Olympic Lifting Without the Overtraining.Science-Based Weightlifting Programming for the Lifter Who Can't Afford Another Injury.
Stop guessing your recovery. Use a data-driven plan built for masters athletes and those with injury histories.
Build My Plan — €29.90- ✓ Peaking & tapering to your comp date
- ✓ Attempt selection strategy
- ✓ 3–5 dedicated sessions/week
- ✓ 1–2 Oly sessions around your WODs
- ✓ Scheduled to avoid fatigue overlap
- ✓ 2 blocks → graduate to full plan
Less than one coaching session — no subscription
Not sure which plan?
Pick based on your current training focus.
- You have a competition 6–12 weeks away
- Olympic lifting is your main sport
- You already have technique basics in place
- You do 2–3 CrossFit WODs per week
- You want to develop your snatch and C&J alongside CrossFit
- No competition yet — just building the lifts
How It Works
Three simple steps to your perfect peak.
1. Fill the Form
Takes 5 minutes. Enter your current numbers, competition date, and technical weaknesses.
2. Secure Checkout
Checkout securely via Stripe. We accept all major cards, Apple Pay, and Google Pay.
3. Get Your PDF
Within 5-10 minutes, your custom 20+ page training plan arrives in your inbox.
Why not a generic template?
Here is exactly what you get that a spreadsheet cannot give you.
| Feature | Standard Templates | OlyLiftPlan |
|---|---|---|
| Volume prescription | ✗Static, one-size-fits-all | ✓Prilepin-calibrated per phase |
| Recovery management | ✗"Grind through it" mentality | ✓INOL-scored, fatigue-aware |
| Injury history | ✗Ignored | ✓Modifies sessions automatically |
| Age adaptation | ✗None | ✓Masters-specific overrides (M35+) |
| Taper | ✗Generic % cut | ✓Banister model, data-timed |
| Output | ✗Percentages only | ✓Exact kg weights per session |
How load is managed across your 12-week block
INOL score per session — calculated automatically, adjusted per phase.
Built on sports science, not templates
Every decision in your plan is backed by peer-reviewed research and Soviet-era training methodology. Here is how it works in practice.
Deep dive into the science and learning resourcesPrilepin's Table
Soviet rep-volume prescription, 1974
Working at 80–85%? The plan programmes 10–20 total reps on the competition lift — not 30 (overreach) and not 8 (wasted session). Volume is automatically calibrated to your phase: higher in accumulation, tighter in peaking.
INOL Load Scoring
Intensity × Number of Lifts index
Every session is scored using the INOL formula to prevent overreach. Accumulation weeks target 2.0–3.0 INOL per lift; taper week drops to 0.4–0.8. Your body gets the right dose at every stage of the peak.
Banister Fatigue-Fitness Model
Two-factor supercompensation theory
Fitness decays over ~45 days; fatigue clears in ~15. The plan times your final hard block so fatigue dissipates before competition day — volume drops 40–60% in the last 10–14 days while intensity is maintained to preserve the fitness signal.
Rate of Force Development
Velocity-specific training progression
Heavy squats build your force ceiling — but competition performance depends on how fast you express it. The plan progressively shifts from strength work to hang variations and speed pulls as the meet approaches, peaking RFD exactly when it matters.
Evidence-based training facts
Every OlyLiftPlan programme is built on decades of peer-reviewed research and Soviet coaching science.
Prilepin's Optimal Rep Volume
Soviet sports scientist A.S. Prilepin analysed thousands of elite lifting sessions. At 80–85% 1RM, 15 total reps is the target sweet spot. Programme fewer and the stimulus is wasted; programme more and technique degrades under accumulated fatigue.
Prilepin, A.S. · 1974 · Soviet Sports Science
Your plan adapts to your age — not just your lifts
Masters physiology differs enough from open athletes that generic elite programming can impair recovery and increase injury risk. OlyLiftPlan applies evidence-based masters-specific overrides automatically when you're 35 or older.
Elevated Protein Targets
Anabolic resistance — Wall et al., 2015
Masters athletes need ~3–4g leucine per meal to trigger muscle protein synthesis — nearly double the open-athlete threshold. The nutrition plan raises protein targets to 2.4–3.2 g/kg depending on phase, and specifies high-leucine sources at every feeding.
