OP4, our 4 sessions per week program, is very similar to OP5, but with the weekly volume being slightly lower because there is one less session planned weekly. Every session in OP4 can and should be completed in around 90 minutes. If it takes you longer than that, it’s because you are talking and resting too much. Instead of doing the sessions back to back, it’s recommended that you plan rest days, or at least non-weightlifting days conscientiously, so that you can get the most out of every session.

CONTENTS

  • Thorough warm-ups consisting of barbell yoga,
    dead hangs, stretching and movement drills;

  • Meticulous technical practice through the Weightlifting 101 Warm-Ups;

  • Heavy lifting with a focus on the full snatch and clean & jerk or deviations thereof, based on percentages of your 1RMs;

  • Building strength through back- and front squats and different snatch- and clean pull variations, which also have important technical components to them;

  • Barbell cycling, in order to train technical rhythm, flow, and conditioning;

  • Plyometrics, because weightlifting is a sport of agility and explosiveness and we want to develop that alongside everything else;

  • Accessory work, heavily emphasizing core training and old-school bodybuilding work with dumbbells, dips and pull-ups.

 

OP4 will typically be three weeks on, followed by a week of de-loading, but instead of reducing both volume and intensity, the latter is kept high with the volume dropping. In this way, the fourth week becomes an opportunity to push your limits, but at the same time, due to the low overall volume, you won’t be burned out for the week to come.

© 2020 by Weightlifting 101

  • Instagram
  • Facebook
  • YouTube
  • Spotify