Below is a 12‐week, six-days‐per‐week professional-style program that mimics how elite Olympic weightlifters structure their training—while still fitting into 90 minutes per session. This plan is designed to build impeccable technique, strength, and power in both the snatch and the clean & jerk. Please note that while this program is “pro style” in structure and periodization, it is advanced. Because you’re early in your journey (and given your body composition), I strongly recommend working with a qualified coach and paying close attention to recovery and technique.
Overview & Periodization
Macrocycle: 12 Weeks
Mesocycles:
- Weeks 1–4 (Foundation & Technique): Emphasis on refining movement patterns, building mobility, and establishing a solid work capacity with moderate loads.
- Weeks 5–8 (Volume & Intensity Build): Increase training maxes gradually, adding volume at higher intensities, and incorporating additional accessory work.
- Weeks 9–12 (Peaking & Competition Simulation): Focus on high-intensity singles/doubles, reducing volume slightly, and practicing competition-style attempts.
Daily Structure:
- Warm-Up (10 minutes): Joint mobility, dynamic stretches, and bar drills.
- Primary Drills & Technique Work: Specific to the day’s focus.
- Main Lifts: Using percentage-based loading off a “training max” (TM) that you adjust over time.
- Accessory Exercises: Squats, pulls, and core work to support the lifts.
- Cool Down (5–10 minutes): Static stretching, foam rolling, and mobility work.
Weekly Schedule
| Day | Focus |
|---|---|
| Monday | Snatch Focus: Technique drills, full snatch work, and accessory pulls/squats. |
| Tuesday | Clean & Jerk Focus: Technique drills, full clean & jerk work, plus front squat & jerk practice. |
| Wednesday | Technique & Recovery: Light technical work (muscle snatches/cleans), mobility, and core. |
| Thursday | Heavy Snatch Day: Build to heavy singles/doubles, with long rest and quality recovery between attempts. |
| Friday | Heavy Clean & Jerk Day: Progressive heavy work, including jerk technique emphasis and supporting front squats. |
| Saturday | Dynamic/Complex Day: Combined complexes (e.g., snatch + overhead squat or clean + jerk complexes) and moderate accessory work. |
| Sunday | Rest & Active Recovery: Full rest or light active recovery (walking, yoga, or stretching). |
Daily Session Details
Monday – Snatch Focus
- Warm-Up (10 minutes):
- General mobility drills (shoulders, hips, ankles).
- Bar work with an empty bar focusing on technique.
- Drill Work:
- Hang Snatch Balance: 3×3 at ~50% TM.
- Overhead Squat: 3×5 at ~50% TM (to reinforce stability and depth).
- Main Lift – Full Snatch:
- Warm-Up Sets: 2×2 @ 50% TM, then 2×1 @ 60% TM.
- Working Sets: 3×2 at 65–70% TM. Emphasize speed, proper extension, and receiving position.
- Accessory Work:
- Snatch Pulls: 3×3 at ~90% of your working snatch weight (to strengthen the pull).
- Back Squat: 3×5 with a moderate load (build overall leg strength).
- Cool Down:
- Static stretching focusing on shoulders, hips, and lower back.
- Foam rolling.
Tuesday – Clean & Jerk Focus
- Warm-Up (10 minutes):
- Joint mobility (wrists, ankles, shoulders).
- Light dynamic drills and bar warm-up.
- Drill Work:
- Hang Clean: 3×3 at ~50% TM.
- Front Squat: 3×5 at 50–60% TM.
- Main Lift – Full Clean & Jerk:
- Warm-Up Sets: 2×2 @ 50% TM, then 2×1 @ 60% TM.
- Working Sets: 3×2 at 65–70% TM. Focus on a smooth catch and strong jerk drive.
- Jerk Technique:
- Split Jerk or Push Jerk: 3×2 at a moderate load (practice footwork and lockout).
- Cool Down:
- Mobility work and static stretching.
Wednesday – Technique & Recovery
- Warm-Up (5–10 minutes):
- Light cardio (rowing, cycling) plus dynamic mobility.
- Technical Drills:
- Muscle Snatch & Muscle Clean: 3×3 at 40–50% TM (focus on bar path, speed, and rhythm).
