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  • Switch 14 Week Olympic

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    Hari Setiawan
    155 views29 pages
    This document outlines a 5-day strength training program focused on Olympic weightlifting movements. Each day targets a different movement pattern with prescribed weights and sets/reps. The starting weights are moderate and increase over the course of several weeks as the athlete progresses in strength. The goal is to improve the athlete's 1 repetition maximum for snatch, clean and jerk, back squat and other lifts.

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    This document outlines a 5-day strength training program focused on Olympic weightlifting movements. Each day targets a different movement pattern with prescribed weights and sets/reps. The starting weights are moderate and increase over the course of several weeks as the athlete progresses in strength. The goal is to improve the athlete's 1 repetition maximum for snatch, clean and jerk, back squat and other lifts.

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    © All Rights Reserved
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    155 views29 pages

    Switch 14 Week Olympic

    Uploaded by

    Hari Setiawan
    This document outlines a 5-day strength training program focused on Olympic weightlifting movements. Each day targets a different movement pattern with prescribed weights and sets/reps. The starting weights are moderate and increase over the course of several weeks as the athlete progresses in strength. The goal is to improve the athlete's 1 repetition maximum for snatch, clean and jerk, back squat and other lifts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 29

    Starting Numbers Ending Numbers

    Movement 1 Rep Max Movement 1 Rep Max


    Snatch 100 Snatch 150
    Clean & Jerk 100 Clean & Jerk 150
    Back Squat 100
    Front Squat 100
    Overhead Squat 100
    Clean 100
    Push Press 100
    Jerk 100
    Day 1 Day 2 Day 3
    Back Squat Snatch Push Press
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps
    60 1 x 10 60 1x5 60 1x5
    70 1 x 10 65 1x5 65 1x5
    75 1 x 10 70 1x5 70 1x4
    75 1x5 75 1x4
    Day 4 Day 5
    Clean & Jerk Front Squat
    Weight Sets/Reps Weight Sets/Reps
    60 1x5 60 1x5
    65 1x5 65 1x5
    70 1x5 70 1x5
    75 1x5 75 1x5
    80 1x5
    Day 1 Day 2 Day 3 Day 4
    Clean Pull Snatch Pull Jerk Overhead Squat
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    85 1x5 85 1x5 65 1x3 60
    90 1x5 90 1x5 70 1x3 65
    95 3x5 95 3x5 75 1x3 70
    80 1x2 75
    80
    Day 4 Day 5
    Overhead Squat Clean
    Sets/Reps Weight Sets/Reps
    1x5 60 1x5
    1x5 65 1x5
    1x5 70 1x5
    1x5 75 1x5
    1x5
    Day 1 Day 2 Day 3 Day 4
    Back Squat Snatch Push Press Clean & Jerk
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    60 1x8 60 1x5 65 1x6 60
    70 1x8 65 1x5 70 1x5 65
    75 1x8 70 1x5 75 1x4 70
    80 1x8 75 1x5 80 1x3 75
    80 1x5 80
    Day 4 Day 5
    Clean & Jerk Front Squat
    Sets/Reps Weight Sets/Reps
    1x5 65 1x5
    1x5 70 1x5
    1x5 75 1x5
    1x5 80 1x5
    1x5 85 1x4
    Day 1 Day 2 Day 3 Day 4
    Clean Pull Snatch Pull Jerk Overhead Squat
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    85 1x5 85 1x5 65 1x3 65
    90 1x5 90 1x5 70 1x3 70
    95 2x5 95 2x5 75 1x3 75
    100 1x5 100 1x5 80 1x2 80
    85 1x2 85
    Day 4 Day 5
    Overhead Squat Clean
    Sets/Reps Weight Sets/Reps
    1x5 60 1x5
    1x5 65 1x5
    1x5 70 1x5
    1x5 75 1x5
    1x4 80 1x5
    Day 1 Day 2 Day 3 Day 4
    Back Squat Snatch Push Press Clean & Jerk
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    60 1x6 65 1x5 70 1x5 65
    65 1x6 70 1x5 75 1x5 70
