Simple Programming For Olympic Weightlifting + Beginner Weightlifting Program

I find it really hard to find a decent weightlifting program on the internet these days. The best sources for weightlifting information in my opinion is Catalyst Athletics, Travis Mash and the boys at Sika Strength. However, all of these creators require payment for their content, so I thought I'd make a post on how to program for weightlifting.

I am assuming the following:

• You are NOT a competitive weightlifter: If you dedicate all your time into weightlifting, this program is simply not enough work for you to get better at the higher competitive levels. This program is more for beginners and maybe intermediates.
• You are doing additional hypertrophy/strength work: This program is only for the olympic lifts. Things like squats and pulls should be added at the end of these sessions, as well as some bodybuilding exercises.

So let's get into it! Frequency wise, you should be doing the full snatch and the full clean and jerk at least twice a week. In addition, you should be doing at least 1 close variation of each lift to work on a technical deficiency. If you're second pull is trash, you may do some low hang work or some block work. If you're overhead position sucks, you may do some snatch balances and pause overhead squats. 

Secondly, the progression. This progression is linear. You start in the first weeks doing 3 rep sets, then progress into 2 rep sets, and then into singles. Doing more than 3 reps will lead to too much technical breakdown. As the weeks progress, you will ramp up to heavier weights, and use more weights during your backoff/working sets.

The week is divided into 4 sessions. 1 session just for the full snatch, 1 for the full clean, 1 for the full snatch and full clean, and 1 for variations. 

There are 3 ways you can program sets/reps:

1. Top set-backoffs: You ramp up to a heavy set, -10-15% of the heavy lift and do some easier backoff sets for technique work
2. Pyramid Ramp up: You do a few working sets with some light weight, then ramp up to a heavy weight to end off that lift
3. Straight sets: You do multiple sets with the same weight

I like all of these sets/reps programming methods, and so have included all of these in this program. They each provide unique and novel stimulus and are very useful in both developing resilience at heavier weights and developing technical proficiency.

Here's the Creature 3-2-1 program (named due to the linear periodization):

Week	Day 1	Day 2	Day 3 (followd by rest day	Day 4	Day 4 (followed by rest day)
Week 1	Snatch: 5 sets of 3 @ 70% Snatch Pull: 4 x 4 @ 105% Push Press: 4 x 5 @ challenging weight	Clean & Jerk: 5 x 3 @ 70% High Bar Back Squat: 5 x 5 @ 2 RIR Clean Pull: 4 x 4 @ 110%	Power Snatch + Snatch: 2 sets @ 65%, 2 sets @ 70%, 2 sets @ 75%	Full Clean And Jerk: 50% x 3, 60% x 3, 70% x 3 x 3, then ramp to a 3RM	Day 4 (followed by rest day)
Week 2	Full Snatch: Ramp up to 5 heavy sets of 2 reps, 2-3 RIR Full Clean And Jerk: Ramp up to 5 heavy sets of 2 reps, 2-3 RIR	Snatch Balance: Ramp to a top set of 2 reps, -10% for 4 x 2 Clean Pull + Hang Clean Below Knee + Jerk: Ramp up to 5 heavy sets of 2 reps, -10% for 4 x 2	Full Snatch: 55% x 2, 65% x 2, 75% x 4 x 2, then ramp to a 2RM	Full Clean And Jerk: 55% x 2, 65% x 2, 75% x 4 x 2, then ramp to a 2RM	Day 4 (followed by rest day)
Week 3	Full Snatch: 70% x 3, 75% x2, 80% x 1, 75% x2, 80% x 2, 85% x1, then max out (allowed 1 miss) Full Clean And Jerk: 70% x 3, 75% x2, 80% x 1, 75% x2, 80% x 2, 85% x1, then max out (allowed 1 miss)	Snatch Balance: Ramp to a top set of 1 rep, -10% for 5 singles Clean Pull + Hang Clean Below Knee + Jerk: Ramp to a top set of 1 rep, -10% for 5 singles	Full Snatch: 75% x2, 80% x 2, 85% x1, then ramp to a 1RM (allowed 2 misses)	Full Clean And Jerk: 75% x2, 80% x 2, 85% x1, then ramp to a 1RM (allowed 2 misses)	Day 4 (followed by rest day)
Week 4: Test	Full Snatch: Ramp to opener Full Clean And Jerk: Ramp to opener	Full Snatch: Ramp to last warmup Full Clean And Jerk: Ramp to last warmup	Snatch Max	Clean And Jerk Max	Day 4 (followed by rest day)

A few tips when running this program. Firstly, squat 2x a week, with one front squat and one back squat session. Press overhead 3x a week. I like 1x a week push presses, and 2x a week strict presses. Do some work for the core and calves before olympic lifts. Do pulls 2x a week at the end of sessions. Do some work for the triceps, upper back, chest and side delts. Back extensions and leg curls are also great. Do split squats for the quads as well.

When maxing out at the end of the program, end the session if you cannot get the lift done within 3 attempts. That is how it is done on competition days. I do the maxout for the snatch and clean on different days to ensure optimal (or close to optimal) performance. You can max out the back squat on the clean and jerk maxout day. 

This program works best for beginners. If you are an intermediate, the frequency of the lifts here will be too low. If you are advanced, I would ask you to firstly get a coach. If you cannot get a coach and want to use this program, I would add at least 2 more training days.

Keep in mind the variations here are only examples. For example, if you struggle with the jerk, you can swap out the hang cleans for block/rack jerks. Adjust for your personal weaknesses. However, I would still do the full lifts 2x a week. A nice, simple program guaranteed gains!

~Prem