Training Olympic Lifters, Correcting Errors
Over the course of several posts (http://wp.me/p1XfMm-4A , http://wp.me/p1XfMm-4F , http://wp.me/p1XfMm-4L , and http://wp.me/p1XfMm-4S ), we’ve covered taking a systematic approach to the training of both absolute beginners as well as national-caliber Olympic lifters. The idea has been to gradually increase the resistance, perfect technique, develop the weak parts of the lifts, and regularly rotate lots of variations of the exercises. The combination of all this develops a stronger, more fit, and more injury resistant lifter. Between the desire to train like the Bulgarians and the rise of CrossFit, you don’t see training being done like this anymore.
Up until now, all the training programs assume that the athlete has no deficiencies. The purpose of this post is to provide some sample training programs to develop some of the more common deficiencies seen in the competition lifts. These include:
- Not locking out in jerk or snatch
- Losing the bar in front snatch/clean (weak pull)
- Losing the bar behind (letting bar get away during pull)
- Losing jerk in front (weak drive)
Not Locking Out in the Jerk or Snatch:
Failing to adequately lock out the elbows during the jerk or snatch results in two problems for an Olympic lifter. First, it disqualifies the lift. Second, it makes the bar more difficult to control when it is overhead. There are two causes for this error, the first is that there may be a combination of not pulling the bar high enough and not dropping under it quickly enough to receive it on locked out arms. The second is that there may be a deficiency with the strength of the triceps.
The pull/drop part of the problem will be addressed by lifts from the hang. The triceps part will be addressed with a combination of overhead squats and push presses. While a lot of bodybuilding triceps work might seem logical, it’s not terribly specific to Olympic lifting and it’s questionable how much transfer there will be from them to the Olympic lifts.
Below is a sample week of a workout to address the lockout:
Day One:
P. Sn, h, AK 3x3x70%
Cl. Sn, h, AK 3x3x70%
Sn. Pulls, h, AK + Cl. Sn, h, AK 3×4+3×70%
B. Sq 3×8-12×75%
Good Mornings, St 3×8-12
Day Two:
P. Clean, h, AK + Sp. Jerk 3×3+2×70%
Cl. Clean, h, AK + Sp. Jerk 3×3+2×70%
F. Sq + Sp. Jerk 3×6+3×70%
Mil Press 3×8-12
Day Three:
Push Press, Sn Grip 3x6x70%
Push Press, Sn Grip + O. Sq 3×6+6×70%
Cl. Sn, h, AK 3x3x60%
Sn. Pulls, 3 positions 3×1+1+1×75%
Day Four:
Push Jerk 3x6x70%
F. Sq + Push Jerk 3×6+6×70%
Cl. Clean, h, AK + Sp. Jerk 3×3+2×60%
Clean Pulls, 3 positions 3+1+1+1×75%
Day Five:
Cl. Sn 3 positions 3×1+1+1×60%
Cl. Clean + Sp Jerk, 3 positions 3x(1+1+1)+2×60%
Losing the Bar in Front:
When a lifter loses the bar to the front, or has to jump forward to “catch” the bar, this is generally because the barbell isn’t being pulled high enough. So there are several ways to address this. First, heavy pulls need to be introduced. This strengthens the movement. It’s normal for lifters to lift the bar higher during the pull exercise than during the actual competition lifts, so doing this with greater than the competition weights may have some transfer. Second, the power variations need to be used. Again, because the bar is received in a quarter squat during the power variations it must be pulled to a greater height – which is ideal for training this deficiency. Third, lifts should be done from the hang. Again, this emphasizes the need for a higher pull.
