Get Ripped Utilizing An Olympic Lifting Program


General Training for Weightlifting |

Video taken from the channel: Juggernaut Training Systems


Olympic Weight Lifting for Bodybuilders?

Video taken from the channel: STRENGTH CAMP


Programming for Weightlifting | Exercise Selection & Sequencing |

Video taken from the channel: Juggernaut Training Systems


Why you should be Olympic lifting for a beach body

Video taken from the channel: Muscle & Fitness UK



Video taken from the channel: Szat Strength


Intermediate Hybrid Olympic Lifting Program

Video taken from the channel: STRENGTH CAMP


Hypertrophy Training for Weightlifting

Video taken from the channel: Zack Telander

Front squat Deadlift from blocks (mid-shin, knee, and thigh) Clean pull Power shrugs. 7 Training Modifications for Muscle Mass 1 – Use more assistance exercises.. Your first choice should be movements that will have a positive impact on your 2 – Use a slightly higher rep number most of the time.. Do sets of 3 for the Olympic.

The main advantage of using a set of Olympic rings for lower body training is in their ability to unload movements such as Squats, Split Squats, Lunges and even Step-Ups. This can be a great means. The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. It’s a great routine for building muscle because it targets each muscle group really well.

The pectoral muscle, for instance, develops fastest when trained for. A strong back will keep your shoulders safe while you’re Olympic lifting, and it does more than that, too. Both the clean and the snatch provide a. SHOULDERs Behind-the-Neck Barbell Presses 5 sets of 15 rep warm-up; 10, 8, 8, 6 reps Lateral Raises 4 sets of 8 reps Behind-the-Neck Barbell Presses 5 sets of 15 rep warm-up; 10, 8, 8, 6 reps 5 sets of 15 rep warm-up; 10, 8, 8, 6 reps Lateral Raises 4 sets of 8 reps each 4 sets of 8 reps each.

EliteFit 8-Week Olympic Lifting Cycle. This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk. Notes: Conditioning work conducted during scheduled Strangth &. Weight training programs designed to build muscle mass MUST be based on progressive overload.

They must be focused on lifting greater and greater poundages. To learn more about progressive overload, hitting the right muscle fiber types and forcing your muscles to grow, check the Building Muscles article. Rest, Rest and More Rest.

Type IIA and IIX muscle fibers are the muscles that help you sprint, jump high and lift weights. They have the greatest potential for growth and for strength. They grow much more quickly than type I muscle fiber. To activate type II muscle fibers, you need to either lift heavy (55% or more of the most weight you can lift once) or lift fast.

As a person trains the Olympic lifts, his or her lower back, abdominals, obliques, hip flexors and extensors all develop. Sure, these muscles will be stronger and look better, but that’s not the real effect.

List of related literature:

You’d be crazy to jump right into weightlifting with programs like these.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Multijoint exercises such as squats, deadlifts, power cleans, bench presses, barbell rows, and military presses are more stressful on the nervous system and demand a much greater energy output than isolation exercises such as flys, lateral raises, and concentration curls.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Because of the skills required to perform these exercises, guidance should be obtained from a certified Olympic weightlifting coach or a certified strength and conditioning specialist.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

Consider the program followed by many Olympic weightlifters and throwers in track and field: They often train more than twice a day, 6 days a week, mostly at a high intensity.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Olympic lifts use large muscle groups and involve multiple body parts being worked at the same time.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

My experience has been that as long as you include at least one quick lift (all of the Olympic lifts/pulls are quick lifts, as are behind-the-neck jerks) in each strength training workout, you will remain powerful and quick.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The program should incorporate exercises for all the major muscle groups (four to five exercises each for upper and lower body muscle groups).

“Women and Sport: Interdisciplinary Perspectives” by D. M. Costa, D. Margaret Costa, Sharon Ruth Guthrie
from Women and Sport: Interdisciplinary Perspectives
by D. M. Costa, D. Margaret Costa, Sharon Ruth Guthrie
Human Kinetics, 1994

However, this does not mean Olympic weightlifting techniques.

“Total Training for Young Champions” by Tudor O. Bompa
from Total Training for Young Champions
by Tudor O. Bompa
Human Kinetics, 2000

This type of program allows the athlete to focus his training on a single body part.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Can you or anyone else advise on the following.
    1) would a routine like this be possible and beneficial alongside a sport like Rugby or jiu jitsu
    2) I am looking to achieve a good clean and jerk and snatch but also want a very strong OHP and squat, will this be adequate or should I mix in more strength movements.
    3) would this routine plus a sport (jiu jitsu) be too much for my body?

    thanks, brilliant video very grateful as a routine that made sense to me has been hard to find

  • Zach I have a question about spaghetti arms during the snatch at the catch. Does that get red lights? I am asking because I record myself and sometimes my arms are straight (getting away from the press/snatch) but I still have spaghetti arms

  • Why do you have to train in cycles like this? Why can’t you train hypertrophy year-round alongside your Olympic lifting? 4 weeks doesn’t seem like enough to build any muscle.

