Olympic lifts are well-known to most of athletes due to their impact on the whole body. This type of training refers to the standard patterns that are approved by the Olympic Games committee – the snatch and the C&J. As these patterns require an athlete to deal with high weights, there is also a risk of injuries and overtraining. That is the reason why the Olympic lifts program is necessary to be accurately though-out. That means you should take into account several factors that are as follows:
- How many sets and repetitions per training you want to do?
- What is your body condition?
- What weights are you going to train with?
- How many sessions per week will you do?
We’ll take a look at the last feature in our article. So how many sessions a week are good for training the Olympic lifts?
- Take into account your body condition and lift experience. As professional weightlifters often have from 6 to 10 times a week to train Olympic lifts planning several training sessions a day. For newcomers and intermediate-level athletes, the number of times should be lower. We recommend planning no more than 4 Olympic lift training sessions per week. For advanced weightlifters, the number can be higher up to 7 times a week.
- Yet, training each day a week is not the best idea. Your body needs recovery after the Olympic lift so plan the schedule with some intervals to allow your body to recover and not to feel overtrained.
- Your goals also matter. In case you are aiming to get high results, you can increase the number of sessions. For the start, it is not necessary to set such complex goals so you can train Olympic lifts less frequently.
- Be sure that you have enough time not only for visiting a gym but also for good nutrition and sleep. When training 6+ times a week without adhering to good nutrition and regular sleep, the results may be worse than when training 4-6 times a week with the proper meals and regular sleep. In that case, higher quantity does not mean higher quality.
- When you have high expectations from your Olympic lifts training sessions, you can increase the number of them. Yet only if you are guided by a skilled and experienced coach who supervises your training plans.
So let’s summarize that all. Olympic lifts are great workout patterns as they involve all the muscles including lower-back muscles, quads, triceps, delts, and others. Yet for beginners, training daily is not the best idea due to possible injuries and overtraining. When you plan your workouts for a week, take into account both how many times are you ready to visit a gym, is it real to support your Olympic lifts sessions with the right nutrition and sleep? For novice athletes, it is enough to train less than 4 times a week while for intermediate and advanced weightlifters the number of sessions could be 6+ times. The only feature is that you should have to make intervals between sessions to allow your body to recover in full. That is, you can plan several sessions a day using proper weights and providing the body with a full-fledged recovery.