Olympic Lifting Program
A weightlifting technique and strength add-on to our Gym Program designed to increase proficiency and load for all athletes. Written by Chad Vaughn.
2-Week Free Sample
Every gym has a group of athletes who want more time with the barbell. The problem is that these athletes rarely follow the same program, and those programs are certainly are not built to complement your main program. Plus, you have no control over what these athletes are doing. Athletes perform the workouts alone, with no instruction from coaches, no support from other members, and no shared training with other athletes. And all of that can be solved with this one extension.
What you get in every session plan
Each planned day will provide 2 different options: “Competitor” and “Training.” The “Competitor” option is for the athlete who is already confident with their movement and looking for additional repetition with the barbell to help achieve load goals, whether that be in a weightlifting competition, CrossFit competition, or in the gym; they also want to maintain, optimize or improve overall mobility and technique. The “Training” option is for the athlete who wants to develop the execution of the Olympic lifts to improve their overall fitness abilities or as a starting point to progress into the “Competitor” option; this option is also great for people who love working with a barbell and just want more practice with the Olympic lifts but are not looking to compete.
The warmups are designed to increase (for that specific day) and improve (for the purpose of insurance, health, and longevity) range of motion for the end range and quality demands of the Olympic lifts, and include the assistant exercises that benefit them. The workout section focuses on positional awareness and strength and implements the concept of progression toward the full movements within the day and through the weeks. Lastly, in the warm down section, you will see a mobility rotation that will not only aid in overcoming the prior work, but prepare the body for upcoming workouts, and contribute to improving overall mobility over time.
Athletes will build a foundation through developing mobility, positional awareness, and strength that will enable them to handle greater loads, as well as maintain technique and quality through fatigue in WODs.
HIGHER LEVEL SKILLS
This program is built for any athlete serious about changing any necessary mobility limitations and/or movement patterns to get better at the highly technical demands of the Olympic lifts.
Athletes will be given an additional 60-90 min of training volume, 2-3 times/week in an effort to meet the demands of moving a barbell as effectively and efficiently as possible, whether they want to use these skills to improve their overall fitness abilities, or compete in a weightlifting competition.
With every plan there will be quick instruction and reminders written within the workout, and demo videos that include cues/guidelines within and/or detailed teaching of the specific movement in the description section below the video.
Use the Oly Program as a bundle or stand-alone program
You can use this program in combination with our Gym Program, as an add-on or extension, or as a separate program.
These weightlifting plans are written with every part of the Gym Program considered very heavily, especially the weightlifting movements (squats, deadlifts, shoulder to overhead, snatches, cleans, etc.) to complete the weightlifting program as a whole. With this in mind, each plan includes an “Additional Work” section for any athlete not completing the Gym Programming on that specific day (or the day indicated) or not taking part in those classes or the Gym Programming in general. The inclusion of the “Additional Work” section also means that it can be used as a very solid and detailed, stand-alone weightlifting program for anyone interested in just that.
But don’t get it twisted, we still believe that most of your athletes will want to do both. They are absolutely encouraged to attend the day’s regular class and also attend the weightlifting class or perform the work from the weightlifting program in Open Gym.
One of the main benefits of this combination is that your athletes who develop an extra interest in the Olympic lifts and are willing to take that extra step to find and perform extra work can now all follow the same program. So instead of having 10 athletes following 4 different programs, everyone is on the same page. Athletes can come in and perform the workouts together in a class, or they can do their own thing. Still, no matter how you decide to run the program, all your athletes are following programming that is a part of your main community. They are not off to the side, following programming you’re unfamiliar with, and just using your gym as a space to workout.
With our weightlifting program, your athletes putting in extra work for their Olympic lifts are strengthening your community, not dividing it. Because, you know exactly what workout your weightlifters are doing before/after the normal class. They can perform the workouts as a group or, at the very least, share their performances with each other to discuss what they are feeling emotionally and physically, and what they are looking forward to. Your other members know it’s an additional program that you offer, which gives them something to think about as an option if they ever “get the itch” or just to support those that are on that path. Everyone is on the same page, it’s all under the same roof, and you control it all. Plus, in the minds of members, it’s another way you offer them value.
Get Two Weeks of Free Plans
What you can expect
A more united community
Is a specialty weightlifting program necessary to get fit? No. These things only matter when someone wants to compete in a weightlifting competition or when someone just finds a love for the Olympic lifts and enjoys doing them more often. And when you give your gym a weightlifting program to follow, those are the two types of people who will join: the people who want to do well at a weightlifting competition and the people who love the extra strength work and repetitions with the barbell. As for your entire community, not everyone wants a strength-biased program, so a barbell program can help you satisfy the needs of everyone by giving your lifters a place to lift and keeping the general program more varied. This way, you’re not alienating the members who don’t want to lift, which is to say that this program is a great way to meet the needs of your lifters, without making your whole community follow a strength-biased program. Of course, the members who don’t want to join a barbell club will still enjoy rooting the weightlifters on and talking with them about the extra training they’re doing.
Confidence in the programming
Chad is a renowned weightlifter, competing in the Olympic Games in 2004 and 2008, as well as winning the Gold Medal at the 2003 Pan American Games, and winning the USA National Championships 9 times. On top of that, Chad has been leading weightlifting classes in the fitness community and has been a consistent, trusted information source since 2010. He is one of the best at what he does, and perfect for this task specifically because he has been teaching weightlifting and programming with the demands of fitness as a whole in mind since becoming a coach. Let him worry about how to program extra mobility, skill, and strength work for the Olympic lifts, so you can focus on coaching the program.
Stronger, more efficient athletes
Your weightlifting athletes are going to see gains upon gains. And not in just the amount of weight they can lift. We are going to improve their mobility and technique with the goal of getting them to move like elite weightlifters, while also allowing for adequate recovery time so they can give workouts 100% effort.
This program is a great way to meet the needs of your lifters, without making your whole community follow a strength-biased program.