  • I imagine that yeah your biceps diminish a little (emphasis on very little) because the tension for doing these lifts with anything beyond 135 lb weights actually uses more bicep than you think.  I gained more bicep mass faster with deads than curling.  No I’m not bending my arms but the tension in the elbow and in the shoulder will engage all the associated muscles to maintain the joint during the lift.  Its actually quite amazing how something as boring as a deadlift can have such a massive impact.  Also most of the overhead lifts have a bicep element to the pull, however slight when you consider the weights in question you can see how even a small engagement is serious business. 

  • Weightlifting in the off season would be a good option for a Bodybuilder. Remember, explosive muscle fibers are the LARGEST! THREE Mr. Olympias KNOWN for their backs were Weightlifters early in their careers. Sergio Oliva was a Weightlifting World Champion in the 198lb class. Chris Dickerson competed in Weightlifting early on actually so did Arnold and Franco: both also had great backs. Samir Bannout(known for his Christmas tree Erectors) was an internationally ranked Weightlifter as well. So that’s FIVE Mr. Olympia with Weightlifting training & competition in their early years.

  • disagree 1 to 6 reps range builds strength which in turn builds muscle. you are just fatiguing your muscle not building (overloading), big difference

  • Iv been lifting for 10 years now, went from regular bodybuilding to only doing compound exercises (except squat) to working with olympic rings to focusing heavily on ass to grass squats and now im starting the clean and jerk, the movements are addictive, its extremely satisfying to do.

    In my vision I should be very strong in many different ways, I developed this idea when i saw a huge bro who couldnt do more than 3 pullups, thats when it hit me how useless it is to be huge but not flexible, huge but not be able to control your body, its ridiculous.

  • Finding good coaching is the hardest part. Here in a suburb of Vancouver personal trainers r a joke, half of them get certified from some crappy internet courses or dont even look like they practise what they preach!

  • Hi guys, thanks so much for the invaluable information. Question regarding belt squats: are there any alternatives for when you can’t access the equipment?

  • those rear delt flys the chinese do feel awesome, something about holding a plate instead of a dumbbell makes the exercise smoother.
    maybe its just me though..

  • “Hey guys here’s a program for an intermediate lifter written by a beginner who couldn’t manage to make any progress programming for himself in the first place.”

    This isn’t body building or powerlifting where you can do pretty damn well with poor mechanics and programming but an ‘iron will’. Weightlifting is an immensely technical sport, which can’t be overcome by just brute strength. You’re only hindering yourself if you don’t get a credible technique coach from the start and listen to unqualified pseudo-coaches online.

  • sorry if I missed it, but core and shoulder strenght training is the most important thing and should be done every day! Get ur body rock solid and then u can add external force on it. If u can’t stabilize your hip( and that was even in this video often enough not the case) and/or ur shoulder u won’t have fun for long…

  • This still surprises me, just how lots of people don’t know about Custokebon Secrets, even though lots of people get great results because of it. Thanks to my cooworker who told me about Custokebon Secrets, I’ve lost tons of weight by using it without starving myself.

  • I’ve been wondering about all these extra coaches. Why should we trust them? I can not fully judge their knowledge and experience (even though he has been on oly lifting for only 6 months and is trying to coach it), but atleast have your technique on point when you are trying to coach a movement. Also this guy, Mark, literally told us his own program did NOT work for himself and got it done by a coach. Then he continues to give us a program, I assume, he made (coaches dont like it when you give out their programs, so I highly doubt we got his exact program).

    I am all for more (diverse) coaches, since with the growth of Strength Camp I guess Elliot just can’t keep up by himself. But quality coaches…

  • I can see doing a different volume and intensity for squats, but I’m not sure that squatting once a week is best for building muscle. I don’t think it’s controversial when I say squatting is one of the best ways to build leg muscle.

  • You don’t need all of that muscle it’s dead weight you can be strong and relatively small and fit into smaller category while being just as strong

  • 5 years later and we now know that Elliot is completely wrong. If you lead with weightlifting, a fair amount of our accessory work is basically body building. We might lift first session, then for session II it might look like 4X10 back raises; 4X10 back extensions; 4X10 weighted straight legged sit ups; 4X10 pulls ups. Where hypertrophic gains are paramount.

