Diop Training System Volume 1
Diop Coaching
Weightlifting, Olympic LiftingThe Diop Training System Volume 1 is a comprehensive Olympic weightlifting program meticulously crafted for beginners, designed to elevate your technique, strength, and explosiveness. Whether you're an aspiring Olympic weightlifter or a seasoned athlete looking to fine-tune your skills, this program provides the tools and guidance you need to succeed. Combining advanced methodologies with a clear, easy-to-follow structure, Volume 1 focuses on laying a solid foundation for long-term success.
Proven effective for athletes ranging from 11 to 60 years old, this program helps build a strong foundation while introducing the full spectrum of Olympic weightlifting exercises. By incorporating isometric, eccentric, and concentric training, it builds the body in a way that aligns with the specific demands of the sport.
Over the course of this 12-week block, you will test your 1RM and 3RM on key movements, preparing you to progress to more advanced programming. The goal is simple: to teach you the essential foundations for Olympic weightlifting, whether you're training for competition or using the lifts to unlock your full athletic potential in the weight room.
Prep
A
WU Diop System
Warm up with PVC: 10 Pass Through 10 One Arm Pass Through 10 Reverse Pass Through 10/10 PVC Shoulder Stretch 10/10 PVC Twist 10/10 Wrist Mobility 10/10 Hip CARS Over 10/10 Banded Leg Swing 10/10 Banded Side Swing 10/10 Single Leg RDL 10/10 Single Leg Aeroplane
Tabata Activation
B
Activation: Active Plank 20' Superman 20' Hollow 20' Side Plank 20'/20' Quadruped Alternate Bear Hold 20' Straight Leg Hip Bridge 20' Wall Facing Squats 20' Box Jump 20' Alternate Single Leg Box Jump 2O'
C
Snatch Deadlift Iso
4 x 3 @ 3
D
Overhead Squat
3 x 5
E
Back Squat
4 x 5 @ 7
F
Plank
3 x 1:00
G
Side Plank on Elbows
3 x 1:00
Recovery
H
Banded Cool Down
Cool Down: Banded Arm Line/ Shoulder Stretch Banded Chest Stretch Banded Lat Stretch Banded Kneeling Lat Stretch Banded Spinal Stretch 3 Way Banded Hamstring Stretch Banded Quads Stretch Banded Ankle Stretch
Prep
A
WU Diop System
Warm up with PVC: 10 Pass Through 10 One Arm Pass Through 10 Reverse Pass Through 10/10 PVC Shoulder Stretch 10/10 PVC Twist 10/10 Wrist Mobility 10/10 Hip CARS Over Barbell 10/10 Banded Leg Swing 10/10 Banded Side Swing 10/10 Single Leg RDL 10/10 Single Leg Aeroplane
Tabata Activation
B
Activation: Active Plank 20' Superman 20' Hollow 20' Side Plank 20'/20' Quadruped Alternate Bear Hold 20' Straight Leg Hip Bridge 20' Wall Facing Squats 20' Box Jump 20' Alternate Single Leg Box Jump 2O'
C
Block Power Clean
4, 3, 3, 2, 2, 2 @ 4, 5, 5, 6, 6, 6
D
Snatch Push Press
5 x 5 @ 6
E
Romanian Deadlift (RDL)
3 x 8 @ 6
F
TRX Knee Tuck
3 x 12
G
Half Kneeling Pall of press
3 x 12
Recovery
H
Banded Cool Down
Cool Down: Banded Arm Line/ Shoulder Stretch Banded Chest Stretch Banded Lat Stretch Banded Kneeling Lat Stretch Banded Spinal Stretch 3 Way Banded Hamstring Stretch Banded Quads Stretch Banded Ankle Stretch
Prep
A
WU Diop System
Warm up with PVC: 10 Pass Through 10 One Arm Pass Through 10 Reverse Pass Through 10/10 PVC Shoulder Stretch 10/10 PVC Twist 10/10 Wrist Mobility 10/10 Hip CARS Over 10/10 Banded Leg Swing 10/10 Banded Side Swing 10/10 Single Leg RDL 10/10 Single Leg Aeroplane
Tabata Activation
B
Activation: Active Plank 20' Superman 20' Hollow 20' Side Plank 20'/20' Quadruped Alternate Bear Hold 20' Straight Leg Hip Bridge 20' Wall Facing Squats 20' Box Jump 20' Alternate Single Leg Box Jump 2O'
