Strength & Conditioning - Olympic-Style Weightlifting Program Design Part I

Feb 3

Ben Foodman - sport psychology expert and AASP CMPC located in Charlotte, North Carolina — ***Photo Credit*** ***HOOKGRIP***

About the Author

Ben Foodman is a licensed psychotherapist & performance specialist. He owns his private practice located in Charlotte North Carolina where he specializes in working with athletes to help them overcome mental blocks (the yips), PTSD, ADD / ADHD and achieve flow states through the techniques of Brainspotting & Neurofeedback. If you are interested in services, use the link here! Enjoy the article below!

Ben Foodman - Sport Psychology & Certified Brainspotting Consultant in Charlotte North Carolina

Olympic-Style Weightlifters & Program Design

During mental performance consultations with athletes, I often get asked how to properly design a long-term strength training program. For this Training Report I wanted to provide a sample 6 week Olympic weightlifting mesocycle. This is a generalized program and is not meant to be utilized by readers due to the fact that individual considerations have not been factored into this program. Rather, this is an illustration of how percentages and workload should change throughout the training period when preparing for an Olympic weightlifting competition. I have also provided video content at the end of this Training Report for those that are interested in seeing these lifts performed at the highest level!

Ben Foodman - Certified Brainspotting Consultant and Sport Psychology expert located in Charlotte North Carolina

WEEK I.

Day I.

Technical Work - Full Snatch 3 x 2 @ 75% - C&J 3 x 2 @ 75% - Fr SQ 3 x 5 @ 75%

Accessory Work - Single Leg RDL 3 x 8 - Hand to shoulder touch 3 x 8 - DB Row 3 x 5 90% - Bridging with Resistance Band

Day II.

Technical Work - Full Snatch 3 x 2 @ 75% - C&J 3 x 2 @ 75% - Fr SQ 3 x 5 @ 75%

Accessory Work - Single Leg RDL 3 x 8 - Hand to shoulder touch 3 x 8 - DB Row 3 x 5 90% - Bridging with Resistance Band

Day III.

Technical Work - Full Snatch 3 x 2 @ 75% - Full Clean 2 x 2 @ 75% - BTN Jerks From Block 3 x 3 @ 75% - Bk SQ 3 x 5 @ 75%

Accessory Work - Single Leg RDL 3 x 8 - Hand to shoulder touch 3 x 8 - DB Row 3 x 5 90% - Bridging with Resistance Band

WEEK II.

Day I.

Focus Work - Full Snatch 3 x 2 @ 80% - C&J 2 x 2 @ 80% - Fr SQ 3 x 5 @ 80%

Accessory Work - Single Leg RDL 3 x 8 - Hand to shoulder touch 3 x 8 - DB Row 3 x 5 90% - Bridging with Resistance Band

Day II.

Focus Work - Full Snatch 3 x 2 @ 80% - C&J 2 x 2 @ 80% - Fr SQ 3 x 5 @ 80%

Accessory Work - Single Leg RDL 3 x 8 - Hand to shoulder touch 3 x 8 - DB Row 3 x 5 90% - Bridging with Resistance Band

Day III.

Technical Work - Full Snatch 3 x 2 @ 80% - Full Clean 2 x 2 @ 80% - BTN Jerks From Block 3 x 3 @ 80% - Bk SQ 3 x 5 @ 80%

Accessory Work - Single Leg RDL 3 x 8 - Hand to shoulder touch 3 x 8 - DB Row 3 x 5 90% - Bridging with Resistance Band

WEEK III.

Day I.

Focus Work - Full Snatch 2 x 2 @ 85% - C&J 2 x 2 @ 85% - Fr SQ 3 x 5 @ 85%

Complex - Halting Power Snatch BTN + Hang Full Snatch High Hip + 2 OH SQ 2 x 2 @ 80%

Day II.

Focus Work - Full Snatch 2 x 2 @ 85% - C&J 2 x 2 @ 85% - Fr SQ 3 x 5 @ 85%

Complex - Halting Power Clean BTN + Hang Full Clean High Hip + 2 Fr SQ + Pwr Jerk 2 x 2 @ 80%

Day III.

Technical Work - Full Snatch 2 x 2 @ 85% - Full Clean 2 x 2 @ 85% - Jerks From Block 2 x 2 @ 85% - Bk SQ 3 x 5 @ 85%

Accessory Work - Single Leg RDL 3 x 8 - Hand to shoulder touch 3 x 8 - DB Row 3 x 5 90% - Bridging with Resistance Band

WEEK IV.

Day I.

Focus Work - Full Snatch 2 x 2 @ 90% - C&J 2 x 1 @ 90% - Fr SQ 3 x 3 @ 90%

Complex - Halting Power Snatch BTN + Hang Full Snatch High Hip + 2 OH SQ 2 x 2 @ 80%

Day II.

Focus Work - Full Snatch 2 x 2 @ 90% - C&J 2 x 1 @ 90% - Fr SQ 3 x 3 @ 90%

Complex - Halting Power Clean BTN + Hang Full Clean High Hip + 2 Fr SQ + Pwr Jerk 2 x 2 @ 80%

Day III.

