Olympic Weightlifting

8-Week Training Course

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 Olympic Weightlifting

8-Week Training Course

All rights reserved. No part of this manual may be reproduced or

transmitted in any form or by any means, electronic or mechanical,
including photocopying, without the expressed written permission from
Dr. Michael Hartman.

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Disclaimer
All forms of exercise pose some inherent risks. The information
presented is not intended for the treatment or prevention of disease, or a
substitute for medical treatment, nor as an alternative to medical advice.
This publication is presented for information purposes, to increase the
general knowledge of strength and conditioning. The information and
program outlined herein should not be adopted without a consultation
with your health professional. Use of the information provided is at the
sole choice and risk of the reader. This program is designed for healthy
individuals 18 years and older only. Before practicing the exercises in this
book, be sure that your equipment is well-maintained, and do not take
risks beyond your level of experience, aptitude, training and fitness.

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Table of Contents

Introduction…………………………………………………5

Training Considerations……………………………………...7

Training Plan ………………………………………………..8

Training: Phase 1, Weeks 1-3; Loading………………………..9

Training: Phase 2, Weeks 4-6; Maximal………………………12

Training: Phase 3, Weeks 7-8; Competition…………………….15

Training Resources… ………………………………………..17

About Dr. Hartman …………………………………………18

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 Olympic Weightlifting; 8-Week Training Course
By Dr. Michael Hartman

Introduction
Athletes beginning this 8-Week Training Course should have a solid
background in performing the Olympic lifts. This course is not for
beginners; it is primarily intended for intermediate-advanced athletes
with competitive aspirations. This program is designed as a short-term
training program to allow an athlete to increase their competition total in
an 8-week period and is NOT a comprehensive training program to be
followed continuously throughout the year.

If you are looking for a routine designed for a beginner, or instruction

on performing the lifts, I recommend you locate and hire an experienced
coach. No amount of information (books, videos, seminars, etc.) can
replace the experience of working with a “qualified” Olympic
weightlifting coach. If you are a beginner, and locating a coach is not an
option for you, I recommend the book Olympic Weightlifting: A
Complete Guide for Athletes & Coaches by Greg Everett. This book is
a comprehensive guide to learning the Olympic lifts and includes
sections on teaching progressions, error correction, programming,
competition, and sample training programs. The Pendlay Forums,
hosted by Pendlay Barbell, are also a great resource for digital coaching
and general Olympic weightlifting information.

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The last 8-weeks before the meet are the most important in terms of
timing and coordination of the lifts. During this course there is an
emphasis on performing singles (one rep) in the Olympic lifts.
Competing in Olympic weightlifting requires an athlete to perform one
maximal rep, so it is important that you become very good at performing
one rep. Most training weeks during this course will see you working up
to a maximal weight. There will be some days where achieving a max
attempt seems impossible. During these sessions what is important is
the effort to achieve max, rather than the actual weight lifted. The only
maximal attempts that matters are the lifts performed in competition.

Give this training course a solid effort and you will be rewarded with
improved performance in competition. Many athletes have attempted
this course only to quit mid-way through completion, and never
recognized its full benefits. Don’t be one of those lifters. This program
is HARD, but has been proven to be effective when performed
correctly. For the athletes who follow the course to the letter, and have
questions, I am available on a limited basis to answer general questions
(i.e. clarification of exercises, etc.) through email at
doctorhartman@hotmail.com or through my Facebook page. Detailed
analysis of training and specific training questions are limited to my
Distance Coaching clients with whom I am in direct contact on a weekly
basis.

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Training Considerations:
Athletes beginning this course should have a recent competition total
(Snatch and Clean & Jerk) and max Back Squat. These exercises are
programmed based on percentage of max throughout the 8-weeks.

All exercises are listed as Sets x Reps at a prescribed training load (% of

max). Not all exercises have a training percentage; on these exercises
you should use a weight that allows you to complete all sets and reps.

Only the top sets (work sets) are listed in this program. Prior to training
with top sets, perform the necessary warm-up to attempt these weights.
Example: Snatch 1x1 @ 95%. This means warm-up accordingly,
attempting progressively heavier weight until you reach 95% of your max
Snatch, perform this lift then move on to the next exercise.