Speed Work in Every Phase
Type II fiber loss — Lexell et al., 1988
After 35, fast-twitch fibers decline at ~1% per year — directly reducing the explosive power that wins competitions. Masters plans include hang variations and speed pulls from week one, not just the peaking phase, to counteract this loss throughout the cycle.
Built-In Recovery Spacing
Session recovery windows + mandatory deloads
Heavy snatch and heavy clean & jerk are never programmed on back-to-back days for M40+ athletes. Deload weeks are mandatory every 3rd week (vs every 4th for open), and M45+ athletes get reduced volume load caps of 5% per week to protect tendon adaptation.
Age-specific programming built in automatically
Ready to peak on competition day?
Your personalised programme is 10 minutes away.
Build My Plan — €29.90 ›Less than one coaching session
What's inside your plan
A 20+ page professional PDF, readable on your phone at the gym or printed out.
Week-by-week tables
Every session laid out with sets, reps, % and kg
Attempt strategy
Opening weights and jumps calculated for your total
Coaching cues
Technique focus for your specific weaknesses each week
INOL load scores
Every session scored so you never accidentally overtrain
Deload scheduling
Built-in recovery weeks timed to your competition
Read More
Links to science articles explaining every programming decision
Everything you need to peak perfectly.
Our AI engine analyses your strength ratios, technical flaws, and recovery capacity to build a plan that actually fits you. No cookie-cutter templates.
- Know exactly what your body can handle — strength ratios calculated, not guessed
- Walk into every session knowing exactly what to do, in sets, reps, % and kg
- Fix the one technical flaw that is costing you the most kilos on the platform
- Train around your injuries, not through them
- Recover faster between sessions so you can train harder
- Walk onto the platform knowing your openers cold
Frequently Asked Questions
Why not just hire a real coach?
A qualified S&C coach runs €80–150 per session — before they've written a single programme. OlyLiftPlan gives you the same periodisation science, built around your exact numbers, from €19.90. No scheduling, no commute, no weekly check-in fee.
How long does it take to receive my plan?
Usually between 5 and 10 minutes. Our AI engine generates the plan, formats it into a professional PDF, and emails it directly to you. You could have it before your next training session.
What if my competition date changes?
Come back and order a new plan. At €29.90 it still costs less than a single coaching session to get a fresh programme built around your new date.
I'm a masters lifter (35+) — will this work for me?
Yes — and it's built specifically for you. When you're 35 or older the plan automatically applies masters-specific protocols: elevated protein targets to overcome anabolic resistance, speed work in every phase (not just peaking) to counteract fast-twitch fiber loss, mandatory deload weeks every 2nd–3rd week, and tighter weight-cut thresholds to protect muscle mass. M40+ athletes also get session spacing rules that prevent heavy snatch and heavy clean & jerk on back-to-back days. These aren't options — they're built in.
What if I have an injury?
The form includes a dedicated injury section. The AI automatically substitutes exercises that aggravate your specific injury areas — for example, swapping heavy back squats for front squats if you have lower back issues — without sacrificing peaking quality.
What format is the plan in, and how many weeks does it cover?
You'll receive a 20+ page professional PDF, designed to look great on your phone at the gym or printed out. The plan covers the exact number of weeks between today and your competition date (up to 12 weeks).
The science behind your plan
Evidence-based guides to periodization, peaking, and competition preparation.
Prilepin's Table Explained for Olympic Weightlifting
The Soviet prescription table that defines how many reps you should do at each intensity. Most lifters programme too much or too little volume — here's how to get it right.
Read →ProgrammingINOL Load Scoring: The Formula That Prevents Overreach
INOL converts your sets, reps, and intensity into a single stress number. Learn the targets for each training phase — and how to know when a session is too much.
Read →Competition PrepHow to Peak for a Weightlifting Competition
A framework for the 12 weeks before your meet: which periodization model to choose, how to structure your phases, and how to time the taper so fatigue clears on competition day.
Read →Athlete AnalysisStrength Ratios in Olympic Weightlifting: What Your Numbers Reveal
Your Snatch : C&J ratio tells you more about your limiters than almost any other number. Here are the elite benchmarks, what each gap means, and how to fix it.
Read →