Intermediate Olympic Weightlifting Programs

The Intermediate Olympic Weightlifter

The Intermediate Olympic Weightlifter trains 3-4 days per week, and has progressed beyond the beginner stage of technique development. They will have between 1-3 years of training experience and are rapidly developing an understanding of the weightlifting training process. They are familiar with most but not all exercises and still need considerable guidance to train effectively and safely.

It is probable (if not desirable) that the intermediate athlete participates in competitions 3-4 times per year and is highly desirous of making performance improvement.

The intermediate athlete will display increasingly stable technical performance but are now well aware of the need to also develop mental skills to improve platform competitiveness.

Having established the basic movement patterns of the Snatch and the Clean & Jerk, the intermediate athlete is motivated to invest increased time and effort in the training process.

Your training commitment

Programs for intermediates on this site are either 3 or 4 sessions per week. Athletes with 1-2 years of Olympic Weightlifting training experience are recommended to train 3 sessions per week. It is ideal that these sessions are spaced apart, that is not less than 48 hours between. Athletes are not recommended to train 4 sessions per week until they have reached 2 years of Olympic Weightlifting training experience. An athlete who has 2-3 years experience can stay on 3 sessions per week, or if they have the time and motivation, to increase to 4 days per week. With increased training frequency, athletes must be aware of the need for recovery between sessions and this involves self-management and attention to personal health.

On this site you will find training programs for intermediate athletes that are 3 days and 4 days per week.

Gallery of Page Samples

Here are some samples of a Level 2 training program for Olympic Weightlifters.