Learn the secrets of strength training from weightlifters

India’s first medal at the hugely successful Tokyo Olympics in 2021 came in weightlifting when Mirabai Chanu won silver in the 49kg category. According to Raagini Rampal, an Australian of Indian origin, and a national level lifter, training to lift is a slow and gradual build-up process involving a lot of structured training, rehab and nutrition. However, a competitive weightlifter’s not-so-heavy lift is still heavier than your one rep max. Low Hang Clean and Jerk: 4x2 Clean Pull: 4x4 Bench Superman Holds: 4x10-15 seconds Pull-up Negatives: 4x5 Day 2: Back Squat: 4x5 @ 70% of one rep max Clean Grip Deadlift: 4x5 @ 70% of one rep max Scap Push-ups: 4x10 Day 3: Snatch Balance: 4x3 Power Snatch: 4x2 Snatch Grip Bentover Rows: 3x10 Light Banded Overhead Pulses with Stick: 4x10 Day 4: Low Block Snatch: 6x1 Low Block Jerk: 6x1 Split Jerk: 4x2 Day 5: Front Squat: 4x3 @ 80% of one rep max Clean Grip Deadlift: 4x5 @ 75% of one rep max Scap Push-ups: 4x10 Day 6: Sots Press: 4x3 Power Clean: 4x2 Snatch Grip Bentover Rows: 3x10 Light Banded Overhead Pulses with Stick: 4x10 Day 7: Snatch: 3 Waves Clean and Jerk: 3 Waves Back Squat: 4x4 @ 75% of one rep max Snatch Pulls: 4x4 @ 110% of heaviest snatch Shrenik Avlani is a writer and editor and the co-author of The Shivfit Way, a book on functional fitness.