OLY Weightlifting Programme

Programme Structure

Each class follows the same structure to maintain consistency and allow athletes to focus on technical development. Session layout:

1. Movement preparation
2. First pull development
3. Technical lift practice
4. Squat strength
5. Receiving stability

WEEK 1 — POSITION AWARENESS

First Pull
Snatch Deadlift + Pause at Knee
5 × 3 (RPE 8 or 80%of 1 RM across sets) 

Technical Lift
Hang Power Snatch
5 × 2 (Build a heavy set)

Squat Strength
3” Paused Front Squat
6 × 3 (75-85% of 1RM Clean across sets)

Receiving Stability
Overhead Squat
4 × 5 (Build to RPE 8)

WEEK 2 — FIRST PULL CONTROL

First Pull
Clean Deadlift + Pause at Knee (RPE 8 or 80% of 1RM across sets)
5 × 3

Technical Lift
Hang Power Clean (build a heavy set of 2 reps)
5 × 2

Squat Strength
Tempo Front Squat 22x1 (85-90% of 1RM Clean across sets)
5 × 3

Receiving Stability
Snatch Balance/OH Squat
4 × 3 (build to RPE 8-9)

WEEK 3 — POSITIONAL STRENGTH

First Pull
Segmented Snatch Pull
5 × 3 (build to RPE 8-9)

Technical Lift
Hang Snatch + Snatch
5 × (1+1) (Build a heavy set)

Squat Strength
Front Squat
5 × 4 (85-90% of 1 RM of Clean across sets)

Receiving Stability
Pause Overhead Squat
4 × 3 (build to RPE 8-9)

WEEK 4 — CONTROLLED POWER

First Pull
Segmented Clean Pull
5 × 3

Technical Lift
Hang Clean + Front Squat
5 × (2+1)

Squat Strength
Concentric Front Squat
5 × 3 (90-95% of 1 RM of Clean across sets)

Receiving Stability
Snatch Balance
5 × 3

WEEK 5 — STRENGTH DEVELOPMENT

First Pull
Snatch Deadlift
5 × 3

Technical Lift
Snatch from Knee
5 × 2

Squat Strength
Front Squat
5 × 3

Receiving Stability
Overhead Squat
4 × 4

WEEK 6 — BAR PATH REINFORCEMENT

First Pull
Clean Pull
5 × 3

Technical Lift
Clean from Knee
5 × 2

Squat Strength
Pause Front Squat
5 × 3

Receiving Stability
Snatch Balance
4 × 3

WEEK 7 — INTEGRATION

First Pull
Snatch Pull
5 × 2

Technical Lift
Full Snatch
6 × 1

Squat Strength
Front Squat
5 × 2

Receiving Stability
Overhead Squat
4 × 3

WEEK 8 — CONSOLIDATION

First Pull
Clean Pull
4 × 2

Technical Lift
Clean
5 × 1

Squat Strength
Front Squat
3 × 3

Receiving Stability
Snatch
3 × 3