Olympic Lifting Is Hard. Finding a Good Program Shouldn’t Be.
One day your snatch feels smooth. The next day the bar feels like it has a personal problem with you. That is exactly why we built a structured, beginner-friendly Olympic lifting program that keeps training clear, progressive, and fun.
A Free 12-Week Olympic Lifting Program
Most beginner programs either push weight too quickly or keep athletes stuck doing drills forever. We wanted a better balance: enough technique to build confidence, enough strength to make progress, and enough variety to keep you excited to train.
Three Simple Training Days
The weekly structure is easy to follow, so you always know what the goal is before you touch the bar.
Snatch Day
Build confidence overhead while improving timing, bar path, turnover, and receiving positions.
- Muscle Snatches
- Hang Snatches
- Full Snatches
- Snatch Pulls
- Overhead Squats
Clean & Jerk Day
Develop a stronger pull, quicker elbows, better front-rack confidence, and more consistent jerk footwork.
- Tall Cleans
- Power Cleans
- Full Cleans
- Split Jerks
- Front Squats
Power & Mobility
Build the speed, stability, strength, and range of motion that supports great Olympic lifting.
- Jumps and throws
- Single-leg strength
- Posterior-chain work
- Core stability
- Mobility flows
The Program Calculates Your Weights
One of the biggest beginner questions is simple: “How much weight should I use?” We built the answer directly into the program.
GO TO Olympic Weightlifting Program
Built-In Video Library
Olympic lifting is visual. Reading “stay over the bar” helps, but seeing the movement often makes the lesson click much faster.
Each workout includes movement demonstrations for the exercises programmed that day. Whether you are learning a Muscle Snatch, Split Jerk, Front Squat, or Medicine Ball Throw, the correct video is only one tap away.
Your Progress Is Saved
You should not need to remember whether you finished Workout 7 or Workout 8 while your legs are still recovering from squats.
Designed for Beginners Without Being Boring
Beginner-friendly should not mean repetitive, slow, or watered down.
Each session lasts approximately 45–60 minutes and follows a clear flow:
Why Did We Make It Free?
Because learning Olympic lifting should not require another monthly subscription before you have even learned how to receive a barbell safely.
We want more athletes to move better, understand their training, and enjoy lifting. If this program helps you hit your first confident snatch, improve your clean and jerk, or simply stop wandering around the gym guessing what to do, then it did its job.
Start Your First Workout
Whether your goal is better CrossFit performance, stronger Olympic lifts, or a new challenge, this free 12-week program gives you a clear path forward.
Open the Free ProgramFrequently Asked Questions
Is the Olympic lifting program really free?
Yes. The full 12-week program, all 36 workouts, the percentage calculator, progress tracking, and movement video library are available free of charge.
Who is this program designed for?
It is designed for beginners, CrossFit athletes who want better Olympic lifting technique, and anyone who wants a structured introduction to the snatch and clean and jerk.
How long is the program?
The program lasts 12 weeks and includes 36 total workouts.
How many days per week do I train?
You train three days per week: one snatch day, one clean and jerk day, and one accessories, explosive training, and mobility day.
How long does each workout take?
Most workouts take approximately 45–60 minutes.
Do I need to know my exact one-rep max?
No. You can enter a safe estimate and update it later as you become more comfortable and technically consistent.
Does the calculator work in pounds and kilograms?
Yes. You can choose pounds or kilograms and use plate-friendly rounding options.
Does the program include mobility?
Yes. Mobility work focuses on the ankles, hips, thoracic spine, shoulders, front rack, and overhead positions.
Are exercise demonstration videos included?
Yes. Each workout includes relevant video links for the movements programmed during that session.
Can I use this program for CrossFit?
Absolutely. The program can help improve barbell technique, confidence, strength, and efficiency that transfer directly into CrossFit training.
Will the program save my progress?
Yes. Completed workouts, saved 1RM values, and the last selected workout are stored in the browser on the same device.
Can I repeat the program?
Yes. Many athletes can repeat the cycle with updated one-rep maxes and a stronger technical foundation.