Novice Olympic Weightlifting Programs
Programs for Novice Olympic Weightlifters
The novice training programs on this website will suit athletes who have learned the basics of the Olympic lifts and can undertake two training sessions per week. These programs focus on skill development and take account of the athlete’s low adaptation to Olympic Weightlifting training. Training sessions will be approximately 80 minutes, depending on the level of productivity achieved.
Beginners (fewer than 30 training sessions) should consider Book 1 and Book 2 of the Beginner Olympic Weightlifting Program, which provides a step-by-step learning plan for skill development.
Types of Novice Training Programs
Novice training programs fall into three groups:
- Skill development programs – focus exclusively on skill development.
- Competition preparation programs – prepare the athlete for competition in a specified number of training weeks.
- Reduced range of mobility programs – prepare athletes unable to achieve full depth positions in the Snatch, Clean, Front Squat or Back Squat for competition in a specified number of training weeks.
Guidance provided
- Instructions on how to use the program
- Guidance on warm-up and flexibility
- How to determine training intensity and volume of work
- Golden rules for good training
- Advice on tapering for competition (competition preparation programs only).
- Technique objectives for each exercise (skill development programs only).
