Wild Weightlifting Weeks

EO Performance

Olympic Lifting, Weightlifting
Coach
Elisabeth Oehler

This is a simple 12-week weightlifting program with the focus on improving the Olympic lifts in 4 sessions a week. The program starts with complexes and derivatives of the Olympic lifts, adds squats and pulls to build strength for heavy Snatches and Clean & Jerks. The cycle ends with a competition or 1RM-Test in the main lifts. Technique work comes obviously with it. The program is for intermediate weightlifters and those who want to focus on the main lifts without any "fancy fluff stuff" to just make a session longer. Of course, accessory work is included in the program, but the exercise selection is very basic and focused on what you actually need. The intensity and volume of this program starts moderate and you will only focus on high intensity and low volume in the last 4 weeks. There are 3 planned deload weeks to give your body some time to recover. You should sign up for this program if you are an ambitious weightlifter who wants to have fun and doing a simple, but effective progression over 12 weeks without too much fluff in the program.

$45
Get Wild Weightlifting Weeks
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Some Wild PRs incoming...
12-week competition prep or just for fun max-out at the end of the cycle. It´s a very simple program with a focus on getting stronger and more explosive in the Olympic lifts. It´s for weightlifters, who are training for a local or regional competition or just a gym max-out!
Features
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Access to your coaches
Elisabeth will answer questions about the programming and will provide feedback.
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Programming 4 days per week
4 training sessions per week, that can be moved around your work schedule.
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Delivered through TrainHeroic
You will find all the information you need on Train Heroic, you can track your progress and communicate with your coach.
Equipment
Required
Barbell/Plates // Squat Rack
Recommended
Dumbbells/Kettlebells // Resistance Bands
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Sample Week
Week 1 of 12-week program
Sunday
Wild WL 1.1

A

Snatch Complex #EO2

5 x 2 @ 65, 65, 70, 70, 75 %

B

Power Clean + Push Jerk

6 x 1 @ 65, 65, 70, 70, 75, 75 %

C1

Front Squat

5 x 5 @ 70, 70, 75, 75, 80 %

C2

Bulgarian Split Squat

5 x 6

D1

Plank

3 x 1:00

D2

Copenhagen Plank

3 x 1:00

D3

Dead Bug

3 x 10

D4

Hollow Rock

3 x 10

Monday
Wild WL 1.2

A

Drop Snatch (L)

4 x 4 @ 40, 45, 45, 50 %

B

Clean & Jerk Complex #EO3

5 x 1 @ 65, 65, 70, 70, 75 %

C1

Snatch Pull (L)

6 x 2 @ 75, 75, 80, 80, 83, 83 %

C2

Hang Snatch Pull

6 x 3 @ 75, 75, 80, 80, 83, 83 %

D1

Bent Over Lateral Raise

3 x 8

D2

Pull-Up

3 x 1:00 @ MAX

D3

Split Press (L)

3 x 8

Wednesday
Wild WL 1.3

A

Power Snatch

5 x 3 @ 70, 70, 73, 73, 75 %

B1

Clean Pulls (L)

5 x 2 @ 65, 65, 70, 70, 75 %

B2

Hang Clean (Pos. 3)

5 x 2 @ 65, 65, 70, 70, 75 %

C

Front Squat

5 x 5 @ 70 %

D1

Single Leg RDL

3 x 8

D2

BB Upright Row

3 x 8

D3

Band Face Pull

3 x 8

Thursday
Wild WL 1.4

A

Snatch (L)

6 x 3 @ 70, 70, 73, 73, 75, 75 %

B

Clean & Jerk (L)

5 x 3 @ 70, 70, 73, 73, 75 %

C

Back Squat

8, 8, 7, 7, 6 @ 70, 70, 73, 73, 75 %

D1

DB Windmill

3 x 6

D2

Windshield Wipers

3 x 12

D3

Sotts Press

3 x 6

Coach
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coach-avatar Elisabeth Oehler

Elisabeth is a qualified weightlifting and strength & conditioning coach. She has a Sports Science degree and currently completing a MSc program in Sport Coaching. From 2017-2020 she worked full-time for German Weightlifting and is licensed for "Weightlifting High-Performance" by the German Olympic Sports Confederation (DOSB A-Lizenz). She has worked with rugby, basketball, soccer and cycling.

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Go Wild. lifting is fun

I´m looking forward to seeing your progress!

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FAQs
Is this an individualized program?
No, but you can make adjustments yourself. It´s a program that fits the basic training needs of many intermediate weightlifters.
How much coaching will I receive?
I will answer questions about the program and give advice. I give short technique feedback, but it´s not a 1:1 remote coaching.
Why is there no warm up in the program?
Weightlifters usually have very individual warm up routines and do whatever they feel is necessary for them to mobilize and warm up. There´s not one right way of doing it, you have to figure out what works for you (it may be foam rolling, dynamic stretching or whatever you feel you need).
Can I use this program as a competition preparation?
Yes, this is a progression with a peak at the end of the 12 week cycle. You just have to adjust the days in the last week around your competition date.
Why looks the program structure basically the same every week?
Because that´s how progressions in weightlifting work. You can´t mix it up every week and expect results or getting better. You will see improvements every week, it´s about consistency and getting reps in.
This feels too heavy or too light, what must I do?
If it feels too heavy, adjust your "working max" to a more realistic weight. The same if it feels too light. The first 4 weeks of the program should feel lighter though, so don´t worry. It will get heavier in the last 4 weeks.
Is this program suitable for beginners?
Hmm...not really. It´s an intermediate program for a lifter who already knows a bit about the Snatch and C&J technique. I´m not a "this fits everyone" approach because that never works. There might be something in store for beginners soon.

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