A sample workout to address this with both the clean and the snatch is below:
Day One:
Sn. Pulls, h, AK + P. Sn, h, AK 3×6+3×70%
Sn. Pulls, h, AK + Cl. Sn, h, AK 3×6+3×70%
Sn. Pulls, h, AK 3x4x90%
B. Sq 3×8-12×70%
Good Mornings, St 3×8-12
Day Two:
P. Clean, h, AK + Sp Jerk 3×3+2×70%
Cl. Clean, h, AK + Sp Jerk 3×3+2×70%
Cl. Pulls, 3x4x90%
F. Sq 3×4-6×75%
Military Press 3×8-12
Day Three:
P. Sn, h, AK 3x3x60%
Cl. Sn, h, AK 3x3x60%
Sn. Pulls, h, AK 3x2x100%
Day Four:
Cl. Pulls, h, AK + Cl. Clean, h, AK 3×4+3×60%
Cl. Clean, h, AK + Sp. Jerk 3×3+2×60%
Cl. Pulls, h, AK 3x2x100%
Day Five:
P. Sn, h, AK + Cl. Sn, h, AK 3×3+2×60%
P. Clean, h, AK + Cl. Clean, h, AK + Sp. Jerk 3×3+3+2×60%
Losing the Bar Behind/Being Knocked Back:
When the barbell is lost behind the lifter (snatch) or when it knocks the lifter backwards (clean), this is generally because the lifter allowed it to travel too far away from the body during the explosion. This is rectified by employing variations that require a faster transition from the start to receiving the bar. This includes lifts from the hang with the bar above the knees, and lifts from the hang with the bar at hip height. When this problem exists, it is advisable to discontinue the pull assistance exercise, as it could make the problem worse.
A sample week of workouts that addresses this problem with both the clean and the snatch is below:
Day One:
Cl. Sn, h, AK 3x3x70%
Cl. Sn, h, AK (hold squat position for two counts) 3x3x60%
O. Sq 3x6x60%
B. SQ 3×8-12×70%
Good Morning, St 3×8-12
Day Two:
Cl. Clean, h, AK 3x3x70%
Cl. Clean, h, AK (hold squat position for two counts) 3x3x60%
F. Sq + Sp. Jerk 3×6+3×70%
F. Sq 3x6x70%
Military Press 3×8-12
Day Three:
Cl. Sn, h, H 3x3x60%
P. Sn, h, AK + Cl. Sn, h, AK 3×3+3×60%
Cl. Sn, h, AK + O. Sq 3×1+1×70%
Day Four:
Cl. Clean, h, H+ Sp. Jerk 3×3+3×60%
P. Clean, h, AK + Cl. Clean, h, AK 3×3+3×60%
Sp. Jerk 3x3x75%
Day Five:
P. Sn, h, AK + Cl. Sn, h, AK + O. Sq 3×3+3+3×60%
P. Clean, h, AK + Cl. Clean, h, AK + Sp. Jerk 3×3+3+2×60%
Losing the Jerk in Front:
When the jerk is lost in front of the body, this is typically due to a weak drive. In other words, the bar isn’t driven to a great enough height for the lifter to get underneath it adequately. It can also be due to the mistake of not positioning the bar over the hips. Besides performing the jerk itself, this is addressed by adding jerk drives and by performing jerks from behind the neck. Jerk drives are a partial movement, the lifter performs the dip and drive but does not attempt to get under the bar. The jerk behind the neck is a normal split jerk, but the bar starts out on the back of the lifter’s shoulders. The issue with this lift is that the lifter can handle pretty heavy weights, so they may not be able to lower the weight safely to the back of the shoulders – in that case jerk boxes should be used for this. A sample workout emphasizing this problem with the jerk might look like this:
Day Two:
Cl. Clean + Sp. Jerk 3×3+2×70%
Jerk Drives 3x6x80%
Push Jerk 3x6x60%
F. Sq 3x6x70%
Military Press 3×8-12
Day Four:
P. Clean + Sp. Jerk 3×3+2×70%
Jerk, BN 3x3x60%
F. Sq + Sp Jerk 3×1+3×70%
The list of common errors in this post is not meant to be everything that a lifter can run into. The solutions also aren’t the only ones out there. However, the intent was to show how to employ a variety of exercises to attack weaknesses.
Filed under: Uncategorized
Training National Caliber Olympic Lifters, Part 2
This post continues the workouts described in http://wp.me/p1XfMm-4L . Our athlete is preparing for the American Open and the previous workouts took us from April through July. This post will cover August until the meet.
