8 Week Summer Olympic Weightlifting Program

This 8-week program will teach the fundamentals of Olympic weightlifting. Athletes will learn mobility exercises, technical drills, and specific lifts that revolve around Olympic weightlifting. The clean & jerk and the snatch are THE MOST IMPORTANT lifts that a track and field athlete can learn as they grow and develop to be more explosive and competitive.

Below is what will be covered over the duration of this 8-week program:

• Week 1: Visual Aid Lecture Covering Olympic Lifts; Proper Warm-up and Cool Down Walkthrough; Foundations of the Snatch and the Clean & Jerk
• Week 2: Muscle Snatch, Hang Snatch, and Full Snatch Progression; Snatch Accessory Lifts; Snatch ROM Exercises
• Week 3: Snatch Pulls and Snatch Balance; Snatch Volume Work
• Week 4: Muscle Clean, Hang Clean and Full Clean Progression; Clean Accessory Lifts; Clean ROM Exercises
• Week 5: Progression to Push Jerk; Split Jerk Technical Drills; Clean Pulls; Clean Volume Work
• Week 6: ​Olympic Lifting Safety; Snatch Volume Work; Clean & Jerk Volume Work
• Week 7: Snatch Volume Work; Clean & Jerk Volume Work
• Week 8: Build to Heavy 1-Rep/Mini Competition

Location: Thiel College Memorial Fitness Center