In recent times the popularity of Olympic Weightlifting has come to the forefront, propelled their by the likes of CrossFit and the Russian man mountain known as Klokov and other such greats have helped inspire lots of young people to start to venture down the route of the Quick Lifts as they were once known.
Weightlifting has been called many things, but the one I feel that describes it best is ‘Gymnastics with a bar in your hands” why that dictation? Because you have to be explosive, powerful, strong and most importantly mobile to achieve decent form in both lifts.
One of the nice things about weightlifting is that you have two major lift to specialise in (okay, technically 3 as it’s a Clean and Jerk, but they are done once after the other making them only one lift in competition). This give you, in my opinion, one of the simplest plans to stick with – Improve those two lifts or as I would rather say: Chase Performance.
By specialising in only two lifts this means all of your assistance work and training will be centred around improving their performance and building a balanced physique that is, for lack of a better word, ‘functional’ because you need to be pretty dynamic to be good at both of the Olympic Lifts.
You will often find a program designed around these lifts will be very simple and specifically tailored to improve your performance and ironing out any weak areas in those lifts.
If you fancy giving these a try I would suggest you find yourself a decent Coach or Weightlifting club, trust me, being self taught in these lifts will not get you to the places you want to go, but a coach or a club will. While a program involving the lifts wouldn’t make much sense for you right now there is plenty you can do to help you start to strengthen the areas you need, here is a nice basic example for your consideration.
Based on 2 days on 1 day off template.
Day 1 – Pushing –