  • Intermediate Hybrid Olimpic lifting program

    Rope skipping: 100 skips
    -backpack stretch for neck, chest, and shoulder
    -Couch stretch for hip flexors
    -Pec minor cross ball rollout

    -Walking lunge with a twist: 20 yards (18.288 meters)
    Y cuffs

    (oly specific mobility drills)
    -Overhead squats with PVC pipe/ dowel rod
    -slot press
    -Cross over symmetry system to activate shoulders and chest

    (Snatch Warmup)
    -Three-part position drill: Squat position with bar: 10 seconds | Overhead position: 10seconds | Squatting position: 10 seconds + add stretch variations (hips, shoulders,…)
    -Muscle snatch: 3 times (empty bar) + 10/20 sec pause
    -Power snatch: 3 times (empty bar) + 10/20 sec pause
    -Power snatch + Overhead squat: 3 times (empty bar) + 10/20 sec pause
    -Full snatch with bar: 3 times

    (Clean Warmup)
    Front rack position hold: 10 seconds x 3 times
    -Front squat position hold: 10 seconds x 3 times
    Muscle clean (empty bar): 3 times
    -Power clean (empty bar): 3 times
    -Power clean + Front squat (empty bar): 3 times
    -Full clean from bottom position (empty bar): 3 times
    5 Day program:
    In general:

    1) Warmup (see above)
    2)Position drills


    Day1: 10:18
    A1) Ovehead squat 4RM (24×1) | with tempo: 2 seconds down + 4 seconds hold + explode up + 1sec pause at the top
    B1) 2 Snatch pulls + 1 snatch 3×3
    C1) Hang Power clean + Hang clean + 2 Front squat
    D1) Back squat Build to 2RM + 2 Drop sets of 5 reps @ 75%
    Day2: 11:50

    A1) 3 part pausing snatch pull 3×5
    B1) Hang power snatch 5×2
    C1) Barbell shoulder press | Build to 3 RM + tempo: 3 seconds top hold + 3 seconds down
    D1) Ring Pullups 3×2 less than max
    D2) Dumbell neutral press 3×12
    D3) Hollow hold 3×30 sec
    Day3: 13:08
    A1) Snatch Balance + Snatch | Build to 1RM
    B1) Snatch from Blocks 1,1,1×3
    C1) Power clean + power jerk 5×2
    D1) Front squat 15×1 | Build to 1RM + tempo: 5 seconds pause at the bottom
    E1) L-sit 3x30sec
    Day4: 14:50
    A1) Snatch High pull 10×2
    B1) 3 Part pausing power clean 6×2
    C1) Farmers Carry 4×60 ft(around 18 meters)
    C2) Seated Lat pulldown 4×12
    C3) Bear Crawl 4×25 yards(18.288 meters)
    Day5: 15:42
    A1) Snatch 5×2
    B1) Clean + Jerk 10×1
    C1) Front squat | Build to 1RM

    D1) Box jumping 10×1


    Happy Workout <3

  • IV done both and can honestly say there is no better sport on the planet than Olympic weightlifting. Don’t need all the mirors posers walking around in an Olympic lifting gym, no hooting and yelling with one guy on a bar while 3 guys help him lift it.No need for spotters it just you and the weight.can’t cheat the lift you either do it or don’t.The Olympic lifts are pure poetry in motion and when they sit right in the groove there is no better’s not Un common for an Olympic lifter to also out lift power lifters and bodybuilders.The lifts and the training for each lift makes an Olympic lifter very very strong over all.This guy in the video explains it well and obviously knows about Olympic weightlifting.

  • 5 months and already giving advices? Nothing personal but Olympic Lifting is one of the most technical and complex sport and you better learn a lot more stuff before starting to give advices.

  • Would love to see “general training” for people just trying to get big and strong non specific to weight lifters. Great video!!!!

  • I want to to become very good in golf and increase my speed, so I guess after this video Olympic lifting in a way could help me with this. Does anyone have experience with that?

  • @strengthcamp unlike all the broscientists  on youtube, this channel has a really legit understanding of fitness! Cheers from Egypt!

  • how could you not love weightlifting, it’s way more fun than bodybuilding. As well as strength, you’re constantly workign technique & the longer you play the sport, the more you learn about the technique. Even after 30 years you’ll still be learning more about Olympic Lifting and still tweaking your technique.

    But hey, all strength sports are good fun. I have nothing bad to say about any of them. Bodybuilding, Powerlifting, Strongman or Weightlifting it’s better than not lifting at all.

  • Always wanted to try olympic lifting but I don’t have that much shoulder stability so this video helped a lot looking forward to trying these out from one canadian to another thank you Mark.

