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Switch 14 Week Olympic

This document outlines a 5-day strength training program focused on Olympic weightlifting movements. Each day targets a different movement pattern with prescribed weights and sets/reps. The starting weights are moderate and increase over the course of several weeks as the athlete progresses in strength. The goal is to improve the athlete's 1 repetition maximum for snatch, clean and jerk, back squat and other lifts.

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Hari Setiawan
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385 views29 pages

Switch 14 Week Olympic

This document outlines a 5-day strength training program focused on Olympic weightlifting movements. Each day targets a different movement pattern with prescribed weights and sets/reps. The starting weights are moderate and increase over the course of several weeks as the athlete progresses in strength. The goal is to improve the athlete's 1 repetition maximum for snatch, clean and jerk, back squat and other lifts.

Uploaded by

Hari Setiawan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Starting Numbers Ending Numbers

Movement 1 Rep Max Movement 1 Rep Max


Snatch 100 Snatch 150
Clean & Jerk 100 Clean & Jerk 150
Back Squat 100
Front Squat 100
Overhead Squat 100
Clean 100
Push Press 100
Jerk 100
Day 1 Day 2 Day 3
Back Squat Snatch Push Press
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps
60 1 x 10 60 1x5 60 1x5
70 1 x 10 65 1x5 65 1x5
75 1 x 10 70 1x5 70 1x4
75 1x5 75 1x4
Day 4 Day 5
Clean & Jerk Front Squat
Weight Sets/Reps Weight Sets/Reps
60 1x5 60 1x5
65 1x5 65 1x5
70 1x5 70 1x5
75 1x5 75 1x5
80 1x5
Day 1 Day 2 Day 3 Day 4
Clean Pull Snatch Pull Jerk Overhead Squat
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
85 1x5 85 1x5 65 1x3 60
90 1x5 90 1x5 70 1x3 65
95 3x5 95 3x5 75 1x3 70
80 1x2 75
80
Day 4 Day 5
Overhead Squat Clean
Sets/Reps Weight Sets/Reps
1x5 60 1x5
1x5 65 1x5
1x5 70 1x5
1x5 75 1x5
1x5
Day 1 Day 2 Day 3 Day 4
Back Squat Snatch Push Press Clean & Jerk
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
60 1x8 60 1x5 65 1x6 60
70 1x8 65 1x5 70 1x5 65
75 1x8 70 1x5 75 1x4 70
80 1x8 75 1x5 80 1x3 75
80 1x5 80
Day 4 Day 5
Clean & Jerk Front Squat
Sets/Reps Weight Sets/Reps
1x5 65 1x5
1x5 70 1x5
1x5 75 1x5
1x5 80 1x5
1x5 85 1x4
Day 1 Day 2 Day 3 Day 4
Clean Pull Snatch Pull Jerk Overhead Squat
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
85 1x5 85 1x5 65 1x3 65
90 1x5 90 1x5 70 1x3 70
95 2x5 95 2x5 75 1x3 75
100 1x5 100 1x5 80 1x2 80
85 1x2 85
Day 4 Day 5
Overhead Squat Clean
Sets/Reps Weight Sets/Reps
1x5 60 1x5
1x5 65 1x5
1x5 70 1x5
1x5 75 1x5
1x4 80 1x5
Day 1 Day 2 Day 3 Day 4
Back Squat Snatch Push Press Clean & Jerk
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
60 1x6 65 1x5 70 1x5 65
65 1x6 70 1x5 75 1x5 70
70 1x6 75 1x5 80 1x3 75
75 1x6 80 1x5 85 1x3 80
80 1x6 85 1x5 85
Day 4 Day 5
Clean & Jerk Front Squat
Sets/Reps Weight Sets/Reps
1x5 70 1x5
1x5 75 1x5
1x5 80 1x5