- Drop Snatches: 2×3 (to reinforce rapid, confident positioning).
- Light Accessory Work:
- Core Exercises: Planks or anti-rotation holds, 3×30 seconds.
- Optionally, light Front Squats 3×5 (with emphasis on speed and technique).
- Cool Down:
- Foam rolling and static stretches.
Thursday – Heavy Snatch Day
- Warm-Up:
- Full mobility routine and progressive bar drills.
- Main Lift – Heavy Snatch:
- Progressive Warm-Up: Increase loads in small increments.
- Heavy Singles: 4 attempts working up to 80–85% TM. Rest 3–4 minutes between efforts.
- If quality diminishes, drop back to speed sets (e.g., 2×1 at 70% TM).
- Accessory:
- Overhead Squat: 3×3 at ~60% TM to support stability under heavy loads.
- Cool Down:
- Thorough mobility work and static stretching.
Friday – Heavy Clean & Jerk Day
- Warm-Up:
- Dynamic joint mobility and bar drills.
- Main Lift – Heavy Clean & Jerk:
- Progressive Warm-Up: Gradually ramp the load.
- Heavy Work: 4 heavy attempts (singles or doubles) at 80–85% TM. Ensure full recovery between sets.
- Jerk Technique: Practice 3 sets of 2 reps at ~70% TM focusing on footwork and lockout precision.
- Accessory:
- Front Squat: 3×3 at ~70% TM to build leg drive.
- Cool Down:
- Stretching and foam rolling.
Saturday – Dynamic/Complex Day
- Warm-Up:
- Joint mobility and activation drills.
- Complexes (Choose One or Alternate Weekly):
- Option A:
- Snatch from the Floor + Overhead Squat: 3 sets of 2 reps at 60% load.
- Option B:
- Clean + Front Squat + Jerk: 3 sets of 2 reps at 60% load.
- Option A:
- Supplemental Work:
- Additional moderate snatch/clean pulls: 3×3 focusing on speed.
- If energy permits, incorporate light plyometric drills or a brief 10-minute moderate-intensity conditioning session.
- Cool Down:
- Comprehensive stretching and foam rolling.
Sunday – Rest & Active Recovery
- Rest:
- Complete break from heavy lifting.
- Optional Active Recovery:
- Light walking, yoga, or a gentle mobility session to keep blood flowing and aid recovery.
Weight Selection & Progression Guidelines
- Establish a Training Max (TM):
- Set your TM at roughly 90% of your current best for each lift. Use this number to calculate percentages for warm-ups, working sets, and heavy attempts.
- Loading Percentages:
- Warm-Up: 40–50% of TM
- Volume/Technique Work: 60–70% of TM
- Heavy/Singles: 80–90% of TM (and 90–95% during peaking weeks)
- Progression:
- When you’re consistently completing your prescribed reps with solid technique, increase your TM by 2.5–5 kg.
- Maintain a detailed training log to adjust loads based on performance and recovery.
Additional Professional Considerations
- Technique Analysis:
- Record your lifts regularly to evaluate bar path, positioning, and speed. Elite lifters often work closely with coaches who provide video feedback.
- Accessory & Mobility Work:
- Integrate dedicated mobility sessions (or even occasional separate flexibility classes) to prevent injury and improve range of motion.
- Nutrition & Recovery:
- As a professional program is very demanding, a tailored nutrition plan (preferably with a sports nutritionist) is essential to support energy demands and body composition changes.
- Prioritize sleep and consider periodic deload weeks or sessions if fatigue sets in.
- Mental Preparation:
- Visualization, goal setting, and competition simulations are parts of a professional regimen. Spend time focusing mentally on technique and performance.
Final Notes
This program is designed to be challenging and is structured similarly to what professional Olympic lifters might use—albeit with adaptations for your current experience level and time constraints. The emphasis is on quality technique, gradual overload, and comprehensive accessory work.
Remember:
- Safety & Form First: If fatigue or technique deteriorates, adjust the load or volume.
- Coaching Is Key: Working with a qualified coach (even for occasional feedback) is invaluable.
- Be Patient: Building toward a 150 kg snatch is a long-term goal that requires consistency and continuous improvement.
Embrace the journey, monitor your progress, and adjust as needed. Best of luck training like a pro!
