Design a 12 week Olympic Lifting Program || Program Design is Easy!

[@johnmurrin9734]

excellent video. this is the best one ive found on youtube thankyou! subbed your channel

[@davidgantz9378]

Loved this program explanation , GREAT VIDEO, great presentation

[@SCESG400]

This is a great video! I’m completely self taught in all of my weightlifting experience. This is very helpful to better understand the science behind my own training. Hope I can meet you at my first AO finals this year if you’re there Wil

[@WilFleming1K]

You're so welcome! Hope to meet you at AO finals this year too! Please come say hi!

[@awarner14]

I’ve shared this to a few friends. Thanks coach!

[@WilFleming1K]

Thanks for sharing!!

[@jacobgennicks4288]

Great breakdown. Thanks Coach!

[@WilFleming1K]

Any time! Let me know what else you want to see!

[@molitareal6204]

Im a year late but thank you so much will for simplifying this for us! I watched so many vidoes on weightlifting programmigs, but most of them just either speak too fast, or they add too many lingo just makes it confusing for someone like me! Subscribed!

[@WilFleming1K]

Glad this helped!

[@robersonclan4879]

Solid insight, thank you for sharing!

[@WilFleming1K]

Glad it was helpful!

[@GetFitWithSarai]

Great breakdown! Thank you

[@WilFleming1K]

Very welcome!

[@Yupppi]

I guess that's the biggest thing. I know progression from building capacity to expressing maximum strength, but I have no idea how many days and sets I can do at which loads.

[@robertsvennson248]

Hey coach. Loved this video. I think something you might would be to dig into each block and give more specific examples for different lifters. Example being Strong lifter but is bad about transferring strength to weightlifting Super efficient lifter that cleans 95% of their front squat. How you program differently for those two folks. Thank you!

[@WilFleming1K]

Great suggestion! I totally need to do this!~

[@bycoachmanu]

Super beautifull

[@FFBarbellClub]

Great Videos!!! Thank you for making programming a lot less intimidating!!! One question- what are the approximate percentages you use to start your base week and what do you go to on your build week?

[@WilFleming1K]

Depends on the athlete. I use a heavy, Moderate, light type loading for most things. Heavy is above 90% of the RM for that given scheme. So if 5's are prescribed and your 5RM back squat is 100kg, anything above 90kg is considered heavy. So if the month suggests heavy 5 x 4 sets in week 1 and 2, week 3 is Heavy 5 x 3 sets, and week for is 5 x 4 again. the weight might look like this. week 1 work up to 95 with all sets between 90 and 95, in week 2 I would go straight across at 94 or 95 (in this week we have added more volume), week 3 kind of similar to week 1 straight across, and week 4, I would try to build beyond my previous 5RM of 100kg.

[@davidesquivias2299]

Great video! I know you specifically coach Olympic weightlifters, but if you were to ever make video for a 3 day program that focuses on the C&J+Snatch for more of a track and field athlete?

[@WilFleming1K]

Great suggestion! I'll put on my list and see if I can get one together in the next couple weeks!

[@mikhaeljonmagoncia2504]

Ty

[@WilFleming1K]

no problem! Hope it helped!

[@thebarrybarbell]

What does 3+1 mean in the clean and jerk?

[@connorblanchet7256]

3 cleans and a jerk

[@johanesjulianto4103]

Hi coach, any chance of doing simple weightlifting program for beginner? Thanks

[@WilFleming1K]

If you check out my "Coaches Private Memo" I made that video just this past week! Currently going through a series on programming for beginners all the way through elite athletes. 1kilo.ck.page/products/coaches-private-memo

[@sabertoothwallaby2937]

How can you build if it's only 3 weeks

[@madworld109]

It's 3 blocks of 4 weeks. 12 weeks in total

[@beautiful80sladies22]

At no point and time does the Olympic Lifter back squat during the lift. With all due respect please explain your rationale as to why you use this lift

[@WilFleming1K]

Kinda wondering what your point is. Back squat is a general strength exercise which has a pretty good carry over in lifting performance for most athletes. I also said you should do push press, at no point do athletes push press but it has some carry over in strength. It is a dangerous and foolish line to walk to only do exercises that mimic the sport.

[@beautiful80sladies22]

@@WilFleming1K thank you

[@Pi03k]

algorithm

[@WilFleming1K]

TBH the number of views after doing a thumbnail like this...is 5x normal.

[@sabertoothwallaby2937]

404 errors with your links

[@22448824]

These sort of "plans" are a throwback back to the late 60's early 70's. The Bulgarians did indeed make them redundant as per the mocking of their masculinity. They were more masculine and combined with whittling out the weaker ones at a young age, steroids and full time competitive national training camps, they produced the goods. Unfortunately most people cant do this. So they have to resort to scientific sounding scientific "programs" as a back up plan.