olymipic weightlifting program
Olympic Weightlifting Programs
Written by Nichole Kribs

The surge of CrossFit over the last 10 years has really pushed Olympic Weightlifting into the public eye and now has trainers and athletes alike incorporating Olympic Weightlifting into their training regime.

If you weren’t a football player in high school or somehow had an amazing coach or trainer who exposed you to Olympic Weightlifting at a young age then you are most likely fairly new to the sport.

However, CrossFit has helped make Olympic Weightlifting a popular choice for many who are looking to get stronger and improve their athleticism.

3 Benefits of Olympic Weightlifting (For Everyone)

There are many benefits of training the Olympic lifts that can help people of all ages become more athletic. Below are three main training benefits of the Olympic Lifts:

1. Improved Mobility

The Olympic Lifts require a great degree of mobility so those who regularly incorporate the lifts into their training program have improved mobility.

2. Improved Body Composition

Performing full body, explosive lifts will help improve a person’s body composition by building muscle while improving athleticism.

3. Improved Core Strength

It is shocking how much midline strength is needed for the Olympic lifts. Holding positions for technique work and finding stability with the clean & jerk and snatch all require a tremendous amount of core strength.

Benefits of Olympic Lifting for CrossFit

CrossFit helped popularize Olympic Weightlifting because CrossFit utilizes the Olympic Lifts for part of its training stimulus. Becoming proficient in the Olympic lifts will directly help you improve your training in CrossFit.

Not only will your strength improve with your Clean & Jerk and Snatch but you will also become more explosive and athletic as you become more proficient in your Olympic Lifting.

Are Olympic Weightlifting Programs Good for Beginners?

Yes, but be selective in what type of program you follow. The Clean & Jerk and Snatch are complex movements so it will take time to learn the proper technique to avoid injury. The best way to do this is to follow a program that puts emphasis on positional work for each lift and keeps the percentage low.

This way a beginner is learning exactly how each position of the lift feels and can create better body awareness when performing the lifts. Ideally, beginners will work with a coach who can provide hands-on coaching.

However, if you don’t have access to a coach at your gym then try our Invictus 3-Day Weightlifting Program.

What is a Typical Olympic Weightlifting Workout?

For a typical Olympic Weightlifting session, check out one of these examples from Invictus 3-Day Weightlifting sessions:

Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2-second pause at knee x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Snatch
*Sets 3-4 @ 85% of 1-RM Power Snatch
*Sets 5-6 @ 90% of 1-RM Power Snatch

Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2-second pause at knee + Power Jerk

*Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean & Power Jerk

Every 90 seconds, for 9 minutes (6 sets):
Front Squat

*Set 1 – 1 rep @ 85%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 85%

Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6-8 reps

How Long are Olympic Weightlifting Cycles?

If you were to sign up for one of the Olympic Weightlifting Programs, like the Invictus 3-Day Program or the Invictus 5-Day Program, you can do it at any time.

You don’t need to jump in right at the beginning of a cycle but may need to adjust the percentages based on how familiar you are with the Olympic lifts. Depending on the cycle focus, an Olympic Weightlifting Cycle can range from 8-12 weeks as athletes need to follow progressions that slowly build in volume and/or load to peak for either a meet or to test their new 1-rep maxes.

When is the Next Invictus Weightlifting Cycle?

The next cycle for our online weightlifting program starts THIS WEEK!- Get your ticket to PR City today!

Is Olympic Weightlifting in CrossFit Safe?

Yes, Olympic Lifting in CrossFit can be safe if a person has learned proper technique for the Olympic lifts. We’d encourage people who are just learning the Olympic lifts to avoid performing them in CrossFit workouts where intensity can be high until they can safely perform the lifts while under duress.

How to Spot an Olympic Weightlifting Friendly Gym

Looking to find a gym that is partial to Olympic Weightlifting? Most CrossFit gyms are Olympic Weightlifting friendly. If you are just looking for a gym to lift at then you can search for a CrossFit affiliate that has ‘Open Gym’ time or for a Globo gym that has the following:

  1. They have bumper plates (not metal plates)
  2. They have a designated platform(s) for lifting
  3. There are no signs saying you can’t drop barbells

Best Olympic Lifting Programs for CrossFit

The Invictus 3-Day Weightlifting Program is a great program for people looking to improve their Olympic Weightlifting while still training in CrossFit. The 3-Day Weightlifting Program provides 3 sessions per week that last 60-90 minutes.

Depending on a person’s schedule, they could either follow just the 3 sessions 3 times per week or they could add a short conditioning piece, along with the 3 Weightlifting sessions and follow CrossFit training the other 2-3 training days per week.

The Invictus 5-Day Weightlifting Program is also a great program for people who are interested in just focusing on the Olympic Lifts. This program offers 5 sessions per week that last 60-90 minutes and will help people improve in their Clean & Jerk and Snatch.

Invictus 3-Day Online Olympic Weightlifting Program

The program consists of technique drills and accessory work, as well as well thought out progressions to help athletes improve their lifts. The program will help athletes improve their weightlifting technique and become more efficient, which will allow them to break new personal records in their lifts.

The sessions can be added as a supplement to your current training program three days per week, or used as a stand-alone program. You will also have access to the Invictus Weightlifting Facebook group, where our coaches will answer questions about the programming and review video of your lifts when needed.

Jared Enderton, the coach for the Invictus Weightlifting Program, is a 1x CrossFit Games athlete, a 2x CrossFit CrossFit Regionals athlete, a former full-time Weightlifter at the Olympic Training Center, a USA Nationals Silver Medalist in the Clean & Jerk and a Strongman Competitor. The programs cost $39-$59 a month and you can register here.

learn more about the Invictus Weightlifting Program

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Per-Christian Barholm
Per-Christian Barholm
May 10, 2014 9:09 am

Could this be post online for people who are over seas:-)

Mary DeHart
Mary DeHart
May 10, 2014 8:09 am

This is great stuff Cody. I say those things to myself everyday also.

Evan Cortez
Evan Cortez
May 10, 2014 7:01 am

Will this be posted online?!?

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