  • I’m sorry, but no way in fucking hell should you teach a person on day 2 teach a three pause position technique for the snatch. That’s an elite level training tool. Most people can’t master one of the three pulls, let alone master pause attempts of all three pulls. Also, the model keeps talking about straight bar path, but his bar is an insane s curve. Thank God no camera was at his lateral position. Thirdly, he talks about L sits to strengthen the core. Are you fucking serious Elliott!? An L sit is mostly hip flexor muscles and nothing to do with core! How the hell can you always promote this is for the people and not for money when you have insanely awful advice for novices. Your shoulder press video was great, but this was complete garbage. I know you need to dumb it down to a novice, but this wasn’t that. It was completely inaccurate. It would give a novice an awful background they would not be able to recover from. Worst part is, nobody will ever see my comment and believe what your staff person said was quality knowledge. Again, his que’s for position were awful, all bar paths went way in front of his face. Late hips, no extension of the hips, all shoulders and traps, no leg drive. If this was meant for beginners, could not have been a worse video. Also, no fucking oly vid had users starting with the wieght resting in their knees. Shows bad ankle, knee, hip, elbow, shoulder, and back positions during the lift. It’s just weird to see someone who prides themselves on giving the best content and showing such shit. So Elliot, if you hadn’t sold out please fix this. I was an avid follower. But this video is such garbage to loyal fans. Incredibly sad to see your level of commitment drop this far so you can make more money.

  • ok i’m not an expert much less a coach in weightlifting but those muscle snatches… he’s swinging the barbell away from him, should keep elbows up in line with the body, the whole point of the muscle snatch is teach your muscles proper bar path… Correct me if you do not see this as well.

  • I would actually suggest higher frequencies to keep your strength. Your power will obviously decay, but quads do struggle with low frequency! I’d hit them 1.5x per week at least, if not twice.

  • You can have a decent rack position even with big arms…you just have to adjust accordingly. If you have big biceps…just keep your hand further away from your shoulders. See guys with decent size bi’s do it all the time.

  • You guys are by far the best channel I’ve found when it comes to reputable information on the ins and outs of weightlifting / powerlifting. Thanks a lot!

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search engine search. On there you will discover a great suggestions about how exactly you can lost a lot of fat. Why don’t you give it a chance? perhaps it will work for you too.

  • Hey bro, found your channel through a jujimufu video & I gotta say…what a fantastic channel, like literally the best fitness channel I’ve ever seen…i don’t get how you don’t have millions of subscribers, and I’ve seen your credentials it’s crazy ppl who barely have competed if at all have more subscribers than someone as knowledgeable as you. Keep it up & ill spread the word of this channel to my friends!

  • Nice info on this video. So what suplimentscdo you use to get your elbows and shoulders to recover? if your on or have ever used steroids never mind on that. Do you care or worry that your competition is using roids and blockers to hid detecting them? How tall are you. What’s a good height to compete at

  • Strength Camp Coach Chris Barnard continues to carry the torch on training athletes. Checkout his You Tube channel, OVERTIME ATHLETES.

  • I’ve thought about starting weightlifting, but I’m wondering if it’s to late if I want to compete at some point. I’m 25 years old right now, and it seems like anyone who competes started at the age of 8.

  • You should give reverse tgu a try for a warm up I do 10 to 12 of them and I find it gets the whole body ready for anything, and also helped my shoulder stability out a lot. I use a 40 lb kb for the warm up, I do kb long cycle and snatch long cycle pretty cool if you haven’t checked out kb sport.

  • Nice video:-)
    I want to ask for some advice. I have trouble with ankle mobility. Can you recommend something for better overall mobility, not only before workout (when i havent weightlifting shoes it sucks)

  • Loving the bar body contact my man. Catapult is more effective IMO than triple ext. Since you’re a little but of a newbie check out Attitude Nation. Jon North is the man and will help ya a lot. Good vid.��

  • Maaaaaaaaaaaaaaaaaaaaaaaaaaaate this program is fantastic i’ll definitely give it a shot next time i go. Thank you for the olympic stuff i requested:) Good to see a great youtuber listen to such a small fraction of his fanbase

  • Pros and cons of this video. He talks about having a good warm up and how important it is BUT there is a certain point where your warm up is just way too long and is completely unnecessary. Is your mobility that bad and are you that stuff before every single workout? Most likely not. Also throughout this ENTIRE video he only performed one single full snatch. What is that?! The best way to get good at the snatch and the clean&jerk is to actually do them. Not 30,000 accessory exercises and then only two reps of the actual lift. Although position work is the important aspect, that’s what pauses and hangs are for. The Bulgarian weightlifting team only performs 5 exercises: snatch, power snatch, clean&jerk, power cleans and back squats. I’m tired of seeing people be brainwashed from videos like this that make them think the snatch is so scary and so complex that they need to spend 6 months doing accessory work before even doing an actual snatch or clean&jerk.

