight.
2Squats: 3-6 sets of 3-6 reps.
3Pressing (bench/push press): 3-6 sets of 5-8 reps.
4Pulls (deadlift/clean pull): 3-6 sets of 2-5 reps.
5Accessory: 3-5 sets of 8-12 reps. Abs: 3-5 sets of 10-30 reps every day.
Exercise Selection
1Primary Olympic: Power Clean, Hang Power Snatch, Snatch, Split Jerk.
2Primary Strength: Back Squat, Front Squat, Bench Press, Push Press.
3Pulls: Clean Pull, Snatch Pull, Clean High-Pull, SLDL.
4Accessory: Good Morning, Lunge, Bent Row, Weighted Pull-up.

Strength Cycles - Tips & Tricks

Before Starting a Cycle
1Establish baseline 1RM (or estimated) for key lifts to calculate percentages accurately.
2If athlete is NOT technically sound for maximal effort, use 3-5 sets of heavy singles instead.
3Ensure adequate flexibility and movement quality before loading heavy.
4Choose exercises appropriate for present ability (e.g., Hang Power Clean if floor position is limited).
During the Cycle
1Quality of movement is ALWAYS priority over weight - never sacrifice technique for load.
2Percentages may need adjustment based on how adapted the athlete is.
3If technique breaks down, reduce the weight immediately.
4Keep Olympic lift sets to 3 or fewer reps - fatigue hurts technique and speed.
Recovery Weeks
1Insert recovery week after every 3 weeks of progressive loading.
2Recovery = slightly reduced loading AND significantly reduced volume.
3Don't skip them - they allow the body to adapt and supercompensate.
4Not off weeks - maintain training but at reduced stress.
Common Mistakes
1Adding too much weight too fast - stick to prescribed percentages.
2Skipping recovery weeks because you feel fine.
3Doing max effort every session - true maxes only at cycle end.
4Neglecting accessory work that builds the foundation.
5Training Olympic lifts when fatigued - always do them FIRST.
6Not tracking weights and reps - without data you can't measure progress.
Programming Tips
1Olympic lifts ALWAYS go first when athlete is freshest.
2Follow with primary strength (squats, presses), then accessory and abs last.
3One heavy Olympic day + one lighter/speed day per week is an effective default.
4Alternate pull-oriented (cleans) and push-oriented (jerks) across days.
5Pair bench press with upper body pulling for balanced development.

12-Week Strength Cycle - Complete Program

Enter your 1RM for each lift below. The program will auto-calculate working weights.

Enter Your 1 Rep Max (kg)

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WkDayExercise%1RMRepsSetsNotes
WEEK 1 - High Volume Start
Day 1: Squat + Heavy Olympic
11Power Clean70%38Technique focus
11Back Squat65%83Primary strength
11SLDLModerate83Posterior chain
Day 2: Push Olympic + Upper Body
12Power Jerk BTN70%38Push emphasis
12Bench Press65%83Upper body push
12Bent RowModerate84Pull balance
Day 3: Light Olympic + Pulls
13Hang Power Snatch70%38Speed/technique
13Clean PullMod-Heavy55Explosiveness
13Good Morning + LungeModerate8/103Accessory
WEEK 2 - Progressive Overload
Day 1
21Power Clean75%36
21Back Squat75%54
21SLDLModerate83
Day 2
22Power Jerk BTN75%36
22Bench Press75%54
22Bent RowModerate84
Day 3
23Hang Power Snatch75%36
23Clean PullMod-Heavy55
23Good Morning + LungeModerate8/103
WEEK 3 - Heavy
Day 1
31Power Clean80%28
31Back Squat80%44
31SLDLModerate63
Day 2
32Power Jerk BTN80%28
32Bench Press80%44
32Bent RowModerate64
Day 3
33Hang Power Snatch80%28
33Clean PullMod-Heavy45
33Good Morning + LungeModerate6/83
WEEK 4 - Peak Block 1
Day 1
41Power Clean85%26
41Back Squat85%33
Day 2
42Power Jerk BTN85%26
42Bench Press75%33Reduced pre-test
Day 3
43Hang Power Snatch85%26
43Clean PullHeavy45
WEEK 5 - Near-Max Singles
Day 1
51Power Clean90%15Singles
51Back Squat90%13Heavy singles
Day 2
52Power Jerk BTN90%15
52Bench Press90%13
Day 3
53Hang Power Snatch90%15
53Clean PullHeavy35
WEEK 6 - TEST 1RM
61Power CleanTEST--Work up to max
61Back SquatTEST--Work up to max
62Power Jerk BTNTEST--Work up to max
62Bench PressTEST--Work up to max
63Hang Power SnatchTEST--Work up to max
WEEK 7 - BLOCK 2 START (New 1RM)
Day 1
71Power Clean70%38Reset with new numbers
71Front Squat65%64Replaces back squat
Day 2
72Split Jerk70%38Replaces power jerk
72Push Press65%83Replaces bench
72Weighted Pull-upModerate104Replaces bent row
Day 3
73Snatch70%38Full snatch Block 2
73Clean High-PullMod-Heavy55Replaces clean pull
73Good Morning + LungeModerate5/103
WEEK 8
Day 1
81Power Clean75%36
81Front Squat75%54
Day 2
82Split Jerk75%36
82Push Press75%54
82Weighted Pull-upModerate84
Day 3
83Snatch75%36
83Clean High-PullMod-Heavy55
WEEK 9
Day 1
91Power Clean80%28
91Front Squat65%44Slight deload
Day 2
92Split Jerk80%28
92Push Press65%44
92Weighted Pull-upHeavy65
Day 3
93Snatch80%28
93Clean High-PullHeavy45
WEEK 10
Day 1
101Power Clean85%26
101Front Squat85%33
Day 2
102Split Jerk85%26
102Push Press85%33
Day 3
103Snatch85%26
103Clean High-PullHeavy45
WEEK 11 - Near-Max Singles
Day 1
111Power Clean90%15
111Front Squat90%13
Day 2
112Split Jerk90%15
112Push Press90%13
Day 3
113Snatch90%15
113Clean High-PullHeavy35
WEEK 12 - FINAL TEST 1RM
121Power CleanTEST--Max single
121Front SquatTEST--Max single
122Split JerkTEST--Max single
122Push PressTEST--Max single
123SnatchTEST--Max single

