Oly Strong: 12-Week Olympic Weightlifting Program

The main goal of this 12-week program is to increase your snatch and clean + jerk. Throughout this period, our emphasis will extend to your squat, pulling, and pressing strength. If you want to blast through your best lifts, and set new PRs this is the program for you! You can run this program as a stand-alone program or alongside your functional fitness training. However, for best results, this should be run as a stand-alone program. For the majority of the 12 weeks, you'll be training 4-5x/week. 4 Strength-focused Days 1 Optional Conditioning-focused Day On average you'll be: Squatting 2x per week Pulling 3x per week Pressing 1-2x per week Snatching 2x per week Cleaning 2x per week Pressing 2x per week The 12 weeks in this program are broken up into three four-week cycles. Volume and intensity will steadily increase during the first three weeks before pulling back on week four. Weeks one and two will be the easiest weeks (but not easy), as the goal is to introduce you to the p