    End of rant.

  • So does hypertrophy training in the end increase strength or why sacrifice strength and power for a small increase in muscular size?

  • Hey Mark, if I were you I would ignore all the whiny twats here in the comment section. I for one found this information helpful. Thaaanks!

  • i wouldnt say hed be giving up biceps entirely. most olympic weight lifters have a well rounded body. definitely have more developed backs anf legs for sure. but they still have amazing biceps/shoulders/ chests/ ect. from a bodybuilder to a olympic weightlifter. yooud lose some size on your biceps. but in doing so and making the switch, youd end up with denser/stronger biceps that will look amazing regardless. only thing to worry about is weight class and what you can lift

  • Hey Mark. Any good programs for stretching for overhead squat/jerk? I’ve got a problem with my arms not going back when I lift the bar over my head. They are directly above my shoulders and not slightly behind. I’m 6foot 5”, slim build, small shoulders. I don’t know if that is why I have a problem. Thanks, keep spreading the good info ��

  • Good video. Loved when Elliott would take questions and give his two cents because they were usually awesome. Only thing I would add is a personal anecdote that I’ve been exclusively training in weightlifting for the past 6 months and I’ve actually not noticed a decreased size in my biceps when I flex them, and additionally I can still more or less curl the same weights I could handle when doing a general fitness routine focused on strength/hypertrophy if I see one lying around. Additionally, if you search for videos of weightlifters benching, they have freakish numbers despite the bench press typically being actively avoided in training. Holding weights overhead involves a lott of shoulder stability and power as well. Going into WL, you learn to not-care what your body looks like and it actually takes care of itself.

  • can this program be used past 4 weeks and still get stronger? Or is this just a 4 week program and then never used again?
    I guess I’m wondering if I follow this program will it help build more onto what I can lift? or would this be for the ultimate (never lifted before) athlete? Thanks:) I’m trying to find a program that will work for me (gaining muscle and higher pr’s) until I can afford a coach locally. Thanks for reading!:)

  • Day 1:
    5×2+1 clean & jerk (split)
    Clean pulls 3×3 (80%)
    Back squats 3×5 increase each set
    Accessory work:
    20 sit ups
    20 deadbugs
    Day 2:
    Snatch 5×2 increase each set
    Snatch pulls 3×3 (80%)
    Front squat 3×3 increase each set
    Accessory work:
    1 minute plank
    30 weighted Russian twists
    Day 3:
    Power snatches 5×2
    Power cleans + power jerks 5×2+1
    Over head squats 3×3 increase each set
    Accessory work:
    15 leg raises
    30 sec side plants alternating sides
    Day 4:
    Heavy Snatch single
    Heavy Snatch clean and jerk
    Heavy front squat single

    Week 2:
    Day 1:
    5×3+1 clean & jerk (split)
    Clean pulls 4×3 (80%)
    Back squats 5×5 increase each set
    Accessory work:
    20 sit ups
    20 deadbugs
    Day 2:
    Snatch 5×3 increase each set
    Snatch pulls 4×3 (80%)
    Front squat 4×3 increase each set
    Accessory work:
    1 minute plank
    30 weighted Russian twists
    Day 3:
    Power snatches 5×3
    Power cleans + power jerks 5×3+1
    Over head squats 5×3 increase each set
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    Day 4:
    Heavy Snatch single
    Heavy Snatch clean and jerk
    Heavy front squat 3×1 weight of last week’s 1rpm

    Week 3:
    Day 1:
    5×1+1 clean & jerk (split)
    Clean pulls 3×3 (85-90%)
    Back squats 5×3 increase each set
    Accessory work:
    10 plank ups
    Alternating toe touches
    Day 2:
    Power Snatch 5×3 increase each set
    Hang cleans 5×2 ^
    Accessory work:
    15 supermans
    15 sit ups
    Day 3:
    Power snatches 5×1 (80%)
    Snatch pulls 3×3 (85-90%)
    Front squats 3×3
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    Day 4:
    Hang Snatch 5×3
    Power clean and power jerk 5×1+1
    Over head squats 5×1
    10 ab rollers
    15 knees to chest

    Week 4:
    Day 1:
    5×1+1 clean & jerk (split)
    Clean pulls 3×3 (85-90%)
    Back squats 5×3 increase each set
    Accessory work:
    10 plank ups
    Alternating toe touches
    Day 2:
    Power Snatch 5×3 increase each set
    Hang cleans 5×2 ^
    Accessory work:
    15 supermans
    15 sit ups
    Day 3:
    Power snatches 5×1 (80%)
    Snatch pulls 3×3 (85-90%)
    Front squats 3×3
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    Day 4:
    Max Snatch attempt
    Max clean and jerk attempt

    *late to the party but hopefully this will help some people! Sure took me a while to type it out!

