Olympic-style Weightlifting  - A Beginning Workout Plan
      
      By John Cissek MS, CSCS

      This is a 12-week beginning workout program.  This program assumes that
      one has no prior experience with Olympic lifting or even with weight
      training.  This program assumes that every physical quality needs to be
      developed. As a result it attempts to work on technique, speed, strength,
      and hypertrophy.




Week One
      Monday:
      1.  Snatch Pull, NE, 5x6
      2.  Overhead Squats, 5x6
      3.  Back Squats, 3x12
      4.  Hyperextensions, 3x12
      5.  Weighted Sit Ups, 3x12
      Tuesday:
      1.  Classic Clean, 5x3
      2.  Clean Pulls, NE 3x6
      3.  Push Jerk, 5x3
      4.  Behind the Neck Press, Snatch Grip, 3x12
      5.  Counter-movement Jumps, 3x3
      Wednesday:
      1.   Snatch Pull, NE + Shrug, 5x6
      2.  Overhead Squats, 5x6
      3.  Front Squats, 3x8
      4.  Good Mornings, standing, 5x12
      5.  Incline Sit Ups, 3x12
      6.  Sprint 3x20 meters
      Thursday:
      1.  Classic Clean + Split Jerk, 5x3+2
      2.  Clean Pulls, NE, 3x6
      3.  Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
      4.  Squat Jumps, 3x3
      Friday:
      1.  Sprint 3x60 meters
      2.  Lunges, bar on back of shoulders, 3x12
      3.  Romanian Deadlifts, 5x12
      4.  Twisting Sit Ups, 3x12

      Week Two
      Monday:
      1.  Snatch Pull, NE + Shrugs 5x6
      2.  Overhead Squats, 5x6
      3.  Back Squats, 4x12
      4.  Hyperextensions, 3x15
      5.  Weighted Sit Ups, 3x15
      Tuesday:
      1.  Classic Clean, 5x3
      2.  Clean Pulls, NE 3x6
      3.  Split Jerk, 5x3
      4.  Military Press, 3x12
      5.  Counter-movement Jumps, 3x3
      Wednesday:
      1.  Classic Snatch, 5x3
      2.  Overhead Squats, 5x6
      3.  Front Squats, 4x8
      4.  Good Mornings, standing, 5x12
      5.  Incline Sit Ups, 3x12
      6.  Sprint 3x40 meters
      Thursday:
      1.  Classic Clean + Split Jerk, 5x3+2
      2.  Clean Pulls, NE, 3x6
      3.  Behind the Neck Press, Snatch Grip, Squat, 3x8
      4.  Squat Jumps, 3x3
      Friday:
      1.  Sprint 3x80 meters
      2.  Lunges, bar on back of shoulders, 3x12
      3.  Romanian Deadlifts, 5x12
      4.  Twisting Sit Ups, 3x12

      Week Three
      Monday:
      1.  Classic Snatch, 5x3
      2.  Snatch Pull, NE, 5x6
      3.  Back Squats, 5x8
      4.  Hyperextensions, 3x15
      5.  Weighted Sit Ups, 3x15
      Tuesday:
      1.  Classic Clean, 5x3
      2.  Clean Pulls, NE 3x6
      3.  Push Jerk, 5x3
      4.  Behind the Neck Press, Snatch Grip, 3x12
      5.  Counter-movement Jumps, 3x3
      Wednesday:
      1.  Classic Snatch, 5x3
      2.  Overhead Squats, 5x6
      3.  Front Squats, 5x6
      4.  Good Mornings, standing, 5x12
      5.  Incline Sit Ups, 3x12
      6.  Sprint 3x50 meters
      Thursday:
      1.  Classic Clean + Split Jerk, 5x3+2
      2.  Clean Pulls, NE, 3x6
      3.  Behind the Neck Press, Snatch Grip + Overhead Squats, 3x12+6
      4.  Squat Jumps, 3x3
      Friday:
      1.  Sprint 3x100 meters
      2.  Lunges, bar on back of shoulders, 3x12
      3.  Romanian Deadlifts, 5x12
      4.  Twisting Sit Ups, 3x12