Legend & Notes

  • Percentages based on 1RM. After Week 6 testing, recalculate Block 2.
  • Olympic lifts always go FIRST. Order exercises top to bottom.
  • Rest 2-3 min between sets for Olympic/heavy work. 60-90 sec for accessory.
  • Block 1 (Wk 1-6): Power Clean, Power Jerk BTN, Hang Power Snatch, Back Squat, Bench Press.
  • Block 2 (Wk 7-12): Power Clean, Split Jerk, Snatch, Front Squat, Push Press.
  • Accessory work (3-5 x 8-12) + Abs (3-5 x 10-30) every session - not shown for brevity.
  • Warm up: general movement prep then build-up sets before working weight.

3-Day Olympic Lift Template

Choose exercises from each category based on athlete ability and mobility.

DayFocusExercise OptionsSetsReps
DAY 1 - Squat + Heavy Olympic Lift
1SquatBack Squat OR Front Squat3-63-6
1Heavy OlympicPower Clean OR Clean5-101-3
DAY 2 - Push Olympic + Upper Body
2Push OlympicPower Jerk OR Split Jerk5-101-3
2Upper PushBench Press OR Press3-65-8
2Upper PullBent Row OR Weighted Pull-up3-65-8
DAY 3 - Light Olympic + Heavy Pulls
3Light OlympicHang Power Snatch / Power Snatch / Power Clean5-102-3
3Heavy PullSnatch Pull / Clean Pull / Deadlift3-62-5

Programming Guidance

  • Day 1 is HEAVIEST - pair main squat with heaviest Olympic lift.
  • Day 2 is PUSH focused - jerk for explosive push + bench/press for strength + rows for balance.
  • Day 3 is LIGHTEST Olympic day - focus on speed/technique. Heavy pulls build posterior chain.
  • Olympic lifts ALWAYS go first when athlete is freshest.
  • Add accessory work (3-5 x 8-12) after main lifts.
  • Abs every session: 3-5 x 10-30, alternating flexion/rotation/holds.
  • Progress: increase weight 3 weeks then recovery week then repeat or test.

2-Day Olympic Lift Template

Minimal template for time-limited athletes. Combines more elements per session.

DayFocusExercise OptionsSetsReps
DAY 1 - Light/Push Olympic + Squat
1Light/Push OlympicHang Power Snatch / Power Clean / Power Jerk / Split Jerk5-102-3
1SquatBack Squat OR Front Squat3-63-6
DAY 2 - Heavy Olympic + Upper Body
2Heavy OlympicPower Clean OR Clean5-101-3
2Upper PushBench Press OR Press3-65-8
2Upper PullBent Row OR Weighted Pull-up3-65-8

Programming Guidance

  • Day 1 combines LIGHTER Olympic lift with squat - good for speed or push lifts.
  • Day 2 is HEAVY Olympic day - power clean or clean + upper body pressing and pulling.
  • Ideal for athletes with limited training time or high sport-specific demands.
  • Add accessory (3-5 x 8-12) + Abs (3-5 x 10-30) after main lifts.
  • Even with only 2 days, significant strength and power gains are achievable.

