Intermediate Olympic Weightlifting Programs
Programs for Intermediate Olympic Weightlifters
The intermediate training programs on this website will suit athletes who have 1-4 years of training experience and wish to train either 3 or 4 sessions per week. It is assumed that athletes at this level have a basic level of competence in the Olympic lifts and related assistance exercises, and a working knowledge of training principles and processes.
It is probable (if not desirable) that the intermediate athlete participates in competitions 3-4 times per year and are highly desirous of improving performance. Training sessions will be aproximately 90-100 minutes depending on the level of productivity achieved.
Frequency of training
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.
Guidance provided
- Instructions on how to use the program
- Guidance on warm-up and flexibility
- Daily/weekly exercise schedule
- Suggested training load for each exercise (reps, sets, intensity)
- Golden rules for good training
- Access to a video library of exercises and skill drills
- Advice on tapering for competition (competition preparation programs only).
- Technique objectives for each exercise (skill development programs only).