  • Great videos man! Wondering how to approach a deload week with Olympic lifts. Should we keep similar schedule and just lower sets and increase reps with lighter weight? Ex/ 3×6-8 instead of 5×2? Thanks!

  • Checkout California Strength, Olympic weight lifting gym. Scott Hisaka has an awesome body, so it is possible to look good while doing these lifts.

  • Really important question for me. Do you let the weight drop after each rep or do lower it and keep you hands on it? Does letting bar go after a rep mean it’s not a set of two?

  • Just saw this old video and got reminded how much Elliot’s channel has turned to shit compared to before. I just feel like Elliot as a person has jumped the shark or something.

  • I read many good opinions on the internet about how exactly Custokebon Secrets will help you lost a lot of fat. Has anyone tested out this popular weight loss method?

  • Fuck ya! Well Said bro! Trained bodybuilding-powerlifting all my life and converted to Only Olympic lifting 1 yr ago and all I can say is *Fuckin Epic transformation:) Very Very Hard work but Oh!…so worth it..isn’t that right Elliot’s?? You know bro, when you hit that New Snatch and CJ Pr’s it feels Soooooooo much better than any other Powerlifting Pr’s!

  • I need your guys opinions. What do you think is the best to workout if you want to be stronger at fighting someone? I dont wanna fight someone, but its nice to be strong and to know that I can protect myself. So, I mean, what is the best way to workout? Training some martial art such as MMA, karate, taekwondo or bodybuilding and strongman stuff?

    Elliott looks like someone who can really take care of himself, yet, hes not intrested in martial arts. So any suggestions?

  • Oly lifitng aesthetic > bodybuilding aesthetic. Guaranteed Klokov’s physique would excite far more women than any pro bodybuilder these

  • This guy does not really know what he is doing and he is new to weightlifting which is fine, but why is he doing an instructional video on weightlifting? Also, this a very poorly designed program for someone new to weightlifting

  • Max do you sometimes compare your knowledge to east european and east asian coaches and think to yourself that you need to improve and that they know more than you or other american coaches??

  • Isn’t it redundant to do both Pullups and Latpulldown? And can you go into further detail on what hypertrophy would be more beneficial for weightlifting aside from in your legs?

  • He does it again! Awesome video! I have a question. So in the video you recommend not to snatch anything over 75-80% 1rm while running a hypertrophy program, but what about c&j? Are you taking a break from them because they’ll be too taxing to fit in your program or are you still doing them and just haven’t mentioned?

  • Great video but 5×12 doesn’t mean anything. 5×12 at what RPE/RIR? To do 5×12 with the same weight you would have to start with RIR so low that the first 2-3 sets would not stimulate hypertrophy. There is either gonna be drop off of reps or you will need to lower the weight in later sets to get the 5×12 at appriotate effort that is stimulating. Maybe it is specified in your template but I think it should be in the video too. I know I am nitpicking but besides that I watched every video on your channel and I really like your content. Great work!

  • 4:17 if it were muted

    With context “you want to keep the bar close to you as you turnover.”

    Without context “this is how I take off my shirt.”

  • you 100% just ripped this straight off the catalyst athletics website

  • It’s still amaze me just how many people have no clue about Custokebon Secrets despite the fact that many people with it. Thanks to my friend who told me about it. I’ve lost lots of fat.

  • Zack,

    First, I want to thank you for your channel. Between your channel and Catalysts Athletics channel I get a lot of great content for my weightlifting. So on to my situation. I am a novice weightlifter. I’m not weightlifting to compete. I weight lift because I truly enjoy it. With that being said, I started weightlifting in June of 2019 and have been going strong since. I do C&J work on Monday’s and Snatch work on Thursday’s. The other day’s I work on improving my overall technique. I am getting bigger and stronger from the lifting movements, but I’m not getting the definition I truly am want. How can I incorporate some bodybuilding work in my weightlifting work?

  • Do natural popular weight loss method like Fenoboci Diet Plan really work and if so, how effective are they? I’ve heard numerous amazing things about this popular lose weight secrets.

  • I can’t snatch or C&J for shit. but at least my pull-up form is better than yours, so my ego isn’t entirely destroyed. thank you <3

  • That’s BS. In the front rack your lats and triceps play major role. I have see people with huge biceps catch the weight in great rack position. It’s all about mobility

  • Last Holiday i went to a Commercial gym, normally i´m Training in Weightlifting Club. Guys and Girls were mirrin like shit when i Clean&Jerk their Deadlift weights (120kg). Was kinda funny. But Commercial Gym every week doing Bench Press and Bicep Curls? No thanks, thats so boring….

