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Olympic weightlifting program

Your Olympic weightlifting program

Learn the snatch and the clean & jerk — technique, positions, speed, and the squat and pull strength behind them — built around your week and adapted as you log. Barbell skill built around speed, power, positions and precision.

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Your coach
Olympic Weightlifting Coach

Your AI coach for the snatch, the clean & jerk and the strength behind them

SnatchClean & jerkSquat & pull strengthPositions
Plan length
8–16 weeks
Sessions per week
3–6 sessions
Per session
45–90 minutes
Equipment
Barbell, plates and a squat rack
“I build the two Olympic lifts the way the sport does — positions first, then speed, then load — backed by squat and pull strength and the mobility your catch positions need. Positions, speed and power under the bar, trained the way the sport trains them.”

What your first week could look like

MondayTechnical
Snatch technique

70 min

Snatch plus a power or hang variation, snatch pulls and an overhead-position drill

TuesdayTechnical
Clean & jerk practice

75 min

Clean & jerk plus a power variation, clean pulls and overhead drive on the push press

ThursdayStrength
Squat & pull strength

70 min

Front squats and pauses, heavy snatch and clean pulls, bracing core

FridayPositions
Positions & technique

60 min

Tall snatch, lifts from blocks and pause work to sharpen turnover and catch

SundayRecovery
Mobility & positions

35 min

Overhead, ankle and hip mobility with light position holds

Build my own plan

What your plan looks like in the app

Every session comes with coach guidance — and your progress gets logged, not guessed.

The GetMyCoach app on a phone showing a training week with its planned sessions

Your plan is built around you

Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.

Goal

Learn the lifts, or sharpen the ones you know

Level

Beginner, intermediate or advanced lifter

Coach style

Classic step-by-step, or Chinese-inspired position-first

Training days

How many days a week you can lift

Starting strength

Where your squat, pull and positions are today

Equipment

Barbell and rack, plus blocks and a platform if you have them

Time per session

45 to 90 minutes

Feedback

How the lifts felt and moved, so the next session adapts

Your coach tells you why you're training something

Why this session?

The snatch and clean & jerk are won in the positions and the speed under the bar, and stood up by the legs and back. This session trains the lift itself at technical loads, then backs it with the pulls and squats that make heavier weight possible — so load climbs only while the bar path and catch stay exact.

Who this plan is for

New to the lifts

Learn the snatch and clean & jerk step by step, from positions before load.

Intermediate lifters

Add real structure — technique, strength and power in balance, week to week.

CrossFit & functional athletes

Clean up the barbell cycling and positions that cost you reps under fatigue.

Experienced lifters

Sharpen turnover, bar path and catch positions with position-first technical work.

Your plan in 3 minutes

  1. 1

    Pick your goal

    Tell your coach what you're training for.

  2. 2

    Set your level & week

    Your experience, available days and equipment.

  3. 3

    Preview your plan

    See your first weeks day by day before you commit.

  4. 4

    Train & log

    Follow the sessions and log what you actually did.

  5. 5

    Your coach adapts

    Progression and recovery adjust to how training goes.

What this plan covers

Snatch & clean & jerk

The competition lifts trained at technical loads, built up through power and hang variations.

Squat & pull strength

Front squats, pauses and heavy pulls — the strength that stands the lifts up.

Positions & turnover

Tall snatch, lifts from blocks and pause work to sharpen speed under the bar.

Overhead & catch mobility

The ankle, hip and shoulder range a confident snatch and front rack demand.

A demo on every lift

Each exercise links to a clean demonstration video so you can see it before you train it.

Progress from logs

Your coach reads your sessions and adds load only when the movement holds.

Frequently asked questions

Is this bodybuilding?
No. This is Olympic weightlifting — the snatch and clean & jerk trained as barbell skill: speed, power, positions and precision. It builds strength and athleticism, but the goal is the lifts, not a physique.
I've never done the Olympic lifts — can I start here?
Yes. The Classic Olympic Weightlifting Coach teaches the snatch and clean & jerk step by step, from light, exact positions before the weights climb. Every movement has a demo video so you can see it before you train it.
What equipment do I need?
A barbell, plates and a squat rack. Bumper plates and a lifting platform are ideal for the competition lifts; where a rack or blocks aren't available, the plan names substitutes.
What's the difference between the two coaches?
Classic teaches and builds the full lifts step by step — best if you're learning or want structure. Chinese-Inspired is a position-first technical style that refines lifts you already know: stronger legs, faster turnover, cleaner bar path and better catch positions.
Is it free?
Yes, GetMyCoach is free during early access.

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