What's the Best 2-Day Per Week Olympic Weightlifting Program?
Olympic weightlifting is a demanding sport that requires a significant amount of strength and power. If you're looking to improve your performance in this sport, incorporating a well-structured weightlifting program into your training routine is essential.
For those who have limited time to dedicate to the gym, a 2-day per week Olympic weightlifting program can be an effective option. Here's a sample program that you can follow:
Day 1
- Snatch: 5 sets of 3 reps
- Clean and jerk: 5 sets of 3 reps
- Back squat: 3 sets of 8-10 reps
- Romanian deadlift: 3 sets of 8-10 reps
Day 2
- Snatch pull: 5 sets of 3 reps
- Clean pull: 5 sets of 3 reps
- Overhead press: 3 sets of 8-10 reps
- Front squat: 3 sets of 8-10 reps
As you progress, you can gradually increase the weight you're lifting and the number of sets you perform. Rest for 2-3 minutes between sets and 3-5 minutes between exercises. It's also important to warm up properly before each workout and cool down afterward.
FAQs
- How often should I do this program? Aim for twice per week.
- How long should I rest between sets? 2-3 minutes is recommended.
- Should I warm up and cool down? Yes, always warm up before lifting and cool down afterward.
- Can I adjust the weight I lift? Yes, gradually increase the weight as you get stronger.
- How do I know when to increase the weight? When you can comfortably perform the prescribed number of reps with good form.
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