The term 'Olympic' in Olympic weightlifting stems from its integration into the modern Olympic Games, where it has been a fixture since the Paris Games of 1900. Unlike general weightlifting, Olympic weightlifting specifically refers to the sport recognized and governed by the International Weightlifting Federation (IWF), featuring two primary lifts: the snatch and the clean & jerk. These lifts require explosive strength, technique, and precision, distinguishing Olympic weightlifting from other forms of weight training. With the 2024 Paris Olympic Games approaching, weightlifting continues to garner significant attention as a core Olympic sport. It enhances strength training while also improving power, speed, and overall athleticism.
Essential to this training discipline is the barbell plate set, including weightlifting plates and bars, which are indispensable tools for individuals serious about achieving their fitness goals. This article delves into a series of weightlifting workouts meticulously crafted to optimize your potential using these critical pieces of equipment in your strength training routine.
CONTENTS
Understanding Olympics Bars and Plates
Workout Plans
Tips for Success
Conclusion
Understanding Olympic Bars and Plates
Before diving into specific workouts, let's briefly understand the equipment involved:
Olympic Barbell:
-
Standard Olympic barbells weigh 44 pounds (20 kilograms ) for men and 33 pounds (15 kilograms) for women.
-
They are 7.2 feet (2.2 meters) long and are designed to withstand heavy loads during dynamic lifts.
Olympic Plates:
-
These plates come in various weights (e.g. 5.5 pounds, 11 pounds, 22 pounds, 44 pounds) and are made of durable materials like iron or rubber-coated steel.
-
They slide onto the Olympic bar, allowing for incremental adjustments in resistance.
Workout Plans
How to Design Your Weightlifting Program？ There are three important points to note：
-
Frequent Practice of the Olympic Weightlifting Movements
Weight lifting must be done at least twice a week for optimal results. Because research shows (Edwards 2010) that you need regular exposure to a pattern of exercise to master it. But the good news is that because these movements are usually lighter and have no centrifugal component, you can recover from them quickly (especially snatch).
-
Regular Inclusion of Squats, Deadlift Variations, and Overhead Exercises
Two squats, two overheads and a heavier pull each week are the usual training schedules chosen. Obviously, you can adjust the amount of strength training to suit your needs, but this tip should give you a good starting point.
-
Schedule Both of the Above in a Way that Allows for Recovery
In the case of the first two, you need to do some core exercises and back exercises. It can be easy to mess up. The best way to solve this problem is to use a heavy-light-heavy type structure. On days when you're heavy, you either a) get heavier, b) get more exercise, or c) do both. Then on your lighter days, you do the opposite.
Suggested Set and Rep Schemes
For your strength work, there’s no need to overcomplicate this. Aim for something in the range of three to five sets of three to five reps for your squats, pulls, and overhead strength movements. The frequency of training during the week also varies from beginner to intermediate to advanced
-
Beginners
Beginners have poor exercise skills and no concept of what most exercises are about. Even in the most basic training, they lack stability. Often, newbies have never increased their strength or muscles and don't know how to train and eat properly.
After taking the time to practice and master the basic snatch and clean and jerk exercises, the Olympic weightlifting program 3 days a week is the best for them.
-
Intermediate
In the snatch and clean and jerk, intermediate weightlifters have reached around 85-90% of their maximum strength and technique. An intermediate weightlifting program can comprise 4-5 sessions per week with enough volume.
-
Advanced
A very small percentage of athletes progress to the advanced and elite level. Elite athletes have encountered highly challenging obstacles during their athletic and training careers and have learned to overcome them via trial and error.
After understanding the above essentials, the following program is an example of a four-day weightlifting split. It contains a decent amount of specific weightlifting training, alongside twice-weekly squatting and overhead work, plus once-weekly heavy pulling. It's spread across the week using the high-low-high format, and it utilizes a balanced mix of intensity ranges for weightlifting movements. (The following percentages represent the percentage of your maximum weight for that exercise.)
Monday:
-
Snatch: 5x3 up to 75%
-
2 Hang Clean + 1 Jerk: 5 sets up to 70%
-
Back Squat: 5x5 up to75%
-
Core and Lower Back
Wednesday:
-
Hang Snatch: 5x3 up to 70%
-
Clean and Jerk: 5x2 up to 75%
-
Front Squat: 5x3 up to 80%
-
Strict Press: 5x5 up to 75%
Friday:
-
Snatch: Single at 90+% then 2x2 up to 85%
-
Clean and Jerk: Single at 90%+ then 2x2 up to 85%
-
Clean Deadlift: 3x5 up to 75% (of best clean deadlift)
-
Core and Lower Back
Saturday:
-
2 Muscle Snatch + 1 Overhead Squat: 3x3 Light by feel
-
Power Clean + Power Jerk: 3x2 up to 60%
-
Push Press: 5x3 up to 80%
-
Pull-Ups: 3 Sets of Max Reps
Tips for Success
Regardless of your level, here are some tips to optimize your Olympic weightlifting workouts:
Progress Gradually: Increase weights incrementally to avoid overloading.
Focus on Technique: Quality over quantity; perfect your form before adding more weight.
Rest and Recovery: Allow adequate rest between sets and workouts to prevent burnout and injuries.
Nutrition: Fuel your body with sufficient protein and carbohydrates to support muscle growth and recovery.
Consistency: Regular training is key to seeing progress in strength and performance.
Conclusion
Incorporating Olympic bars and plates into your fitness routine opens up a world of possibilities for strength and athleticism. Whether you're a beginner learning the ropes or an advanced lifter aiming for peak performance, these workouts provide a structured approach to help you achieve your goals. Remember, safety and technique should always be prioritized to ensure long-term progress and enjoyment in your weightlifting journey. Embrace the challenge, stay focused, and watch as your strength and confidence soar with each lift.
FAQ
Q: How can beginners get started with Olympic weightlifting without risking injury?
A: Beginners should prioritize learning proper techniques under the guidance of a qualified coach. Starting with light weights and gradually increasing load as technique improves is crucial to prevent injury and build a solid foundation.
Q: What are the benefits of including Olympic weightlifting in my fitness routine?
A: Olympic weightlifting not only enhances strength but also improves power, speed, coordination, and flexibility. It provides a comprehensive workout for both muscle development and overall athleticism.
Q: What's the difference between the beginner, intermediate, and advanced workouts mentioned in the article?
A: The workouts progress in complexity and intensity as you advance. Beginners focus on mastering basic movements and techniques, while intermediate and advanced lifters incorporate heavier weights and more dynamic exercises to build strength and power.
