12 Week 3 Days Per Week Olympic Weightlifting Program
Devanney Strength
Olympic LiftingA 3day per week program designed to set new personal best in the snatch and the clean and jerk. The program lasts 12 weeks and has 3 distinct phases. I have designed this using block periodisation. Each block is 4 weeks long and builds upon the previous.
Block 1 - Building Supporting Strength for classic lifts while developing movement with complexes. This phase aims to develop the strength of the movements that will allow you to lift heavier weights in the snatch and the clean and jerk. There are barbell complexes to keep classic lift variations frequent.
Block 2 - Develop sharpness and speed under the bar, improve explosive strength. This phase sees the complexes changed with the classic lifts with some real working sets getting done here. But also focuses on now develop speed under the bar in the accessory movements.
Block 3 - Peaking the main lifts. I took inspiration from the Bulgarian method for the final block, which means snatch and clean and jerks each session. However, these are not maximal as this tends to beat people up too much. The sessions will be highly focused on the classic lifts, and you'll see a huge reduction in assistance movements to reduce fatigue.
Circuit
A
Grab a KB, DB Goblet squat x 5 RDL x 5 Halo x 5 each way Lunge x 10 Wide Stance RDL x 5 Single Arm Press x 5 each arm 1 Arm Row x 5 each arm Dead Bug x 10 Repeat 3/4 times without rest. Grab an empty barbell. Overhead squat x 3 Hang Power snatch x 3 Hang Snatch x 3 Repeat 3 Time for until your moving well.
B
Snatch Complex D.S
3 x 5
C
Snatch Pull
5 x 3 @ 90 %
D
Muscle Snatch
5 x 3 @ 40 %
E
Overhead Squat
5 x 3 @ 90 %
A
Bird Dog
3 x 20
B
Dead Bug
3 x 20
C
Weighted Plank Hold
3 x 0:30
A
Foam Roll
1 x 10:00
B
Banded Ankle Dorsiflexion Mobilization
3 x 40
C
Russian Baby maker
3 x 0:20
D
Quad + hip flexor Stretch
3 x 0:30
E
Banded Hamstring Stretch
3 x 0:30
F
Wall Glute Stretch.
3 x 0:30
G
Door way Stretch
3 x 0:30
H
lat stretch
3 x 30
I
Shoulder Stretch all heads
3 x 20
J
Forearm and Bicep Wall Stretch.
3 x 30
Circuit
A
Grab a KB, DB Goblet squat x 5 RDL x 5 Halo x 5 each way Lunge x 10 Wide Stance RDL x 5 Single Arm Press x 5 each arm 1 Arm Row x 5 each arm Dead Bug x 10 Repeat 3/4 times without rest. Grab an empty barbell. Strict press x 3 Power Jerk x 3 Split Jerk x 3 Repeat 3 Time for until your moving well.
B
D.S Jerk Complex
3 x 6
C
Push Press
5 x 3 @ 80 %
D
Jerk Recovery
5 x 3 @ 90 %
E
Jerk Dip Squat
5 x 3 @ 90 %
F
Good Morning
3 x 5 @ 80 %
A
Bird Dog
3 x 20
B
Dead Bug
3 x 20
C
Weighted Plank Hold
3 x 0:30
A
Foam Roll
1 x 10:00
B
Banded Ankle Dorsiflexion Mobilization
3 x 40
C
Russian Baby maker
3 x 0:20
D
Quad + hip flexor Stretch
3 x 0:30
E
Banded Hamstring Stretch
3 x 0:30
F
Wall Glute Stretch.
3 x 0:30
G
Door way Stretch
3 x 0:30
H
lat stretch
3 x 30
I
Shoulder Stretch all heads
3 x 20
J
Forearm and Bicep Wall Stretch.
3 x 30
Circuit
A
Grab a KB, DB Goblet squat x 5 RDL x 5 Halo x 5 each way Lunge x 10 Wide Stance RDL x 5 Single Arm Press x 5 each arm 1 Arm Row x 5 each arm Dead Bug x 10 Repeat 3/4 times without rest. Grab an empty barbell. clean pull x 3 Hang clean x 3 front squat x 3 Repeat 3 Time for until your moving well.
B
Clean Complex
3 x 4
C
Clean Pull
5 x 3 @ 90 %
D
Paused Front Squat
5 x 3 @ 90 %
A
Bird Dog
3 x 20
B
Dead Bug
3 x 20
C
Weighted Plank Hold
3 x 0:30
A
Foam Roll
1 x 10:00
B
Banded Ankle Dorsiflexion Mobilization
3 x 40
C
Russian Baby maker
3 x 0:20
D
Quad + hip flexor Stretch
3 x 0:30
E
Banded Hamstring Stretch
3 x 0:30
F
Wall Glute Stretch.
3 x 0:30
G
Door way Stretch
3 x 0:30
H
lat stretch
3 x 30
I
Shoulder Stretch all heads
3 x 20
J
Forearm and Bicep Wall Stretch.
3 x 30
Jordan Devanney
Owner and head coach of Devanney Strength dedicated to providing evidence-based practical programming to those looking to become their best. Experience working with athletes across multiple strength disciplines as well as a keen interest in bringing strength and conditioning training to the general population to allow them to live life fully as they age.
