☰
It's OTM not EMOM
Training Programs  >  It's OTM not EMOM

It's OTM not EMOM


Formats: Web, Text, Excel,  |   $35

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate-High
Intensity: High-Variable
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Olympic lift technique, consistency and confidence; competition prep

This is a 12-week cycle that relies on On The Minute work for all competition lifts and variants. It peaks in week 12 for competition or max snatch and clean & jerk testing, but also has many opportunities for heavy single competition lifts.

Notes: OTM means each set is started exactly 1 minute after the previous set is started, NOT 1 minute of rest betweet sets.

Register for Instant Access

Our weightlifting training programs are currently used by 110,996 athletes around the world! Register to join them with a free or premium account.
  • 79 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $20/month!
  • DOES NOT include app access; purchase directly from app

Register Now   Login

Please Log in

Please login or register to access training programs.

Sample Week

Week 1 Day 1 Monday
Help  |  Programs  |  Exercise Library

  • Snatch - sets OTM – 70%x2x8
  • Snatch Pull to Hold on Riser (Pause 1" off floor 3 sec first 2 reps) – 80%x5x2, 85%x5x3
  • Pause Back Squat – 65%x5x2, 70%x5x3
A1. Single-Leg BB RDL - 3 x 10/leg
A2. HLR - 3 x max
 
It’s OTM not EMOM – Week 1 of 12
 
This is a 12-week cycle that relies on On The Minute work for all competition lifts and variants. It peaks in week 12 for competition or max snatch and clean & jerk testing, but also has many opportunities for heavy single competition lifts.
 
Volume: Moderate-High
Intensity: Moderate-High / Varianble
 
Good For:
Competition preparation
Competition lift technique and consistency
 
Notes:
OTM means each set is started exactly 1 minute after the previous set is started, NOT 1 minute of rest betweet sets.

Questions? Get answers here
Week 1 Day 2 Tuesday
Help  |  Programs  |  Exercise Library

  • Power Clean + Power Jerk - sets OTM-  65%x2(1+1)x8
  • Push Press Bnk – 65%x6x2, 70%x6x3
A1. Bent Row - 4 x 15
A2. Seated Legs Straight DB Press - 4 x 15
Weighted Plank - 3 x 20-30 sec
 

Questions? Get answers here
Week 1 Day 3 Wednesday
Help  |  Programs  |  Exercise Library

  • Clean - sets OTM – 70%x2x8
  • Clean Pull to Hold on Riser (Pause 1" off floor 3 sec first 2 reps) – 80%x5x2, 85%x5x3
  • Front Squat – 65%x5x5
A1. Step-up - 3 x 10/leg
A2. Weighted Sit-up - 3 x 10-15
 

Questions? Get answers here
Week 1 Day 4 Thursday
Help  |  Programs  |  Exercise Library

  • Power Snatch - sets OTM – 65%x2x8
  • Snatch Push Press + Overhead Squat – 65%x5+3, 70%x5+3x3
A1. Pull-ups - 4 x 10
A2. Press in Snatch - 4 x 10
Weighted Side Plank - 3 x 20-30 sec
 

Questions? Get answers here
Week 1 Day 5 Friday
Help  |  Programs  |  Exercise Library

Rest day

Questions? Get answers here
Week 1 Day 6 Saturday
Help  |  Programs  |  Exercise Library

  • Snatch – 65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1
  • Clean & Jerk – 65%x3(1+1), 70%x2(1+1), 75%x1+1, 70%x3(1+1), 75%x2(1+1), 80%x1+1, 75%x3(1+1), 80%x2(1+1), 85%x1+1
  • Back Squat – 70%x5x3, 65%x10
A1. Back Squat Jump – 20%x5x3
A2. Abs of choice - 3-4 sets
 

Questions? Get answers here
Week 1 Day 7 Sunday
Help  |  Programs  |  Exercise Library

Rest day

Questions? Get answers here


ONLINE COACHING

Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
Training Programs

Choose from 79 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 110,996 athletes around the world!