Before getting into the workouts, some things to review:
First, some assumptions are made in this training plan:
- The lifter is capable of qualifying for the American Open.
- The lifter has solid technique in the snatch and clean/jerk.
- The lifter has no deficiencies. In other words, this is a training program that focuses on everything. If there were deficiencies, the program would emphasize attacking those.
- The lifter responds to the training as is outlined, keep in mind that plans are great but when they meet the lifter they must be modified.
- The lifter has no injuries.
- The lifter is beginning training on April 1, following a recovery phase after the 2010 American Open.
Second, a word on notation: 3x3x85% represents 3 sets of 3 reps at 85% of 1-RM. Now, 1-RM isn’t evaluated for all lifts (for example, power snatch/clean and specific hang variations). It is assumed that a competent lifter can lift 85% of their full snatch/clean with the power and hang variations, so the percentage of 1-RM is calculated from that 85%. For example:
Classic Snatch 1-RM: 120kg
85% of 120kg = 102 kg
Power Snatch, hang, AK 3x3x80%= 80kg (rounded down)
To keep the workout tables manageable in word press, the exercises are abbreviated:
Cl Sn = classic snatch
P Sn = power snatch
h, AK, K, BK= hang, above the knee, knee, below the knee
O Sq= overhead squat
B Sq= Back squat
F Sq= front squat
GM, st, se= good morning, standing or seated
Third, tTo prepare for the December 10th American Open, training will be broken down as follows:
- April 4-April 30 (4 weeks)
- May 2-May 28 (4 weeks)
- May 30-July 2 (4 weeks)
- July 4-July 30 (4 weeks)
- August 1-August 27(4 weeks)
- August 29-September 24 (5 weeks)
- September 26-October 29 (5 weeks)
- October 31-December 3 (5 weeks)
August 1-August 27:
The training in August is structured in a manner similar to that in July, although it is a little heavier than in the previous month. Exercises are continually rotated in and out during the course of the entire training plan for variety, to keep the athlete mentally engaged, and to keep the athlete adapting. Beginning with August, there is a big change regarding the final week of the cycle (the unloading week). Up until this point, the unloading week has been at 60% of 1-RM. Beginning in August, the unloading week essentially repeats the first week of the cycle, so as the cycle gets heavier so will the unloading week.
| August 1 | August 8 | August 15 | August 22 | |
| AM:B. Sq (Ecc)GM, Se
PM: Cl. Sn + O. Sq P. Sn, h, AK Sn. Pulls, h, AK |
5×4-8×65%5×12-15
5×3+3×75% 3x3x75% 3x6x80% |
5×4-8×70%5×12-15
3×2+3×80% 3x3x80% 3x5x85% |
5×3-6×75%5×10-12
3×1+3×85% 3x2x85% 3x4x90% |
5×4-8×65%5×12-15
5×3+3×75% 3x3x75% 3x6x80% |
| AM:Conditioning
PM: Cl. Clean F. Sq + Sp. Jerk Cl. Pulls, h, AK |
5x3x75% 5×1+3×75%
3x6x80% |
5x3x80% 5×1+3×80%
3x5x85% |
5x2x85% 5×1+2×85%
3x4x90% |
5x3x75% 5×1+3×75%
3x6x80% |
| P. Sn, h, BKSn. Pulls, h, AK + Cl. Sn, h, AKBack Raises | 3x3x65%3×3+2×65%
3×12-15 |
3x3x70%3×3+2×70%
3×12-15 |
3x3x75%3×3+2×75%
3×12-15 |
3x3x65%3×3+2×65%
3×12-15 |
| AM:F. Sq (Ecc)Military Press
PM: P. Clean, h, BK Cl. Pulls, h, K + Cl. Clean, h, K Sp. Jerk
|
5×3-5×65%5×12-15
3x3x65%
5×3+3×65%
5x3x65% |
5×3-5×70%5×12-15
3x3x70%
5×3+3×70%
5x3x70% |
5×2-4×75%5×10-12
3x3x75%
5×3+3×75%
5x3x70% |
5×3-5×65%5×12-15
3x3x65%
5×3+3×65%
5x3x70% |
| Sn. Pull, h, BK + Cl. Sn., h, BK + O. SqCl. Clean, h, BK + F. Sq + Sp. Jerk | 5×3+2+3×75%
5×3+3+1×75%
|
5×3+2+3×80%
5×2+3+1×80% |
5×3+1+3×80%
5×2+3+1×80% |
5×3+2+3×75%
5×3+3+1×75% |
August 29-September 24:
September is organized in a manner similar to the previous months. Note that the intensity is higher than in August. The end of the month will see 1-RMs. The regular back and front squats are being performed on the first and fourth days (the strength workouts). The hope is to translate the strength developed using the pause and eccentric variations to the regular lifts, and to transfer this enhanced trunk and lower body strength to the snatch and the clean and jerk. Note also that beginning with this month, the conditioning work has been dropped so the lifter can focus more on the extremely heavy work to come.