  • The only common thing is that both use weights. Weightlifting is technical and psychological much more challenging.You can’t learn it on your own. Bodybuilding isn’t even a sport. There is no coaching on a high level. Most of them just do what feel good for them.

  • Hey Joey could you possibly do a video on movements that you could perform to assist with oly lifts but without bumper plates. I’m going back to school soon and won’t have any access to bumpers but I still want to progress with the lifts. Any help would be appreciated.

  • What brought mg interest in olympic weightlifting is after watching chinese weightlifter xiaojun, tian tao, liao hui… Now im a couple of months and enjoying it…

  • Been doing arms for the last two years and have a good bicep peak. Now I’ve joined the college Olympic weightlifting club and I gotta give up my arms?:( Oh it’s sad but what can you do

  • Excellent video. Olympic weightlifting deals with plyometric force generation to create momentum transferred to the barbell and involve as many energy in a second as a 100 meters speed race. A true marvelous sport.

  • I am impressed Elliot. Very good. Very well put sir. Olympic Lifting is about explosive power, speed, agility, high levels of mobility, and building quick reactions. Snatch and Clean and Jerk are the ultimate display of athletic ability.


    This guy has descent biceps. I would be satisfied with such biceps. 

  • Personally I do powerlifting, trying to get good at weight lifting and I avoid all machines. Doesn’t build the same strength and muscle compare too example you doing lat pull downs I think the pull ups especially weighted pull ups are superior muscle hypertrophy

  • i loved this video but what is your reasoning for doing the warm ups with the bar starting on top of your knee rather than mid shin? just as I have never seen it before is all.

  • Hello Elliott as I grow older and get involved in sports and the athletically performance aspects of life and sports I begin to further understand exactly what you are trying to teach all of us. Your videos are great, thank you so very much!

  • Pretty good answer Elliott. Keep it up! Mixing it up is healthy. It all depends how it’s done, not just what is done. I like that.

  • They do not have to be mutually exclusive (aesthetics vs. performance). Functional hypertrophy exists and can help. As a former d1 gymnast, look at gymnasts. Look at powerlifter Stan Efferding. Big does not mean tight, inflexible. Lean and flexible does not mean weak.

  • I don’t think arm size is a huge problem. Take dmitry klokov for example, HUGE forearms and biceps, but he also has some of the best mobility I have ever seen in a weightlifter. He is also world class at what he does. So unless we are talking ifb pro arms here I don’t think the whole size of your arms should affect you too much.

  • Just a correction about what Elliot says about biceps and how it hinders the clean. You can get around this because i had the same problem and it started to affect my elbows and caused some pain. First and foremost, work on getting good flexibility in the wrist, external rotation in the shoulders and thoracic extension. Second, widen your grip on the bar and you should be cleaning all kindsa weight!

  • If you just started weightlifting you should stick to snatch, clean and jerk, front squat back squat. How can you work technique if you don’t have any? You need to get comfortable going under the bar and doing the movements before you start working on little things. I think a weightlifter of 5 months is a little immature to be offering specific training advice. Also you should do the snatch first after your warmup because it is the most demanding of your nervous system, and then strength work.

  • @ 1:44 is this a new kind of overhead or warmup? because if it is please explain! because if the is the place of the bar in your overhead there is something really wrong….

  • Question. I’m self taught and I’ve been doing Oly for about 5 years now. I have good form (I would say better than most) and I know what I’m doing. My issue is im a skinny white guy 160 lb and it’s hard for me to put on size. Obviously with strength sports you will not gain much size but are there recommendations as far as training frequency or volume for me to try to hold on to more weight?
    I snatch 185 lb and C&J 255.

  • Why do bicep curls at all? Would not big compound strength movements be more “to the point” in terms of putting on some truly functional mass?

  • Hi Max, Should weightlifters include bench press in general training or can it have negative effects on shoulder tightness and overhead position?
    Thanks in advance

  • Mark doesn’t look very experienced in Olympic Lifting.  I don’t know what his numbers look like, but it doesn’t look like much.  Looking foward to the update videos on that.

  • I’m surprised you have bicep curls. Wouldn’t having a tricep isolation exercise instead of a bicep one grow a muscle more specific to the jerk?

  • The problem with bodybuilding with olympic weightlifting is if you ever want to compete. Bodybuilding will cause you to be stuck into a heavier weight category and be less competitive, so you’d have to only consider competing in the max weight category.

    It’s kind of like comparing strongman vs bodybuilder, lb for lb the strongman will beat all bodybuilders.