Technical Work - Full Snatch 2 x 2 @ 90% - Full Clean 2 x 2 @ 90% - Jerks From Block 2 x 2 @ 90% - Bk SQ 3 x 3 @ 90%

Accessory Work - Single Leg RDL 3 x 8 - Hand to shoulder touch 3 x 8 - DB Row 3 x 5 90% - Bridging with Resistance Band

WEEK V.

Day I.

Focus Work - Full Snatch 2 x 1 @ 95% - C&J 2 x 1 @ 95% - Fr SQ 2 x 2 @ 95%

Day II.

Focus Work - Full Snatch 2 x 1 @ 98% - C&J 2 x 1 @ 98% - Fr SQ 2 x 1 @ 98%

Day III.

Focus Work - Full Snatch 2 x 1 @ 95% - C&J 2 x 1 @ 95% - Bk SQ Attempt New 1 RM

TAPER PERIOD COMMENCEMENT:

11 DAYS OUT - SN 1 X 1 @ 95% + ATTEMPT C&J OPENER

8 DAYS OUT - ATTEMPT SN OPENER + C&J 2 X 2 @ 65%

5 DAYS OUT - SN 2 X 2 @ 65% + C&J 2 X 2 @ 65%

2 DAYS OUT - SN 2 X 2 @ 65% + C&J 2 X 2 @ 65%

COMPETITION DAY

Note To Reader:

If you are an athlete reading this segment of the TRAINING REPORT, hopefully this content was helpful! I put the Training Report together because I felt like many of the discussions on issues such as the Yips/mental blocks, strength training & other subject matter on athlete performance concepts were really missing the mark on these ideas (e.g. how trauma is the direct cause of the Yips). If you are interested in learning more, make sure to subscribe below for when I put out new content on issues related to sport psychology & athlete performance! Also, if you are looking to work with a mental performance specialist, you are in the right place! USE THIS LINK to reach out to me to see if my services are the right fit for your goals!

ARE YOU ON THE LIST?

Make sure you’re signed up to Ben’s mailing list to receive news & updates on new strategies in sport psychology, upcoming workshops & products. Don’t wait, sign up now!

Check Out The Previous Training Reports!

Featured

Strength & Conditioning - Exercise Science Periodization Strategies Part V. Warm Up & Flexibility For Athletes

Even though a warm up and stretching are universally recognized as a key part of athlete performance, this part of training often gets overlooked. I want to review the mental and physical benefits of a proper warm up for athletes in this issue of the Training Report...

Strength & Conditioning - Olympic Weightlifting Program Design (Bulgarian Style)

Athletes across different sports have seen the benefits of Olympic-style weightlifting. However, there is a style of programming that evolved from the sport called Bulgarian-style periodization. For this issue of the Training Report I want to review this strategy…

Strength & Conditioning - Exercise Science Periodization Strategies Part IV. Agility & Quickness

When athletes work with Certified Strength & Conditioning Specialists (CSCS), sometimes they will focus on improving their quickness & agility. For this issue of the Training Report we will review some introductory strategies exercise science professionals use with athletes…

Strength & Conditioning - Exercise Science Periodization Strategies Part III. Athlete Maximum Strength & Mental Performance

One area where athletes try to enhance their performance is through maximum strength training. For this issue of the Training Report I want to review peer-reviewed strategies that Certified Strength & Conditioning Specialists use to enhance both athlete physical and mental strength outcomes…

Strength & Conditioning - Exercise Science Periodization Strategies Part II. Athlete Muscle Gain & Hypertrophy Training

When athletes work with Certified Strength & Conditioning Specialists (CSCS), their goals will usually match what their sport demands are. For this issue of the Training Report, I want to discuss one area of training that all athletes focus on which is building muscle mass, AKA hypertrophy…

Strength & Conditioning - Exercise Science Periodization Strategies Part I. Endurance Athletes

Endurance athletes have begun to rely more and more on state of the art strength & conditioning programs to help them peak at the right time for competitions. For this issue of the Training Report I want to review some of the exercise science behind endurance athlete periodization strategies…

Strength & Conditioning - The Connection Between Brainspotting & Mental Performance For Olympic Weighting Athletes

Oftentimes, strength & conditioning coaches underestimate how human psychology impacts physical performance. For this issue of the Training Report I want to review the psychology behind Olympic Weightlifting…

Strength & Conditioning - Core Development Guide For Athletes

When athletes are focused on their strength & conditioning, there are different approaches they can use. For this Training Report I want to focus on Prehab-style approaches that emphasize core training development and the benefits that come with these exercises…

Strength & Conditioning - Program Design For Marathon & Half-Marathon Runners

Endurance athletes such as marathon, half-marathon and ultra-marathon athletes should always incorporate heart rate zone training and weightlifting into their program design. For this Training Report I am going to provide a sample program on these strategies…