Missed attempts are normal with Olympic weightlifting however

multiple misses with the same weight can be detrimental to progress.
No more than 3 misses at a given weight are permitted. If you can not
complete a lift after 3 attempts it is time to move on to the next exercise.

Rest for a minimum of 2-minutes between all top sets and attempts.
This program is deigned to increase strength and power, as such
sufficient rest is required. Even on the light days; perform only the
prescribed reps, then take 2 minutes rest.

Ideally, 1 day of rest would be given between training sessions. The

preferred training schedule is Mon, Wed, Fri on 3-day weeks; and Mon,
Wed, Fri, Sat on 4-day weeks.

Some double sessions (2-workouts performed on the same day) are used
during this program. Workouts should be separated by 3-hours
minimum.

This program is not intended for injured or athletes with training

limitations. Do not attempt this program if you are not fully capable of
completing the training sessions as described.

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Training Plan

Volume Intensity

200
180
160
140
120
100
80
60
40
20
0
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8

Training Load Performance

200
180
160
140
120
100
80
60
40
20
0
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8

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Week 1 - Loading

Day 1
Squat 5x5 @ 80%
Snatch 12x1 @ 75%
Clean & Jerk 10x1 @ 75%
RDL 5x3

Day 2
Power + Hang Snatch 4x2 @ 60%
Hang Clean + Jerk 4x2+1 @ 60%
Front Squat 1x1 @ 100, 102, 105, 107, 110%cj
Push Press 3x5

Day 3
Squat 3x5 @ 75%
Snatch 10x1 @ 75%
Clean & Jerk 8x1 @ 75%
RDL 5x3

Day 4
Snatch Max
Clean & Jerk Max
Front Squat 1x1 @ 105, 110, 115%cj

Coaching Notes:

Day 2: Perform a Power Snatch immediately followed by a Hang Snatch.

Do not put the bar down between lifts. Perform 2 Hang Clean reps and
then 1 jerk rep. Front Squat training load is based on Clean & Jerk max.

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Week 2 - Loading

Day 1
Squat 5x5 @ 82%
Snatch 10x1 @ 77%
Clean & Jerk 8x1 @ 77%
RDL 5x3

Day 2
Power Snatch Max
Power Clean & Jerk Max
Front Squat 2-rep Max
Push Press 3x5

Day 3
Squat 3x5 @ 75%
Snatch 10x1 @ 75%
Clean & Jerk 8x1 @ 75%
RDL 5x3

Day 4
Snatch Max
Clean & Jerk Max

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Week 3 - Loading

Day 1
Squat 5x3 @ 85%
Snatch 8x1 @ 80%
Clean & Jerk 6x1 @ 80%
RDL 5x3

Day 2
Power Snatch Max
Power Clean & Jerk Max
Front Squat 2-rep Max
Push Press 3x5

Day 3
Squat 5x3 @ 75%
Snatch 8x1 @ 75%
Clean & Jerk 6x1 @ 75%
RDL 3x3

Day 4
Snatch 1x1 @ 90%
Clean & Jerk 1x1 @ 85%

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Week 4 - Maximal

Day 1
Snatch Max; 1x1 @ 75, 80, 85, 90, 92-95%
Clean & Jerk Max; 1x1 @ 75, 80, 85, 90, 92-95%
Squat 1x2 @ 85, 87, 90, 92%; 1x1 @ 87, 92%

Day 2a
Snatch Max
Clean & Jerk Max

Day 2b
Squat 5x2 @ 85%
Snatch Pull 5x2 @ 90%sn
Clean Pull 5x2 @ 90%cj

Day 3
Snatch 1x1 @ 90-95%, 1x1 @ 80, 85, 90%
Clean & Jerk 1x1 @ 90-95%, 1x1 @ 80, 85, 90%
Front Squat 2-rep Max

Day 4
Snatch Max
Clean & Jerk Max

Coaching Notes:

Day 1: Work up to a max Snatch and C&J; drop the weight down then
perform the described reps. Day 2: Load for the pulls are based on max
Snatch and C&J.

