Olympic Weightlifting Off Season Program - 8 Weeks

CH Fitness and Performance

Weightlifting, Strength & Conditioning
Coach
Cara Heads Slaughter, M.A, OLY

All competitive weightlifters, from intermediate to elite, benefit significantly from taking a break from the physical and mental rigor of preparing for competition. CHFP Weightlifting athletes are encouraged to identify an "off-season" each year to allow the body to recuperate and  recover and to enhance general physical preparedness for future training cycles.  CHFP Off Season programs emphasize general strength and conditioning, mobility, and attention to technique work on the snatch, the clean and the jerk at moderate intensity.

benefit-image-0
Why EVERY Lifter Needs an Off-Season
A well-planned off-season program offers a break from the physical and mental rigor of preparing for competition; allows the body to recuperate and recover; and enhances general physical preparedness for future training cycles.
Features
feature-icon
Programming 3 days per week
Emphasizing general strength and conditioning, mobility, and attention to technique work on the snatch, the clean and the jerk at moderate intensity.
feature-icon
Exercise Video Guidance
Available in a video library accessible in our "Coaching Tips" section.
feature-icon
Delivered through TrainHeroic
Equipment
Required
Barbell // Bumper plates // Squat rack
Recommended
Bench and rack // Pull up bar
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Back Squats

3 x 8

B

RDL

3 x 5

C

Overhead Press

3 x 8

D

Weighted Sit Ups

3 x 10

Tuesday
Week 1 Day 3

A

Snatch + 1 Overhead Squat

5 x 1

B

Eccentric Back Squats

3 x 5

C

Bent Over Rows

3 x 8

D

Russian Twists

3 x 10

Thursday
Week 1 Day 5

A

Clean and Jerk

5 x 1

B

Clean Grip Deadlifts

3 x 8

C

Bench Press

3 x 8

D

Weighted Plank Hold

3 x 0:30

Coach
coach-avatar Cara Heads Slaughter, M.A, OLY

Olympian. USAW International Coach. USAW Hall of Fame. Athletes under Cara's guidance have earned numerous medals at national and international competitions and set multiple Youth, Junior and Masters American records. Cara is certified as a IWF Coach Course Instructor and a USAW Coach Course Lead Instructor.

closer-image-1
closer-image-2
Enhance your general physical preparedness!

Our Off Season program emphasizes general strength and conditioning, mobility, and attention to technique work on the snatch, the clean and the jerk at moderate intensity.

Get Olympic Weightlifting Off Season Program - 8 Weeks
closer-image-3
FAQs
How often should I use this program?
We recommend athletes incorporate a 4-week or 8-week "off-season" program at least 1-2 times per year.
Olympic Weightlifting Off Season Program - 8 Weeks