| August 29 | Sep 5 | Sep 12 | Sep 19 | Sep 26 | |
| AM:B. Sq
RDL
PM: Cl. Sn. P. Sn., 3 pos Sn. Pulls, h, AK
|
5×8-12×70%
5×8-12
5x3x75% 3×1+1+1×70%
3x6x80% |
5×8-12×75%
5×8-12
5x3x80% 3×1+1+1×75%
3x5x85% |
5×6-10×80%
5×8-12
5x2x85% 3×1+1+1×80%
3x4x90% |
5×4-8×85%
5×8-12
5x1x90% 3×1+1+1×80%
3x2x95% |
1-RM
5×12-15
1-RM 3×1+1+1×70%
3x6x80%
|
| Cl. Clean + Sp. JerkP. Clean, 3 posSp. Jerk
Clean Pulls, h, AK
|
5×3+2×75%
3×1+1+1×70%
5x3x75%
3x6x80% |
5×3+2×80%
3×1+1+1×75%
5x3x80%
3x5x85% |
5×2+1×85%
3×1+1+1×75%
5x2x85%
3x4x90% |
5×1+1×90%
3×1+1+1×80%
5x1x90%
3x2x95% |
1-RM
3×1+1+1×70%
3x6x80% |
| Sn. PullsSn. Pulls + P. SnO. Squats
B. Sq |
3x4x85%3×4+3×70%
3x6x70% 3×12-15×60% |
3x3x90%3×4+3×75%
3x6x75% 3×12-15×65% |
3x2x95%3×3+2×80%
3x5x80% 3×10-12×70% |
3x1x100%3×2+1×85%
3x4x85% 3×8-12×75% |
3x4x85%3×4+3×70%
3x6x70% 3×12-15×60% |
| AM:F. SqMilitary Press
PM: Clean Pulls Clean Pulls + P. Clean F. Sq + Sp. Jerk |
3×4-8×70%3×12-15
3x4x85% 3×4+3×70%
3×1+3×70% |
3×4-8×75%3×12-15
3x3x90% 3×4+3×75%
3×1+3×75% |
3×3-6×80%3×10-12
3x2x95% 3×3+2×80%
3×1+3×80% |
3×3-6×85%3×8-12
3x1x100% 3×2+1×85%
3×1+2×85% |
1-RM3x6-10
3x4x85% 3×4+3×70%
3×1+3×70% |
| Sn. Pulls + Cl. Sn + O. SqCl. Clean + F. Sq + Sp Jerk | 5×3+2+3×80%
5×2+3+2×80% |
5×3+1+3×85%
5×2+3+1×85% |
5×2+1+2×90%
5×1+3+1×90% |
5×1+1+1×95%
5×1+2+1×95% |
5×3+2+3×80%
5×2+3+2×80% |
October 3-October 29:
The month of October is another heavy month, with the 3rd week progressing to 90% lifts. 1-RMs are schedule for the back and front squats in the last week, as well as a competition. It is hoped that the lifter will be able to qualify for the American Open by this competition.