      Week Four:
      Monday:
      1.  Classic Snatch, 5x3
      2.  Snatch Pull, NE, 5x6
      3.  Back Squats, 3x20
      4.  Hyperextensions, 3x20
      5.  Weighted Sit Ups, 3x15
      Tuesday:
      1.  Classic Clean, 5x3
      2.  Clean Pulls, NE 3x6
      3.  Split Jerk, 5x3
      4.  Military Press, 3x12
      5.  Counter-movement Jumps, 3x3
      Wednesday:
      1.  Classic Snatch, 5x3
      2.  Overhead Squats, 5x6
      3.  Front Squats, 3x15
      4.  Good Mornings, standing, 5x20
      5.  Incline Sit Ups, 3x12
      6.  Sprint 3x30 meters
      Thursday:
      1.  Classic Clean + Split Jerk, 5x3+2
      2.  Clean Pulls, NE, 3x6
      3.  Behind the Neck Press, Snatch Grip, Squat, 3x8
      4.  Squat Jumps, 3x3
      Friday:
      1.  Sprint 3x60 meters
      2.  Lunges, bar on back of shoulders, 3x12
      3.  Romanian Deadlifts, 5x12
      4.  Twisting Sit Ups, 3x12

      Week Five
      Monday:
      1.  Classic Clean + Split Jerk, 5x3+2
      2.  Clean Pulls, NE, 3x6
      3.  Behind the Neck Press, Snatch Grip, 3x15
      4.  Vertical Jump, bar on shoulders, 3x3
      5.  Weighted Crunches, 3x15
      Tuesday:
      1.  Classic Snatch, b, AK, 5x3
      2.  Snatch Pull, NE, 5x6
      3.  Back Squats, 1-RM (*)
      4.  Hyperextensions, 3x15
      5.  Weighted Sit Ups, 3x15
      Wednesday:
      1.  Sprint 3x20 meters
      2.  Lunges, bar overhead 3x15  
      3.  Behind the Neck Press, Snatch Grip, 3x12
      4.  Vertical Jump, Snatch Grip, h, AK, 3x3x30% of back squat 1-RM
      5.  Plyometric Sit Ups, 3x12
      6.  Feet to Bar, 3x12
      Thursday:
      1.  Classic Clean, b, AK, 5x3
      2.  Clean Pulls, NE 5x6
      3.  Push Jerk, 3x3
      4.  Good Mornings, standing, 5x12
      5.  Clocks, 3x12
      Friday:
      1.  Classic Snatch, b, BK, 5x3
      2.  Overhead Squats, 3x6
      3.  Front Squat, 1-RM (*)
      5.  Incline Sit Ups, 3x12
      Saturday:
      1.  Sprint 3x40 meters
      2.  Step Ups, 3x12
      3.  Romanian Deadlifts, 5x15
      4.  Twisting Sit Ups, 3x15

      Week Six:
      Monday:
      1.  Classic Clean, b, BK + Split Jerk, 5x3+2
      2.  Clean Pulls, NE, 3x6
      3.  Military Press, 3x12
      4.  Vertical Jump, bar on shoulders, 3x3x30% of back squat 1-RM
      5.  Weighted Crunches, 3x12
      Tuesday:
      1.  Classic Snatch, 5x3
      2.  Snatch Pull, NE, 5x6
      3.  Back Squats, 3x?x70%
      4.  Hyperextensions, 3x12
      5.  Weighted Sit Ups, 3x12
      Wednesday:
      1.  Sprint 3x30 meters
      2.  Lunges, bar overhead 3x12  
      3.  Behind the Neck Press, Snatch Grip, Squat, 3x12
      4.  Vertical Jump, Snatch Grip, h, AK, 3x3x30% of back squat 1-RM
      5.  Plyometric Sit Ups, 3x10
      6.  Feet to Bar, 3x10
      Thursday:
      1.  Classic Clean, 5x3
      2.  Clean Pulls, NE 5x6
      3.  Split Jerk, 3x3
      4.  Good Mornings, standing, 5x10
      5.  Clocks, 3x10
      Friday:
      1.  Classic Snatch, b, AK, 5x3
      2.  Overhead Squats, 3x6
      3.  Front Squat, 3x?x70%
      5.  Incline Sit Ups, 3x10
      Saturday:
      1.  Sprint 3x60 meters
      2.  Step Ups, 3x10
      3.  Romanian Deadlifts, 5x12
      4.  Twisting Sit Ups, 3x12