C
Clean Deadlift Iso
4 x 3 @ 3
D
Bottom Front Rack Iso
3 x 20 @ 70 %
E
Front Squat
3 x 6
F
GHD Hip Extension
3 x 15
G
Scapuler Pull Up
3 x 10
Recovery
H
Banded Cool Down
Cool Down: Banded Arm Line/ Shoulder Stretch Banded Chest Stretch Banded Lat Stretch Banded Kneeling Lat Stretch Banded Spinal Stretch 3 Way Banded Hamstring Stretch Banded Quads Stretch Banded Ankle Stretch
Prep
A
WU Diop System
Warm up with PVC: 10 Pass Through 10 One Arm Pass Through 10 Reverse Pass Through 10/10 PVC Shoulder Stretch 10/10 PVC Twist 10/10 Wrist Mobility 10/10 Hip CARS Over 10/10 Banded Leg Swing 10/10 Banded Side Swing 10/10 Single Leg RDL 10/10 Single Leg Aeroplane
Tabata Activation
B
Activation: Active Plank 20' Superman 20' Hollow 20' Side Plank 20'/20' Quadruped Alternate Bear Hold 20' Straight Leg Hip Bridge 20' Wall Facing Squats 20' Box Jump 20' Alternate Single Leg Box Jump 2O'
C
Back Squat
5, 5, 5, 4, 3, 3, 3, 3 @ 50, 50, 50, 60, 70, 70, 70, 70 %
D
Shoulder Press
4, 4, 3, 3, 3, 3 @ 55, 55, 65, 65, 65, 65 %
E
Clean Deadlift
5, 5, 3, 3, 2, 2, 2, 2 @ 60, 60, 70, 70, 80, 80, 80, 80 %
EMOM 15'
F
Min 1: Lat Pull Down 12 Reps RIR 3 Min 2: Dbs Incline Bench Press 10 RIR 3 Min 3: Overhead Lunges 6/6 RIR 3 Min 4: Rear Delt Raise 15 Reps RIR 5 Min 5: French Press 12 reps RIR 3 x3
Accessory Core
G
Tabata 3min
Sit Ups 20 sec Plank 20 sec V Up 20 sec Plank 20 sec Crunches 20 sec Plank 20 sec Sit Up 20 sec Plank 40 sec
Recovery
H
Banded Cool Down
Cool Down: Banded Arm Line/ Shoulder Stretch Banded Chest Stretch Banded Lat Stretch Banded Kneeling Lat Stretch Banded Spinal Stretch 3 Way Banded Hamstring Stretch Banded Quads Stretch Banded Ankle Stretch
Luca "Mouss" Diop
Luca is a seasoned strength and conditioning coach with over 5 years of experience. Specializing in Olympic weightlifting, he has helped athletes around the world achieve their maximum potential by refining their technique, building strength, and transforming their mindset. His unique approach is backed by decades of expertise and a deep understanding of what it takes to succeed in weightlifting.
Ready to take your training to the next level? Diop Training System Volume 1 is tailored to help you build strength, refine technique, and unlock your full potential. Start today and lay the foundation for long-term success in the weight room. Let’s lift w
Get Diop Training System Volume 1
James
Competitive Swimmer
Verified Athlete"Incorporating the Diop Training System Volume 1 into my swimming routine was a game-changer. My numbers in the gym shot up quickly, but the real win was how it translated to my performance in the water. I felt stronger, more explosive, and faster than ever. This program truly elevated my game!"
Mae
U12 Gymnast
Verified Athlete"When I started weightlifting twice a week alongside my gymnastics, I quickly fell in love with the sport. The variety of exercises kept it exciting, and I could feel myself getting stronger with each session. It’s amazing how much it’s helped me improve both in the gym and as a gymnast!"
Estelle
U17 -49Kg
Verified Athlete"I trained with Mouss, following the Training System 1, and honestly, it paid off. In just over 12 weeks, I added between 5 and 10 kg to each lift, which helped me reach a new level in my goals. Afterward, I moved on to a more advanced program to qualify for the French National, where I placed 2nd."
