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Olympic Weightlifting Workout Routine
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The 4-Week Olympic & Hypertrophy Hybrid is a potent routine to help you develop power and explosiveness through the performance of Olympic lifts and also build mass. Run this program as outlined for 4 weeks, take a break, and repeat as many times as you’d like. In addition to the two competitive lifts, weightlifting programs may include the following movements: Hang cleans Power cleans Power snatches Clean and press Push press Push jerk.
If you’ve got the gear, though, it’s time to start moving toward the big lift. Start by doing a version where you perform a power clean, pause in the rack position, and ride it down into a full front squat. Then set your feet and drive through your legs for a full push-press or split jerk.
Having increased strength and explosion in your lifts will easily translate over to improvements in all your lifts. That includes bodybuilding staples like the bench, squat, and the deadlift. Training the Olympic lifts means overall performance gains.
Easy to add to a routine. The movements can easily be added to any of the routines you do in. The three-time Mr. Olympia trained the Olympic lifts in the 50’s and 60’s at the national level before switching to bodybuilding exclusively. Franco Columbu Mr.
Universe and two time Mr. Olympia voices that he had a 270-pound snatch, and a 400-pound clean-and-jerk. Military Press: 4 sets (8–10 reps) Incline Barbell Triceps Extension: 3 sets (8–10 reps) Side Lateral Raise (with plates): 3 sets (8–12 reps Front Lateral Raise (with plates): 3 sets (8–12 reps) Close-Grip EZ-Bar Press: 3 sets (8 – 10 reps) Shrugs: 3 sets (8–10 reps) Bench Dips: 3 sets (8 – 10. To make gains while training the O-lifts, include assistance work and slow eccentrics (negatives).
Use higher rep ranges as well. Accumulate training volume by lifting at 75-80% of your max instead of going all out, all the time. Isolate the muscles you want to build.
For back, choose bent-over rows or chin-ups. For legs, nothing beats the squat. All of these movements allow you to move heavy weights and overload the muscles without performing endless exercises. Once you choose your exercises, plan your routines so you do 2-to-4 sets of each exercise for 10-to-12 repetitions.
Olympic lifters do the clean and the jerk as one complex lift. Amateur lifters can do them separately. Begin by snapping the weight to the torso until your arms are under the bar. In an explosive movement, push the bar over your head. Also keep in mind that because the Olympic lifts and derivatives are ultimately aimed at building strength, you should never take a set of these lifts to failure.
Use a weight that leaves you feeling fresh after the prescribed number of reps, and save muscle failure for the targeted exercises that follow the Olympic.
List of related literature:
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|from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)|
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|from The Active Female: Health Issues Throughout the Lifespan|