Chuieya, Coach Kang Seok-wooFor those who want to systematically increase their records without injuries through a structured weightlifting program
For those returning to training after taking more than a week of rest
For those who have been experiencing a long training plateau
Weightlifting is not about recklessly increasing the load, but about systematic progression through precise technique and structured training routines. This program is designed based on the training methods of actual national athletes and the coaching experience of professional trainers. It incorporates repeated drills of power snatch and power clean & jerk, along with full snatch and clean & jerk practice to build real competition sense. Squat, press, and deadlift movements are structured with adjustable intensity to match training goals, making the program accessible for everyone.
Program Roadmap
This program is structured for 4 sessions per week: Monday focuses on power, Tuesday on accessory work, Thursday on strength, and Friday on snatch and clean & jerk technique. Weeks 1–2 emphasize accessory training, building training volume to adapt the nervous system and refine technique, regaining movement feel. From Weeks 3–4, the load is increased while reps are reduced, gradually pushing the body to 100% intensity. Each session lasts about 90 minutes, consisting of 20–25 sets, covering technical acquisition, progressive overload, recovery of original training volume, and performance improvement.
Weight Percentage Standards by Exercise
- Based on Clean & Jerk
- Power Clean: 85–90%
- Hang Clean: 70–80%
- Based on Snatch
- Power Snatch: 85–90%
- Hang Snatch: 70–80%
- Snatch Balance: 110–120%
- Based on Back Squat
- Back Squat Press: 60%
- Front Squat: 80–90%
- Based on Clean Deadlift
- Snatch Deadlift: 85–90%
- Based on Military Press
- Push Press: 150%+
Legs
Other
ShouldersLegs
AbsOther
Chest
BackLegsOtherLegsOtherIn the snatch and clean & jerk, the quality of technique takes priority over the amount of weight. Focus on mastering precise timing and balance rather than just lifting heavy.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
[Coach Chuieya] Hello, I’m Hee-Yeop Seo, an active weightlifting athlete. I’ve been doing weightlifting for 21 years and have about 10 years of experience as a national team member. I also run the YouTube channel Chuieya TV! Chue-chue ~~
[Coach Kang Seok-woo] Hello! I’m Seok-woo Kang, a national weightlifting trainer. I’m very happy to be able to introduce weightlifting programs through Gymwork. These are programs that elite weightlifting athletes have followed, so you can expect significant results in a short time.