      Week Seven:
      Monday:
      1.  Classic Clean, b, AK + Split Jerk, 5x3+2
      2.  Clean Pulls, NE, 3x6
      3.  Behind the Neck Press, Snatch Grip, 3x10
      4.  Vertical Jump, bar on shoulders, 3x3x30% of back squat 1-RM
      5.  Weighted Crunches, 3x10
      Tuesday:
      1.  Classic Snatch, b, BK, 5x3
      2.  Snatch Pull, NE, 5x6
      3.  Back Squats, 3x?x80%
      4.  Hyperextensions, 3x10
      5.  Weighted Sit Ups, 3x10
      Wednesday:
      1.  Sprint 3x40 meters
      2.  Lunges, bar overhead 3x10  
      3.  Behind the Neck Press, Snatch Grip + Overhead Squats, 3x10+5
      4.  Vertical Jump, Snatch Grip, h, AK, 3x3x30% of back squat 1-RM
      5.  Plyometric Sit Ups, 3x8
      6.  Feet to Bar, 3x8
      Thursday:
      1.  Classic Clean, b, BK, 5x3
      2.  Clean Pulls, NE 5x6
      3.  Push Jerk, 3x3
      4.  Good Mornings, standing, 5x8
      5.  Clocks, 3x8
      Friday:
      1.  Classic Snatch, 5x3
      2.  Overhead Squats, 3x6
      3.  Front Squat, 3x?x80%
      5.  Incline Sit Ups, 3x8
      Saturday:
      1.  Sprint 3x80 meters
      2.  Step Ups, 3x8
      3.  Romanian Deadlifts, 5x10
      4.  Twisting Sit Ups, 3x10

      Week Eight:
      Monday:
      1.  Classic Clean + Split Jerk, 5x3+2
      2.  Clean Pulls, NE, 3x6
      3.  Military Press, 3x8
      4.  Vertical Jump, bar on shoulders, 3x3x30% of back squat 1-RM
      5.  Weighted Crunches, 3x8
      Tuesday:
      1.  Classic Snatch, b, AK, 5x3
      2.  Snatch Pull, NE, 5x6
      3.  Back Squats, 3x?x90%
      4.  Hyperextensions, 3x8
      5.  Weighted Sit Ups, 3x8
      Wednesday:
      1.  Sprint 3x50 meters
      2.  Lunges, bar overhead 3x8  
      3.  Behind the Neck Press, Snatch Grip, Squat, 3x8
      4.  Vertical Jump, Snatch Grip, h, AK, 3x3x30% of back squat 1-RM
      5.  Plyometric Sit Ups, 3x6
      6.  Feet to Bar, 3x6
      Thursday:
      1.  Classic Clean, b, AK, 5x3
      2.  Clean Pulls, NE 5x6
      3.  Split Jerk, 3x3
      4.  Good Mornings, standing, 5x6
      5.  Clocks, 3x6
      Friday:
      1.  Classic Snatch, b, BK, 5x3
      2.  Overhead Squats, 3x6
      3.  Front Squat, 3x?x90%
      5.  Incline Sit Ups, 3x6
      Saturday:
      1.  Sprint 3x100 meters
      2.  Step Ups, 3x6
      3.  Romanian Deadlifts, 5x8
      4.  Twisting Sit Ups, 3x8

      Week Nine
      Monday:
      1.  Classic Snatch + Overhead Squats, 5x3+4
      2.  Snatch Pulls, NE, 3x6
      3.  Back Squats, 3x?x72.5%
      4.  Good Mornings, Seated, 3x15
      5.  Hanging Straight Leg Raises, 3x15
      Tuesday:
      1.  Classic Clean, b, BK, 5x3
      2.  Power Jerk, 5x3
      3.  Push Press, Snatch Grip, 3x6
      4.  Squat Jump, 3x3x30% of back squat 1-RM
      5.  Sprint 4x20 meters (1:25)
      Thursday:
      1.  Classic Snatch, b, AK, 5x3
      2.  Snatch Balance, 5x3
      3.  Front Squats, 3x?x72.5%
      4.  Hyperextensions, 3x15
      5.  Medicine Ball Sit Ups, 3x15
      Friday:
      1.  Classic Clean, 3x3
      2.  Clean Pulls, NE, 3x6
      3.  Front Squat + Split Jerk, 5x4+2
      4.  Push Press, Snatch Grip + Overhead Squats, 3x6+3
      Saturday:
      1.  Classic Snatch, b, BK, 3x3
      2.  Classic Clean, b, AK, 3x3
      3.  Vertical Jump, h, AK, Snatch Grip, 3x3x30% of back squat 1-RM
      4.  Sprint 3x40 meters (1:20)