    70 1x6 75 1x5 80 1x3 75
    75 1x6 80 1x5 85 1x3 80
    80 1x6 85 1x5 85
    Day 4 Day 5
    Clean & Jerk Front Squat
    Sets/Reps Weight Sets/Reps
    1x5 70 1x5
    1x5 75 1x5
    1x5 80 1x5
    1x5 85 1x4
    1x5
    Day 1 Day 2 Day 3 Day 4
    Clean Pull Snatch Pull Jerk Overhead Squat
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    85 1x5 85 1x5 65 1x3 70
    90 1x5 90 1x5 70 1x3 75
    95 1x5 95 1x5 75 1x3 80
    100 2x5 100 2x5 80 1x2 85
    85 2x2
    Day 4 Day 5
    Overhead Squat Clean
    Sets/Reps Weight Sets/Reps
    1x5 65 1x5
    1x5 70 1x5
    1x5 75 1x5
    1x4 80 1x5
    85 1x5
    Day 1 Day 2 Day 3 Day 4
    Back Squat Snatch Push Press Clean & Jerk
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    70 1 x 10 70 1x3 70 1x6 70
    75 1x8 75 1x3 75 1x5 75
    80 1x6 80 1x3 80 1x4 80
    85 1x4 85 1x3 85 1x3 85
    90 1x2
    Day 4 Day 5
    Clean & Jerk Front Squat
    Sets/Reps Weight Sets/Reps
    1x3 70 1x5
    1x3 75 1x5
    1x3 80 1x5
    1x3 85 1x4
    90 1x3
    Day 1 Day 2 Day 3 Day 4
    Clean Pull Snatch Pull Jerk Overhead Squat
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    90 1x5 90 1x5 70 1x3 70
    95 1x5 95 1x5 75 1x2 75
    100 3x5 100 3x5 80 1x2 80
    85 1x2 85
    90 1x2 90
    Day 4 Day 5
    Overhead Squat Clean
    Sets/Reps Weight Sets/Reps
    1x5 70 1x3
    1x5 75 1x3
    1x5 80 1x3
    1x4 85 1x3
    1x3
    Day 1 Day 2 Day 3 Day 4
    Back Squat Snatch Push Press Clean & Jerk
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    70 1 x 10 70 1x3 75 1x5 70
    75 1x8 75 1x3 80 1x4 75
    80 1x6 80 1x3 85 1x3 80
    85 1x4 85 1x3 90 1x2 85
    90 1x3 90 1x2 95 1x1 90
    Day 4 Day 5
    Clean & Jerk Front Squat
    Sets/Reps Weight Sets/Reps
    1x3 70 1x5
    1x3 75 1x5
    1x3 80 1x5
    1x3 85 1x4
    1x2 90 1x3
    95 1x3
    Day 1 Day 2 Day 3 Day 4
    Clean Pull Snatch Pull Jerk Overhead Squat
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    95 1x5 95 1x5 75 1x3 70
    100 3x5 100 3x5 80 1x2 75
    105 1x5 105 1x5 85 1x2 80
    90 1x1 85
    95 1x1 90
    95
    Day 4 Day 5
    Overhead Squat Clean
    Sets/Reps Weight Sets/Reps
    1x5 70 1x3
    1x5 75 1x3
    1x5 80 1x3
    1x4 85 1x3
    1x3 90 1x2
    1x3
    Day 1 Day 2 Day 3 Day 4
    Back Squat Snatch Push Press Clean & Jerk
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    70 1 x 10 75 1x3 80 1x5 75
    75 1x8 80 1x3 85 1x4 80
    80 1x6 85 1x3 90 1x3 85
    85 1x4 90 1x2 95 1x2 90
    90 1x3 95 1x2 95
    95 1x2
    Day 4 Day 5
    Clean & Jerk Front Squat
    Sets/Reps Weight Sets/Reps
    1x3 75 1x5
    1x3 80 1x4
    1x3 85 1x3
    1x2 90 1x2
    1x2 95 1x1
    Day 1 Day 2 Day 3 Day 4
    Clean Pull Snatch Pull Jerk Overhead Squat
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    95 1x5 95 1x5 80 1x2 75
    100 2x5 100 2x5 85 1x2 80
    105 2x5 105 2x5 90 1x2 85
    95 2x1 90
    95
    Day 4 Day 5
    Overhead Squat Clean
    Sets/Reps Weight Sets/Reps
    1x5 75 1x3
    1x4 80 1x3
    1x3 85 1x3
    1x2 90 1x2
    1x1 95 1x2
    Day 1 Day 2 Day 3 Day 4
    Back Squat Snatch Push Press Clean & Jerk
    Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
    70 1 x 10 75 1x3 80 1x5 75
    75 1x8 80 1x3 85 1x4 80
    80 1x6 85 1x2 90 1x3 85
    85 1x4 90 1x2 95 1x2 90
    90 1x3 95 1x2 100 1x1 95
    95 1x2 100 1x1 100
    100 1x1
    Day 4 Day 5
    Clean & Jerk Front Squat
    Sets/Reps Weight Sets/Reps
    1x3 75 1x5
    1x3 80 1x4
    1x2 85 1x3
    1x2 90 1x2
    1x2 95 1x2
    1x1 100 1x1
    Day 1 Day 2 Day 3 Day 4
    Snatch Clean & Jerk Rest Snatch 1RM
    Weight Sets/Reps Weight Sets/Reps 150
    55 2x3 55 2x3
    60 1x3 60 1x3
    65 1x3 65 1x3
    Day 5
    Clean & Jerk 1RM
    150

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