As a beginner with minimum or some experience in weightlifting this is a template that can help you get started into weightlifting training. As you become proficient in executing the lifts, you may start individualizing parts of this template to further improve certain aspects of your training. Keep in mind that as we go along the training, the level of individualization increases.
This is why I highly recommend having a coach by your side because it can be beneficial when it comes to locating areas that needs improvement. But, if you don’t have access to a coach, this template is meant to help you STRUCTURE a training program to get started in weightlifting training.
For a beginner, I would recommend starting at three training sessions per week. Also, I feel that it is important for a novice lifter to improve overall athletic skills, level of conditioning, and specific movements to reduce the risk of injuries. I typically address those areas at the end of the training session.
Some mobility/technique issues can also be addressed during warm-ups.
Here is my beginner’s template:
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- Snatch/Snatch variations
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- Clean and Jerk/Clean variations/Jerk variations
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- Squat/Deadlift/Pull variation movements
- Prehab/Specialty/Specific/Complex movements
This template can be modified depending on the lifter. For example, some lifters may have trouble getting in to a full snatch or clean position and may have to start from a hang position or some movements may have to be broken down into a series of movements, in order for the lifter to understand and/or get used to the movement. Also, the squat variations (back squats and front squats) can be done at the start of your weightlifting training session to help bring your squat number up which will improve your snatch and clean & jerk numbers (Post-activation Potentiation).
In terms of prescribing intensity, I would highly recommend starting with a bar for the snatch and clean & jerk movements. As you become more efficient in the lifts, put a weight that is somewhat challenging but comfortably below max-effort lifts.
Here’s my 4 Week: 3-day SAMPLE Program:
Week 1 Mesocycle
Day 1
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Day 2
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Day 3
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Hang Power Snatch
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5sets(3reps)
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Snatch
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5sets(2reps)
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Power Snatch
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5sets(3reps)
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Hang Power Clean
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5sets(3reps)
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Clean + Front Squat + Push Press
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5sets(2+2+1reps)
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Power Clean and Jerk
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5sets(3+1reps)
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Front Squats
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3sets(5reps)
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Jerk (Off Rack)
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3sets(3reps)
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Back Squats
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3sets(6reps)
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Abs
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5sets(5reps)
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Pull
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3sets(6-8reps)
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Press
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3sets(6-8reps)
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Week 2 Mesocycle
Day 1
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Day 2
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Day 3
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Hang Power Snatch
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5(3)
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Hang Snatch
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5(3)
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Power Snatch
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5(2)
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Hang Power Clean + Jerk
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5(2+2)
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Power Clean + Front Squats
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5(3+3)
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Clean Pull + Clean + Jerk
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5(2+1+1)
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Snatch Pull
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4(2)
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Behind the Neck Jerk
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4(2)
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Deadlifts
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4(4)
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Bench Press
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4(6-8)
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Back Squat
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5(5)
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Abs
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3(10)
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Week 3 Mesocycle
Day 1
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Day 2
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Day 3
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Snatch
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4(2)
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Power Snatch
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5(3)
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Snatch
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5(1)
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Clean
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4(2)
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Power Clean + Jerk
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5(3+2)
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Clean and Jerk
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5(1+1)
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Back Squats
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5(6)
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Snatch Pull
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5(3)
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Front Squats
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4(5)
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Pull
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3(6-8)
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Abs
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3(10)
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Deadlifts
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4(3)
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Week 4 Mesocycle
Day 1
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Day 2
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Day 3
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Hang Snatch
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5(3)
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Power Snatch
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4(2)
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Snatch
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4(work to singles)
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Hang Clean + Jerk
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5(3+2)
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Power Clean + Jerk
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4(2+1)
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Clean and Jerk
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4(work to singles)
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Clean Pull
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4(3)
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Deadlifts
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3(5)
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Back Squats
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4(4)
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Vertical Press
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3(6)
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Abs
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3(10)
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Subscribe to my Youtube Channel to find some of my snatch and clean & jerk variations. Also, check out this article for more information on program design called Weightlifting: Program Design by Michael Stone et al.
I will also post an instructional two-part video series on how to perform the Olympic lifts, so stay tuned.
Please post any questions or comments you may have below! #StayGritty