Olympic Weightlifting Programmes
Character Strength & Conditioning has been providing high quality programmes since 2014, helping everyone from beginners to elite athletes reach their goals.
These are our goal-specific programmes designed to help you accomplish specific performance outcomes as effectively as possible, on a reasonable budget.
For 1:1 coaching and customised programmes, follow those links.
01/19 - 01/23
A classic 12-week weightlifting programme that uses distinct blocks for general preparation, specific strength training and peaking. A good balance of weightlifting and strength.
Perfect for intermediates and advanced levels.
Bulgarian or Bust
01/19 - 01/23
This 6-week weightlifting program utilises high frequency, high-intensity snatches, cleans and jerks to maximise your total.
*Not for the faint of heart. Not for beginners.
Are Olympic Weightlifting Programs Good for Beginners?
Olympic weightlifting programs are great for beginners because they provide structure to your practice. With that said, not all programs are going to be appropriate for beginners, and doing too much volume or intensity too soon can hamper your progress.
If you're a beginner, a highly recommend following my 12-week Beginner's Weightlifting Programme, which takes you through all the essential learning drills and movements in a way that ensures you build the right foundations for the sport.
What is a Typical Olympic Weightlifting Workout?
That exact structure of a weightlifting workout will vary based on the programme, but generally speaking, you're looking at around 90 minutes of training time. This will include...
5-10 minute dynamic warm-up
Classic Lifts or Variations (Snatch or Clean and Jerk)
Strength Lifts (Squats, Pulls, Presses)
How Long are Olympic Weightlifting Cycles?
The length of a cycle varies from weightlifting programme to weightlifting programme. The most common lengths are 8-12 weeks, but you'll also find everything from 4-week mini-cycles to 16-week mega-cycles around the internet.
Which Is The Best Online Olympic Weightlifting Program?
This question seems to pop up quite often (especially on Reddit weightlifting) the most honest answer I can give you is that the "best" programme is the programme that works for you at your specific level of ability and development.
The best programme for an elite weightlifter won't be the same as the best programme for a beginner. So choose a weightlifting programme that is genuinely appropriate for your current level.