T Nation

Hypertrophy + Olympic Lifting

Hi Coach, as a 2A, if your goals were:

  1. Hypertrophy
  2. Olympic lifts technical mastery

Would it make more sense to:

  1. Do them on separate days? (like your 10 weeks Developmental Olift program)
  2. Do your Performance beast training lol? (I don’t have it I just read there were olifts in it)
  3. Do Olifts and hypertrophy at each session? (like this template that you used as an example:

30 minutes of olympic lifting, 20 minutes of ‘‘bodybuilding’’ and 10 minutes of metabolic work.

A workout could look like this:

Snatch variation 2 x 3-2-1 waves (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1) up to roughly 90% of your max for that day

Clean & jerk variation (same as snatch but only perform the clean portion once per set, so if you have to do 3 reps it’s 1 clean and 3 jerks)

Clean or snatch pull 5 x 3


Depending on the day… I’d train chest & back on day 1, legs (quads dominant) on day 2, biceps & triceps on day 3, legs (hamstrings dominant) on day 4 and repeat.

Pick 2 exercises per muscle group (so 4 total for that section) 2 ‘‘core lifts’’ (one per muscle) and 2 ‘‘assistance or isolation lifts’’ (one per muscle) and train them as pairs.

For example:

A1. Incline bench press
alternated with
A2. Chin-ups

B1. Flat DB press
alternated with
B2. Seated rowing

Roughly 3-6 sets of 3-5 reps for the main lifts and 3-6 sets of 5-7 reps for the other two lifts.

Anything that jack up your metabolic rate up… I personally like to do a power circuit of 3-5 exercises utilizing either explosive movements, bodyweight exercises or GPP stuff.

An example could be:

A1. Power clean from the hang 3 reps
15 sec. rest
A2. Vertical jumps 5 reps
15 sec. rest
A3. Sprint 40 yards
15 sec. rest
A4. Plyo push ups 5 reps

Perform as many circuits as you can in 10 minutes.

Well, the performance beast program has a little bit of olympic lifting, but it is not focused on it. Certainly not enough to reach “mastery”.

Here’s what I do with 2 athletes at the moment.

The program is essentially an olympic lifting program, but with hypertrophy schemes on the assistance work and specific hypertrophy work in the form of olympic lifting complexes. (which are also used to improve technique). Then there is one hypertrophy day per week.

PLUS, every 4th week we reverse things: it is mostly an hypertrophy plan with maintenance work on the olympic lifts.

Basically …

Weeks 1 - 3: Olympic lifting emphasis
Week 4: Hypertrophy emphasis
Weeks 5 - 7: Olympic lifting emphasis
Week 8: Hypertrophy emphasis

Give me your email and I’ll send you an example.

1 Like

Woaw thanks a lot!!

Please coach, don’t leave us hanging!!!

1 Like

Thans sounds great, can I get that too?