Are you someone who’s always wanted to try Olympic weightlifting but never knew where to start? Look no further. The 3 Day Chinese Olympic Weightlifting Program Spreadsheet is here to help you on your journey to becoming a stronger and more powerful lifter.
Developed by a Chinese coach, this program is based on the training methods used by the Chinese Olympic weightlifting team. It focuses on the snatch and clean and jerk, two of the most technical and challenging lifts in the sport. Whether you’re a beginner or an experienced lifter, this program will help you improve your power, speed, and technique.
The program is split into three days of training, with each day targeting different aspects of your lifts. Day 1 is focused on strength and pulling exercises, while Day 2 is all about the snatch and clean and jerk. Day 3 is a lighter day, with a focus on technique and accessory exercises to help reinforce the movements.
Each day includes a specific set and rep scheme, along with prescribed percentages of your maxes. If you don’t know your maxes, don’t worry! The spreadsheet includes a link to a calculator that can help you determine your starting loads. Just input your current numbers and the calculator will do the rest.
One thing to note is that this program is not a one-size-fits-all solution. It’s important to listen to your body and adjust the loads and volume as needed. If you’re feeling particularly fatigued, it’s okay to go light or take an extra rest day. Remember, the goal is to improve and compete in the long run, not just for a single training block.
So if you’re ready to take your Olympic weightlifting to the next level, download the 3 Day Chinese Olympic Weightlifting Program Spreadsheet now and start seeing results. With the guidance of this program and the support of the OlyStrong community, you’ll be well on your way to achieving your lifting goals.
Sunday December 20, 2015
On this day, the 3-day Chinese Olympic Weightlifting program enters its final peaking block. The frequency of the weightlifting exercises will be high, with the aim of preparing the lifters for their upcoming competitions. The program is designed to help the lifters reach their best performance, depending on their individual needs and skills.
The Sunday session will include heavy snatch and clean & jerk triples, as well as pulls and squats. The snatch and clean & jerk variations listed in the program will help target specific aspects of the lifts and address any weaknesses that the lifters may have. The pulls will help strengthen the pulling positions, while the squats will build leg strength and support the main lifts.
It is worth noting that this program was originally designed for advanced lifters and may not be suitable for beginners. If you are new to weightlifting, it is recommended to seek guidance from a coach or consider a different program that focuses on general strength and technique development before attempting this program.
For those who have been following the program for the past few weeks, the Sunday session will be the final opportunity to test their progress and see how the training has translated into improved performance. The results from this session will help the coach make any necessary adjustments before the competition.
The program also includes an optional light day on Sunday, where lifters can choose exercises for additional skill work or recovery. The options are open, but the focus should be on exercises that complement the main lifts and address any specific weaknesses.
For lifters who are stuck and need some inspiration, the OWLSheets online community can provide support and tips. The forums and posts are filled with experienced lifters who can offer advice based on their own personal experiences.
Regardless of the weights used, the main objective for Sunday’s session is to make sure the body is fully rested and ready to perform at its best during the competition. Rest between sets and exercises is crucial to allow the body to recover and avoid fatigue.
In summary, the Sunday December 20, 2015 session of the 3-day Chinese Olympic Weightlifting program marks the final peaking block for the lifters. Depending on their needs and skills, the lifters will focus on heavy snatch and clean & jerk triples, pulls, and squats. This is the last opportunity to fine-tune their performance before the competition and ensure they are in peak condition.
Note About Training Loads
When it comes to Olympic weightlifting, the power and strength required to execute the lifts are what set them apart from other exercises. It’s important to understand that the percentages listed in the spreadsheets serve as a general guideline and may need to be adjusted depending on the lifter’s individual abilities and goals.
Some lifters may find that they can handle heavier weights with certain exercises, while others may need to focus more on speed and technique. It’s always a good idea to work with a coach or someone experienced in Olympic weightlifting to help determine the appropriate training loads for you.
It’s worth noting that these spreadsheets were originally designed by Dmitry Torokhtiy, a top-level Olympic weightlifter. If you click on the link provided in the related posts, you can find his training sheets that focus on the classic lifts.
In this 3-day Chinese Olympic weightlifting program, the training loads are based on the lifter’s 1-rep maxes for each exercise. This means that the percentages listed indicate the weight to use for that exercise relative to your 1-rep max.