1x5 85 1x4
1x5
Day 1 Day 2 Day 3 Day 4
Clean Pull Snatch Pull Jerk Overhead Squat
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
85 1x5 85 1x5 65 1x3 70
90 1x5 90 1x5 70 1x3 75
95 1x5 95 1x5 75 1x3 80
100 2x5 100 2x5 80 1x2 85
85 2x2
Day 4 Day 5
Overhead Squat Clean
Sets/Reps Weight Sets/Reps
1x5 65 1x5
1x5 70 1x5
1x5 75 1x5
1x4 80 1x5
85 1x5
Day 1 Day 2 Day 3 Day 4
Back Squat Snatch Push Press Clean & Jerk
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
70 1 x 10 70 1x3 70 1x6 70
75 1x8 75 1x3 75 1x5 75
80 1x6 80 1x3 80 1x4 80
85 1x4 85 1x3 85 1x3 85
90 1x2
Day 4 Day 5
Clean & Jerk Front Squat
Sets/Reps Weight Sets/Reps
1x3 70 1x5
1x3 75 1x5
1x3 80 1x5
1x3 85 1x4
90 1x3
Day 1 Day 2 Day 3 Day 4
Clean Pull Snatch Pull Jerk Overhead Squat
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
90 1x5 90 1x5 70 1x3 70
95 1x5 95 1x5 75 1x2 75
100 3x5 100 3x5 80 1x2 80
85 1x2 85
90 1x2 90
Day 4 Day 5
Overhead Squat Clean
Sets/Reps Weight Sets/Reps
1x5 70 1x3
1x5 75 1x3
1x5 80 1x3
1x4 85 1x3
1x3
Day 1 Day 2 Day 3 Day 4
Back Squat Snatch Push Press Clean & Jerk
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
70 1 x 10 70 1x3 75 1x5 70
75 1x8 75 1x3 80 1x4 75
80 1x6 80 1x3 85 1x3 80
85 1x4 85 1x3 90 1x2 85
90 1x3 90 1x2 95 1x1 90
Day 4 Day 5
Clean & Jerk Front Squat
Sets/Reps Weight Sets/Reps
1x3 70 1x5
1x3 75 1x5
1x3 80 1x5
1x3 85 1x4
1x2 90 1x3
95 1x3
Day 1 Day 2 Day 3 Day 4
Clean Pull Snatch Pull Jerk Overhead Squat
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
95 1x5 95 1x5 75 1x3 70
100 3x5 100 3x5 80 1x2 75
105 1x5 105 1x5 85 1x2 80
90 1x1 85
95 1x1 90
95
Day 4 Day 5
Overhead Squat Clean
Sets/Reps Weight Sets/Reps
1x5 70 1x3
1x5 75 1x3
1x5 80 1x3
1x4 85 1x3
1x3 90 1x2
1x3
Day 1 Day 2 Day 3 Day 4
Back Squat Snatch Push Press Clean & Jerk
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
70 1 x 10 75 1x3 80 1x5 75
75 1x8 80 1x3 85 1x4 80
80 1x6 85 1x3 90 1x3 85
85 1x4 90 1x2 95 1x2 90
90 1x3 95 1x2 95
95 1x2
Day 4 Day 5
Clean & Jerk Front Squat
Sets/Reps Weight Sets/Reps
1x3 75 1x5
1x3 80 1x4
1x3 85 1x3
1x2 90 1x2
1x2 95 1x1
Day 1 Day 2 Day 3 Day 4
Clean Pull Snatch Pull Jerk Overhead Squat
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
95 1x5 95 1x5 80 1x2 75
100 2x5 100 2x5 85 1x2 80
105 2x5 105 2x5 90 1x2 85
95 2x1 90
95
Day 4 Day 5
Overhead Squat Clean
Sets/Reps Weight Sets/Reps
1x5 75 1x3
1x4 80 1x3
1x3 85 1x3
1x2 90 1x2
1x1 95 1x2
Day 1 Day 2 Day 3 Day 4
Back Squat Snatch Push Press Clean & Jerk
Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight
70 1 x 10 75 1x3 80 1x5 75
75 1x8 80 1x3 85 1x4 80
80 1x6 85 1x2 90 1x3 85
85 1x4 90 1x2 95 1x2 90
90 1x3 95 1x2 100 1x1 95
95 1x2 100 1x1 100
100 1x1
Day 4 Day 5
Clean & Jerk Front Squat
Sets/Reps Weight Sets/Reps
1x3 75 1x5
1x3 80 1x4
1x2 85 1x3
1x2 90 1x2
1x2 95 1x2
1x1 100 1x1
Day 1 Day 2 Day 3 Day 4
Snatch Clean & Jerk Rest Snatch 1RM
Weight Sets/Reps Weight Sets/Reps 150
55 2x3 55 2x3
60 1x3 60 1x3
65 1x3 65 1x3
Day 5
Clean & Jerk 1RM
150

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