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4 Weeks / 4 sessions a week
Strength focused olympic weightlifting program
This program has been fine tuned to give you the perfect amount of stimulus, with the perfect amount of time to recover. The focus of the program is strength. This is designed to increase strength levels while keeping your skill in the olympic lifts finely tuned. Because of the high intensities and heavy lifts in this program, it is crucial that you recover responsibly. If you want to absolutely maximize your results on this program, these are some basic rules you must follow.
Sleep 7-8 hours a night
1 gram of protein per pound of body weight should be eaten daily
1.5-2 grams of carbohydrates per pound of bodyweight should be eaten daily
1 gallon of water minimum should be ingested daily
30 minutes of stretching and mobility work should be done daily.
Optional:
5-10g of creatine monohydrate ingested daily.
If you follow the rules written above, you will have a great 4 weeks of training. Those are the things that make or break training cycles. When those things are done the results are good. When those things are done alongside a well thought out program like the one below. The results are great.
There is no second guessing this program, this is everything you need to turn your weightlifting around for 4 weeks, if your effort is there and every single set and rep below is completed. It is impossible not to improve. So lock in, and let's get after it.
4 Weeks / 4 sessions a week
Strength focused olympic weightlifting program
This program has been fine tuned to give you the perfect amount of stimulus, with the perfect amount of time to recover. The focus of the program is strength. This is designed to increase strength levels while keeping your skill in the olympic lifts finely tuned. Because of the high intensities and heavy lifts in this program, it is crucial that you recover responsibly. If you want to absolutely maximize your results on this program, these are some basic rules you must follow.
Sleep 7-8 hours a night
1 gram of protein per pound of body weight should be eaten daily
1.5-2 grams of carbohydrates per pound of bodyweight should be eaten daily
1 gallon of water minimum should be ingested daily
30 minutes of stretching and mobility work should be done daily.
Optional:
5-10g of creatine monohydrate ingested daily.
If you follow the rules written above, you will have a great 4 weeks of training. Those are the things that make or break training cycles. When those things are done the results are good. When those things are done alongside a well thought out program like the one below. The results are great.
There is no second guessing this program, this is everything you need to turn your weightlifting around for 4 weeks, if your effort is there and every single set and rep below is completed. It is impossible not to improve. So lock in, and let's get after it.