The program includes a variety of exercises, including pulls, front squats, and pressing movements. The training frequency is three days per week, with an extra day of rest before the heavy lifting day. The program is designed to help athletes prepare for Olympic weightlifting competitions.
If you’re new to Olympic weightlifting or have been stuck doing the same program for a long time, this 3-day Chinese Olympic weightlifting program could be an excellent option to consider. It provides an overview of the lifts and includes a variety of exercises to help develop strength and power across the body.
Remember, the percentages listed in the program are just a guide, and you may need to adjust them based on your individual needs. If you’re unsure about how to properly execute the lifts or determine the appropriate training loads, it’s always best to seek the guidance of a qualified coach or join an online weightlifting program.
Chinese 3-Day Program
Overview
The Chinese 3-Day Program is often referred to as the “OlyStrong” program. It was originally created by a coach in 2015 and has since gained popularity among weightlifters of all levels. The program is designed to focus on the classic Olympic lifts – the snatch and the clean and jerk – as well as their variations, such as power variations and pulls.
The program is built upon the principles of Chinese weightlifting, which emphasize high frequency and high volume of work. The Chinese weightlifting system is known for producing some of the best weightlifters in the world, and their training programs are often seen as the gold standard.
Program Structure
The Chinese 3-Day Program is a three-week peaking program, meaning that it is designed to help weightlifters reach their maximum lifting potential over the course of three weeks. The program consists of three training days – Monday, Wednesday, and Friday – with the option to add an extra day for light exercise or rest on Sunday.
The program uses heavy loads for the main lifts, with sets and reps ranging from singles to triples. The accessory exercises are used to strengthen specific muscle groups and develop the skills necessary for the main lifts. The spreadsheet provides a detailed breakdown of each day’s training, including the exercises, sets, reps, and rest periods.
How to Use the Spreadsheet
To use the Chinese 3-Day Program, simply click on the link to download the spreadsheet. The spreadsheet is divided into separate tabs for each training day, as well as additional tabs for notes and variations. The main training days are listed as “Day 1”, “Day 2”, and “Day 3”.
The spreadsheet provides an overview of the program, including the frequency and volume of each exercise, as well as the weights that should be used based on the lifter’s maxes. The lifter should input their own maxes in the designated cells, and the spreadsheet will calculate the recommended weights for each exercise.
It’s important to note that the Chinese 3-Day Program can be customized to fit the individual lifter’s needs and goals. The program provides a general framework, but the lifter can make adjustments to the exercises, sets, reps, and loads depending on their own strengths and weaknesses.
Overall, the Chinese 3-Day Program is a highly effective training program for weightlifters of all levels. Whether you’re a beginner looking to improve your lifts or an experienced lifter looking to break through a plateau, this program can help you reach your goals.
OWLSheets – Olympic Weightlifting Spreadsheets
Looking for a high-quality Olympic weightlifting program? Look no further! OWLSheets provides a variety of free downloadable spreadsheets specifically designed for Olympic weightlifters. These spreadsheets include comprehensive training programs developed by top coaches, including lifts such as squats, deadlifts, and a focus on the snatch and clean and jerk.
Overview of the 3-Day Chinese Olympic Weightlifting Program
OWLSheets offers an exceptional 3-day program that is widely used and highly effective. This program is perfect for weightlifters who want to compete at a high level and achieve impressive results.
The program uses a 3-day split, with each day focusing on specific exercises and muscle groups. The training program includes a variety of lifts, including squats, pulls, and pressing exercises. The lifts are performed at different intensities and volumes, depending on the lifter’s current capabilities and goals.
For example, on Day 1, which is usually Monday, the lifter will focus on heavy squat triples, snatch variations, and pulling exercises. On Day 2, usually Wednesday, the emphasis is on heavy pulls, pressing exercises, and accessory work. Day 3, which typically falls on Friday, is dedicated to heavy squats, clean and jerk variations, and additional accessory exercises.
The program also incorporates peaking phases to help lifters prepare for competitions. These phases are usually 3-4 weeks long, with the highest intensities and volumes closer to the competition date.
How to Use the OWLSheets Spreadsheets
To get started with the OWLSheets Olympic weightlifting spreadsheets, simply click on the link provided and download the desired program. Each program is designed for a specific level of lifter, including beginner and intermediate options.