Strength & Conditioning - Why World Championship Athletes Need To Cross Train

Certified Strength & Conditioning Specialists (CSCS) and USA Weightlifting coaches have long contended that regardless of sport, all athletes need to cross-train either through strength training or participation in other sports. This issue of the Training Report explores why this is absolutely necessary…

Strength & Conditioning - How To Develop Championship Athleticism With ALMOST No Equipment

Many athletes are under the impression that they need the most advanced equipment in strength & conditioning to achieve world championship results. For this issue of the Training Report, Ben explores a sample program design using a minimalist approach that will yield high caliber performance outcomes…

Strength & Conditioning - Why Only Elite Athletes Use Olympic-Style Weightlifting / Sample Program Design

USA Weightlifting Coaches and Certified Strength & Conditioning Specialists (CSCS) through the National Strength & Conditioning Association (NSCA) have been screaming about the benefits of Olympic-style weightlifting for years. This Training Report explores why ALL athletes need to include these lifts in their training…

Strength & Conditioning - Implications Of Psychological Trauma For Tactical Athletes & Human Performance Professionals

Tactical athlete populations such as military personnel, police officers, and fire & rescue will work with human performance experts that specialize in strength & conditioning to help enhance their performance through a variety of exercise science applications. I was recently afforded the opportunity to write for the NSCA’s TSAC Report (Issue 63) to discuss how psychological trauma can affect tactical athlete performance in strength training…

Strength & Conditioning - Hypertrophy Programming

As a Certified Strength & Conditioning Specialist, clients frequently ask me how they can train effectively to add muscle mass. While this may seem like a very simple answer, the truth is that the approach will need to be somewhat different per individual. For this Training Report I will review critical strength & conditioning protocols as well as Precision Nutrition strategies to help individuals increase muscle mass…

Strength & Conditioning - How To Train Everyday As An Athlete & Avoid Overtraining

Many Certified Strength & Conditioning Specialists and other experts in sports performance have been developing new methods to help athletes such as Olympic weightlifters effectively train seven days per week. For this Training Report, I will be reviewing self-monitoring recovery tactics, what daily training protocols look like, and how different energy systems require different periodization tactics…

Strength & Conditioning - Training For Mountaineering & Endurance Athlete Performance

One of the most challenging sport performance environments to train for are mountains. Whether you are an alpine athlete, trail runner, a tactical athlete or ski mountaineer, you need to cultivate the perfect blend of endurance, explosive power, strength & psychological fortitude to overcome the obstacles that mountains produce. This Training Report issue will cover all of the key elements involved with mountaineering performance.

Strength & Conditioning - Olympic-Style Weightlifting Program Design Part II

This is the second Training Report series that will cover Olympic-style weightlifting program design. As a Certified Strength & Conditioning Specialist and a USAW Level 2 coach, clients I consult with will often ask about the process of designing a long-term weightlifting program. For this Training Report I will be providing an example of an annual training program schedule that illustrates the macro training block format…

Strength & Conditioning - Olympic-Style Weightlifting Program Design Part I

For this Training Report I wanted to provide a sample 6 week Olympic weightlifting mesocycle. This is a generalized program and is not meant to be utilized by readers due to the fact that individual considerations have not been factored into this program. Rather, this is an illustration of how percentages and workload should change throughout the training period when preparing for an Olympic weightlifting competition.

Strength & Conditioning - Kettlebell Workout

Over the course of my career I’ve found that while many athletes want to use kettlebells, they are hesitant to start training with them because they aren’t quite sure what to do with the kettlebell. For this training report I want to provide a sample kettlebell training session that you can use as a general point of reference. Research suggests that unilateral work will enhance bilateral training outcomes & kettlebells are a great way to achieve that outcome.

Strength & Conditioning - Destroying the One Rep Max Myth

Certified Strength & Conditioning Specialists, Tactical Strength & Conditioning Facilitators and USA Weightlifting coaches are experts in periodization and program design. However, there are some sport coaches and strength coaches that avoid one rep max attempts. I will be using this Training Report to debunk those myths and provides an Olympic Weightlifting training program example that all athletes and coaches can use as a reference…

s&c vol 1series 1

Benjamin Foodman

LCSW, Performance Consultant

Strength & Conditioning - Olympic-Style Weightlifting Program Design Part I

About the Author

Olympic-Style Weightlifters & Program Design

WEEK I.

WEEK II.

WEEK III.

WEEK IV.

WEEK V.

TAPER PERIOD COMMENCEMENT:

11 DAYS OUT - SN 1 X 1 @ 95% + ATTEMPT C&J OPENER

8 DAYS OUT - ATTEMPT SN OPENER + C&J 2 X 2 @ 65%

5 DAYS OUT - SN 2 X 2 @ 65% + C&J 2 X 2 @ 65%

2 DAYS OUT - SN 2 X 2 @ 65% + C&J 2 X 2 @ 65%

COMPETITION DAY

Note To Reader:

ARE YOU ON THE LIST?

Check Out The Previous Training Reports!

Strength & Conditioning - Olympic-Style Weightlifting Program Design Part II

Precision Nutrition - Workout Nutrition For Athletes