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Week 5 - Maximal

Day 1
Snatch Max; 1x1 @ 75, 80, 85, 90, 92-95%
Clean & Jerk Max; 1x1 @ 75, 80, 85, 90, 92-95%
Squat 1x2 @ 87, 90, 92%; 1x1 @ 87, 90, 92%

Day 2a
Snatch Max
Clean & Jerk Max

Day 2b
Squat 5x2 @ 85%
Snatch Pull 5x2 @ 90%sn
Clean Pull 5x2 @ 90%cj

Day 3
Snatch 1x1 @ 90-95%
Clean & Jerk 1x1 @ 90-95%
Front Squat 2-rep Max

Day 4
Snatch Max
Clean & Jerk Max

Coaching Notes:

*This week is extremely difficult. You may be fatigued and sore. Do

your best to complete all workouts as described.

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Week 6 - Maximal

Day 1
Snatch 1x1 @ 77, 80, 82, 85%, Repeat
Clean & Jerk 1x1 @ 75, 80, 82-85%, Repeat
Squat 4x1 @ 90%

Day 2
Power Snatch 4x2 @ 70%
Power Clean & Jerk 4x1+2 @ 70%
RDL 5x3

Day 3
Snatch 1x1 @ 77, 80, 82, 85%
Clean & Jerk 1x1 @ 75, 80, 82-85%
Squat 4x1 @ 80%

Day 4
Snatch Max
Clean & Jerk 1x1 @ 95%
Front Squat 1x1 @ 105, 110, 115%cj

Coaching Notes:

Day 1: Perform 2 series of the described reps. Work up to 85%, drop

down and follow the same progression. Day 2: Perform 1 Power Clean
rep and 2 Jerk reps.

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Week 7 - Competition

Day 1
Snatch 1x1 @ 77, 80, 82, 85, 87%
Clean & Jerk 1x1 @ 75, 80, 82, 85, 87%
Squat 4x1 @ 90%

Day 2
Power Snatch 4x2 @ 70%
Power Clean & Jerk 4x1+2 @ 70%
RDL 5x3

Day 3
Snatch Max
Clean & Jerk 1x1 @ 90-95%
Front Squat 1x1 @ 105, 110, 115%cj

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Week 8 – Competition Week

Day 1
Snatch 5x1 @ 80%
Clean & Jerk 4x1 @ 75-80%
Front Squat 1x1 @ 90%

Day 2
Snatch 1x1 @ 80%
Clean & Jerk 1x1 @ 75%

Day 3 Competition Max

Competition Notes:
Ideally you would test yourself in a meet at the end of this week. Gym
lifts are great, but what really counts is performing in Competition. If a
sufficient meet can not be located for this date, perform Day 3 under
simulated meet conditions. Invite friends to watch you “compete”, ask
other lifters to “judge” your attempts, and plan your attempts as you
would in competition.

Update me on your progress through these 8-weeks. After you complete

the program send me an email at doctorhartman@hotmail.com and let
me know what you think. All of my programs are constantly adapting
and I value your feedback to improve my programming.

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Training Resources:

Weightlifting Equipment

Weightlifting Shoes

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 About Dr. Hartman
Dr. Michael Hartman is a Sport Scientist, and
recognized expert in training for Strength-Power
and Performance. He earned his Doctorate in
Muscle Physiology and has previously worked as a
Collegiate Strength and Conditioning Coach and
Sport Scientist at the US Olympic Training Center
where he was a member of the inaugural USA Weightlifting
Performance Enhancement Team.

As a Professor, Dr. Hartman is responsible for the education and

training of hundreds of future fitness professionals and coaches. To
date, Dr. Hartman has taught nearly 500 individuals the anatomy,
physiology, and biomechanics of strength training and conditioning at
the college-level. Other areas of teaching emphasis include
neuromuscular physiology and coaching education.

Dr. Hartman has an extensive history of publication in scientific

journals, with nearly 20 articles and 50 abstracts to his credit. His
primary research interest focuses on the adaptations associated with
strength training and conditioning; including athletic performance,
strength-power training, and overtraining syndrome and recovery
strategies.

Dr. Hartman is currently working to bring his knowledge and experience

to a wider audience by maintaining the Doctor Hartman blog, where he
publishes new information related to training for Strength-Power-
Performance, Sport Science, and general Strength & Conditioning. It is
his goal to provide readers with the resources necessary to make
informed decisions and maybe shed some light on new topics as they
appear in the media.

Dr. Hartman is available for individual and team training program and
sport science consultations at doctorhartman@hotmail.com or through
the Doctor Hartman blog. Connect with Doctor Hartman on Facebook
and Twitter

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