      Week Ten:
      Monday:
      1.  Classic Snatch + Overhead Squats, 5x2+3
      2.  Snatch Pulls, NE, 3x5
      3.  Back Squats, 1-RM (*)
      4.  Good Mornings, Seated, 3x12
      5.  Hanging Straight Leg Raises, 3x12
      Tuesday:
      1.  Classic Clean, 5x2
      2.  Power Jerk, 5x2
      3.  Push Press, Snatch Grip, 3x5
      4.  Squat Jump, 3x3x30% of back squat 1-RM
      5.  Sprint 4x30 meters (1:25)
      Thursday:
      1.  Classic Snatch, b, AK, 5x2
      2.  Snatch Balance, 5x2
      3.  Front Squats, 1-RM (*)
      4.  Hyperextensions, 3x12
      5.  Medicine Ball Sit Ups, 3x12
      Friday:
      1.  Classic Clean, 3x2
      2.  Clean Pulls, NE, 3x5
      3.  Front Squat + Split Jerk, 5x3+1
      4.  Push Press, Snatch Grip + Overhead Squats, 3x5+2
      Saturday:
      1.  Classic Snatch, b, BK, 3x2
      2.  Classic Clean, b, AK, 3x2
      3.  Vertical Jump, h, AK, Snatch Grip, 3x3x30% of back squat 1-RM
      4.  Sprint 3x60 meters (1:20)

      Week Eleven:
      Monday:
      1.  Classic Snatch + Overhead Squats, 5x1+2
      2.  Snatch Pulls, NE, 3x4
      3.  Back Squats, 3x?x75%
      4.  Good Mornings, Seated, 3x10
      5.  Hanging Straight Leg Raises, 3x10
      Tuesday:
      1.  Classic Clean, 5x2
      2.  Power Jerk, 5x1
      3.  Push Press, Snatch Grip, 3x4
      4.  Squat Jump, 3x3x30% of back squat 1-RM
      5.  Sprint 4x40 meters (1:20)
      Thursday:
      1.  Classic Snatch, b, AK, 5x2
      2.  Snatch Balance, 5x1
      3.  Front Squats, 3x?x75%
      4.  Hyperextensions, 3x10
      5.  Medicine Ball Sit Ups, 3x10
      Friday:
      1.  Classic Clean, 3x2
      2.  Clean Pulls, NE, 3x4
      3.  Front Squat + Split Jerk, 5x3+1
      4.  Push Press, Snatch Grip + Overhead Squats, 3x3+2
      Saturday:
      1.  Classic Snatch, b, BK, 3x1
      2.  Classic Clean, b, AK, 3x1
      3.  Vertical Jump, h, AK, Snatch Grip, 3x3x30% of back squat 1-RM
      4.  Sprint 3x80 meters (1:15)

      Week Twelve:
      Monday:
      1.  Classic Snatch + Overhead Squats, 5x3+6
      2.  Snatch Pulls, NE, 3x8
      3.  Back Squats, 3x?x85%
      4.  Good Mornings, Seated, 3x15
      5.  Hanging Straight Leg Raises, 3x15
      Tuesday:
      1.  Classic Clean, 5x3
      2.  Power Jerk, 5x3
      3.  Push Press, Snatch Grip, 3x6
      4.  Squat Jump, 3x3x30% of back squat 1-RM
      5.  Sprint 4x50 meters (1:20)
      Thursday:
      1.  Classic Snatch, b, AK, 3x3
      2.  Classic Clean, b, AK + Split Jerk, 3x3+2
      Friday:
      1.  Sprint 4x100 meters (1:15)
      Saturday:  Competition