Sports Nutrition - Video Summaries

Playlist: YouTube Playlist

1. Nutrition 101 (Introduction)
11904 marathon had only 2 water stops; the winner drank brandy and collapsed after winning. Sports nutrition research began in the 1920s.
21965: Dr. Robert Cade invented Gatorade for Florida football players struggling with heat, cramps, and energy depletion.
3Six essential nutrients: Carbohydrates, Fats, Proteins (provide energy) + Vitamins, Minerals, Water (enable energy release).
4"Food first" approach — get fuel from real food whenever possible. Not anti-supplement, but real food should be the foundation.
5No single "right way" — multiple strategies can work for individuals. Nutrition is personal.
2. Carbohydrate Basics
1"Carbo" = carbon, "hydrates" = water. Simple carbs: fast absorption. Complex carbs: linked chains, slower digestion.
2Carbohydrate is the "ideal nutrient" — primary job is to provide energy. Brain and nervous system prefer carbs as fuel.
3Simple sugars: Sucrose (table sugar), Lactose (milk sugar), Maltose (grains/beer). Higher in calories, lower in nutritional value.
4Complex carbs: Starches (amylose + amylopectin) found in rice, bread, pasta. Fiber: 25-35g/day target (soluble + insoluble).
5Glycemic Index: High GI (>70) = rapid spike (white bread, sports drinks). Low GI (<55) = sustained release (whole grains, vegetables).
64 calories per gram. "Don't eat anything white" is too simplistic — white potatoes and cauliflower are nutritious.
3. Protein Basics
1Contains nitrogen (differentiates from carbs/fats). Made of 20 amino acids. Not stored significantly — requires regular consumption.
2Sources: Meat 7g/oz, Dairy 8-10g/serving, Nuts (calorie-dense ~7 cal/almond), Grains ~4g/slice, Vegetables 2-3g/serving.
34 calories per gram. Recommended: 10-35% of calories from protein. Most people consume 15-20%.
4Functions beyond muscle: structural (ligaments, tendons), hormones (insulin), antibodies, transport (hemoglobin).
5Protein used for energy only as last resort (~5% in fed state). Goal: avoid using protein for energy; preserve muscle mass.
4. Fat Basics
19 calories per gram (2x+ carbs/protein). Most concentrated energy source. Healthy fats are essential.
2Three classes: Triglycerides (95% of dietary fat, stored in adipose), Phospholipids (cell membranes), Sterols (cholesterol, hormones).
3Saturated: solid at room temp (butter, lard). Monounsaturated: one double bond, liquid. Polyunsaturated: multiple double bonds, liquid.
4Essential fatty acids: Omega-6 (canola, olive, corn oils) and Omega-3 (fish, walnuts). Decrease heart disease, reduce inflammation.
5Functions: energy storage, shock absorber, insulation, cell membranes, absorbs fat-soluble vitamins (A, D, K, E), adds flavor.
5. Vitamins & Minerals
1Non-caloric essential nutrients. 13 vitamins required daily. Critical for all chemical processes in the body.
2Fat-soluble (D, A, K, E): require fat for absorption, can be stored. Water-soluble (B, C): excess excreted in urine.
3Mega-doses (1000%+ DV) of water-soluble vitamins are generally unnecessary — "if 100% is good, 1000% must be better" is a myth.
416 minerals: Major (>150mg/day: calcium, sodium, potassium, magnesium) and Trace (<150mg/day: iron, zinc).
5Key for athletes: Calcium (bone, muscle contraction), Iron (oxygen transport), Magnesium, Potassium & Sodium (nerve conduction).
6. Water Basics
1Body is 50-75% water. Functions: carries nutrients, regulates temperature, lubricates joints, dissolves vitamins/minerals.
2Intake: 10-13 cups/day (10 female, 13 male). Athletes need more due to sweat losses.
3Sources: fluids consumed, water in food (tomatoes, watermelon, lettuce), metabolic water from aerobic metabolism.
4Loss: perspiration, respiration, urine, feces. Must ensure adequate hydration before, during, and after exercise.
7. Exercise Basics
1Five health-related fitness components: Cardiovascular, Muscular Strength, Muscular Endurance, Flexibility, Body Composition.
2For health: 150 min/week moderate intensity. Decreases heart disease risk by 50%, hypertension by 30%.
3For weight loss: 300 min/week. Combination of aerobic + resistance training is ideal. Heavy resistance elevates metabolism up to 24h.
4FITT principle: Frequency (3-5 days/week), Intensity (moderate-vigorous), Time (30-60 min), Type (match goals).
5Recommended: 3 days cardio + 2 days strength. Choose activities you enjoy for adherence. Start with 15 min if needed.
8. Principles of Training
1Muscular Power = force × distance / time. Powerful ≠ strongest — velocity matters. Faster movement = more powerful.
2Individuality: same program → different results. Specificity: adaptations are specific to training type performed.
3Progressive Overload: gradually increase stress (weight, reps, sets, frequency). Without overload → plateau.
4Variation/Periodization: systematically vary training to avoid staleness and overtraining. Prevents plateaus.
5Reversibility (Use It or Lose It): fitness gains lost when training stops. Detraining occurs within days to weeks.
Course Progression Overview
1Module 1 (Nutrition 101): Overview, Carbohydrates, Protein, Fats, Vitamins & Minerals, Water.
2Module 2 (Exercise & Training): Exercise basics (components of fitness, FITT, weight control), Principles of training.