    I’m doing strength training these days, I only do bodybuilding for certain vanity muscles. Some of which help with strength training like bigger traps to rest the bar on for squats.

    Elliot hit the nail on the head regarding the biceps and forearms. If you have fat it will make it even harder and you can actually injure your joint when your biceps act as a fulcrum.

  • After following this channel for years a couple of things have become very apparent to me.

    1. There is no main focus in this gym, it’s just a bunch of people mixing random training philosophies day in and day out with no real goal in mind.
    2. No-one in the gym is good at 1 singular thing, everyone is just very mediocre at everything.
    3. No one at the gym is really truly strong. Not even Elliot.
    4. Hybrid muscle is a lie. There is only strength and various athletic attributes.

    What this gym and these videos aim for look like a good concept on paper, but in reality it just doesn’t work. You’re only going to be exceptional at 1 or 2 things, and I really do feel sorry for anyone who takes advice from this channel and gets trapped spinning there wheels for an extended period of time.

  • Dude. In Olympic weightlifting you gain muscle, it doesn’t matter if you are bulky. You just need to work on wrist flexibility. It isn’t deadlifting, and throwing it over your head (really it’s just throwing shit over your head). Also it has one of the lowest injury rate of almost all Olympic qualifying sports..03%. It also improves your performance in other sports. Makes you flexible af too.

  • Pulling the bar apart was a queue I found on my own and was told was nonsense by a CF coach. Finally heard somebody else think of the overhead position the same way.

  • Small errata: after overhead squats, you said you are doing 2 snatch pulls plus a power snatch, but you did a full snatch with a pause at the bottom, at the end. Thanks for the video.

  • Nice vid, might actually try out this program after I’m done with the cycle I’m on right now. Thanks for this though, definitely am going to try incorporating those warmups in my lifts.

  • Hey bro had some questions hope you answer ((even do you always do ❤),
    So i’m a newbie to strength training (not the mouvements themself), and wanted to add the clean ans jerk and the pull to my over head press day. Cause my mobility sucks for a real snatch lol. Can i do that?

    And when should i start adding WL and strongman together?

  • do you think i can learn weightlifting by myself (watching youtube videos), since theres no weightlifting gyms around?
    also do you recommend going to a crossfit gym to learn weighlifting? it will be just a hobby and for general health.
    thank you

  • I’ve completely stopped bodybuilding all together and have been doing nothing but Olympic lifting for the past six month. I haven’t touched a dumbell in months. My squat went up a hundred pounds. My deadlift went up s hundred lbs. I lost 3/4″ off my arms. I’ve gained 3″ on my legs. My back looks like the Grand Canyon or som shit as far as definition goes. My chest has also shrunk. I keep the body builder diet. I get way more satisfaction out of my Olympic lift gains.

  • Kinda disappointed the you guys didn’t cover anything on flexibility as it’s something I could definitely do with more information and work on. Suggestions?

  • So i bought the book and Im a little confused Im doing the 10s realization phase. The juggernaut method 2.0 says one thing, and the other book i bought was A thoughtful pursuit of strength Juggernaut Training says another. Which one do i follow?

  • A someone who has done basic “powerlifting” movements for a while a would like to get into weight lifting, this has been very valuable.


  • Great video. Would I be correct in saying that the application and order of the training modalities would be pretty much the same for other sports too?

  • Excellent description of General Exercise. In line with this video, I have to talk about what I saw
    in the 80’s at old La Laker forum in Inglewood. The Soviet (not Russian) national volleyball team
    was warming up for the final series of matches in this particular round robin tournament against the USA.
    The tournament had originally 5 teams-France, Canada, Brazil, USA, USSR. The Soviets and USA by elimination
    were the finalists. The Soviet came on the floor and immediately began a routine of forward flips, back flips and windmill
    rotation of the arms one going one direction with the other arm going opposite and then switch(to be fair only the setter was performing the arm windmills). Everyone else forward and backward flips with an execution of a volleyball skill(such as a dig) at the end. All the players minus the setter. Looked like a circus.

  • The weightlifters on team juggernaut have some pretty damn nice physiques too. Which is not always the case for Olympic lifters (which is fine depending on your goals) maybe they put more emphasis on general training than some do.

  • 1:53 I really struggle to do those presses and push out on that angle like Mark does. My back just won’t let me. What’s a way to increase mobility to be able to do that exercise?

  • Fantastic video! Sounds like something I need to work on. I’ve been meaning to ask you this question as well and here you make a video about it. I’d like to add more general work to my weightlifting routine because I still need to increase my body weight. Any tips on how to incorporate more volume when I’m already fatigued from work (I’m a nurse working shifts in addition to lifting four times a week) and having trouble eating sufficient calories?