Once you have downloaded the spreadsheet, you can open it and customize it to fit your needs. The spreadsheet consists of multiple sheets, each offering detailed instructions and guidelines for the training program. You can easily delete or add exercises, adjust training weights, and track your progress throughout the program.
It is important to note that these spreadsheets are best used with guidance from a qualified coach or trainer. They provide a general structure and framework, but individual adjustments may be necessary depending on your specific strengths, weaknesses, and training goals.
Whether you’re an experienced weightlifter or just starting out, OWLSheets has a wide range of Olympic weightlifting spreadsheets to help you improve your technique, strength, and performance. Take advantage of these free resources and kick-start your Olympic weightlifting journey today!
What Is The Best Olympic Weightlifting Training Split
When it comes to Olympic weightlifting training, there are several different training splits that lifters can use depending on their goals and experience level. One of the most classic and widely used splits is the 2-day split, where lifters train the snatch and clean and jerk on separate days.
Another option is a 3-day split, like the one outlined in the “3 Day Chinese Olympic Weightlifting Program Spreadsheet” that can be found in our December posts. This program focuses on the snatch, clean and jerk, and squats, and is a great option for lifters looking to improve their strength and technique.
For those who need more rest or recovery time, a 4 or 5-day split could be the best option. This allows for extra rest days and more focus on specific parts of the lifts.
Here are some key points to consider when choosing the best weightlifting split:
- The split should focus on the snatch and clean and jerk, as these are the main lifts in Olympic weightlifting.
- Depending on the lifter’s goals and needs, the split may include additional exercises like pulls, squats, pressing, and front squats to help improve strength and skills.
- The split should allow for enough rest and recovery time to prevent overtraining and maximize results.
- A variety of loads and intensities should be incorporated across the training week to provide a well-rounded program.
It’s important to note that the best weightlifting split will vary from lifter to lifter, depending on their body, experience level, and specific goals. It may take some trial and error to find the optimal split that works for you.
If you’re a beginner or feel stuck with your current program, it could be helpful to consult with a coach or someone with experience in Olympic weightlifting. They can provide guidance and help you create a training split that aligns with your needs and goals.
Overall, the best weightlifting split is the one that allows you to train consistently, focuses on the key lifts, and helps you make progress towards your goals. Whether you’re an Olympic weightlifting competitor or someone who just wants to improve their strength and technique, finding the right training split is crucial for success.
FAQ
What is the Chinese 3-day Olympic weightlifting program?
The Chinese 3-day Olympic weightlifting program is a training program that focuses on developing strength, power, and speed in the Olympic lifts. It is a three-day split, with each day focusing on different aspects of training.
Where can I download the Chinese 3-day Olympic weightlifting program spreadsheet?
You can download the Chinese 3-day Olympic weightlifting program spreadsheet for free on various websites that offer Olympic weightlifting resources. It is a useful tool for tracking your progress and planning your training.
What are the main lifts included in day 1 of the Chinese 3-day Olympic weightlifting program?
Day 1 of the Chinese 3-day Olympic weightlifting program focuses on volume lifts. The main lifts included are the snatch and the clean and jerk. These lifts are performed with moderate weights and higher repetitions to develop muscle endurance.
Why is it important to consider training loads in the Chinese 3-day Olympic weightlifting program?
Considering training loads is important in order to manage the intensity of your workouts and prevent overtraining or injury. It allows you to adjust the weights and repetitions based on your current strength and fitness level, ensuring you make progress without putting excessive strain on your body.
What is the benefit of having an online weightlifting coach if you are stuck in your training?
An online weightlifting coach can provide personalized feedback and guidance to help you overcome any plateaus or challenges you may be facing in your training. They can analyze your technique, provide programming adjustments, and offer support and motivation to help you reach your goals.
What is the 3 Day Chinese Olympic Weightlifting Program?
The 3 Day Chinese Olympic Weightlifting Program is a training program designed specifically for Olympic weightlifting. It involves three days of training per week and focuses on developing strength, power, and technique in the snatch and clean and jerk movements.
Where can I download the spreadsheet for the 3 Day Chinese Olympic Weightlifting Program?
You can download the spreadsheet for the 3 Day Chinese Olympic Weightlifting Program for free from the OWLsheets website. The spreadsheet provides a detailed breakdown of the program, including sets, reps, and weights for each exercise.