| Oct 3 | Oct 10 | Oct 17 | Oct 24 | |
| AM:B SqGM, St
PM: P. Sn, h, AK Sn. Pulls, h, AK + Cl. Sn, h, AK Sn. Pulls, NE |
5×8-12×75%5×8-12
3x3x80% 5×3+2×80%
3x5x85% |
5×8-12×80%5×8-12
3x2x85% 5×2+1×85%
3x4x90%
|
5×6-10×85%5×6-10
3x1x90% 5×1+1×90%
3x2x95% |
1-RM5x8-12
3x3x75% 5×4+3×75%
3x6x80 |
| P. Cl, h, AK + Sp. JerkCl. Clean, h, AK + Sp. JerkClean Pulls
Pause F. Sq |
3×3+2×80%5×2+2×80%
3x5x85% 3×3-5×75% |
3×2+1×85%5×2+1×85%
3x4x90% 3×2-4×80% |
3×1+1×90%5×1+1×90%
3x2x95% 3×1-3×85% |
3×3+2×75%5×3+2×75%
3x6x80% 3×3-5×70% |
| P. Sn + O. SqP. SnSn. Pulls
Back Raises |
3×3+4×75%3x3x75%3x4x90%
3×8-12 |
3×2+3×80%3x3x80%3x3x95%
3×6-10 |
3×2+3×85%3x2x85%3x2x100%
3×4-8 |
3×3+4×70%3x3x70%3x5x85%
3×8-12 |
| AM:F. SqClean Pulls, NE
PM: P. Clean Sp. Jerk Clean Pulls |
5×4-8×75%5×3-5×85%
3x3x75% 3x3x75% 3x4x90% |
5×3-6×80%5×3-6×90%
3x3x80% 3x3x80% 3x3x95% |
5×2-4×85%5×2-4×95%
3x2x85% 3x2x85% 3x2x100% |
1-RM5x3-5×80%
3x3x70% 3x3x70% 3x5x85% |
| Sn. Pulls + P. Sn + O. SqCl. Pulls + P. Clean + Sp. Jerk | 5×4+1+3×85%
5×4+2+1×85% |
5×3+1+2×90%
5×3+1+1×90% |
5×2+1+1×95%
5×2+1+1×95% |
Competition |
October 31-December 3:
This is the final training period prior to competition. The first three weeks are very heavy, progressing to 95% . After the third week, there is a dramatic reduction in both intensity and in training volume to help the lifter taper for the American Open.
| Oct 31 | Nov 7 | Nov 14 | Nov 21 | Nov 28 | |
| Cl. SnSn. PullsB. Sq
RDL |
3x2x85%3x4x90%3×6-10×85%
3×6-10 |
3x1x90%3x2x95%3×4-8×90%
3×4-8 |
3x1x95%3x1x100%3×2-4×95%
3×2-4 |
3x2x75%3x3x80%3×6-10×75%
3×6-10 |
3x2x60%3x3x65%1×6-10×65%
1×6-10 |
| Cl. Clean + Sp. JerkP. Clean, h, AK + Sp. JerkCl. Pulls | 3×2+1×85%3×2+1×85%
3x4x90% |
3×1+1×90%3×1+1×90%
3x2x95% |
3×1+1×95%3×1+1×95%
3x1x100% |
3×2+1×75%3×2+1×75%
3x3x80% |
3×2+1×60%3×2+1×60%
3x3x65% |
| P. Sn, h, AKCl. Sn, h, AKSn. Pulls, h, AK | 3x3x75%3x3x75%3x4x80% | 3x3x80%3x3x80%3x4x85% | 3x2x85%3x2x85%3x4x90% | 3x2x65%3x2x65%3x4x70% | Off |
| Cl. Clean, h, AKP. Clean, h, AK + Sp. JerkCl. Pulls, h, AK
F. Sq |
3x3x75%3×3+3×75%
3x4x80% 3×2-3×85% |
3x3x80%3×3+2×80%
3x4x85% 3×1-3×90% |
3x2x85%3×2+1×85%
3x4x90% 3×1-2×95% |
3x2x65%3×2+1×65%
3x4x70% 3×1-2×65% |
Off |
| Cl. Sn, 3 positionsCl. Clean, 3 positions + F. Sq + Sp. Jerk | 3×1+1+1×70%3×1+3+3×70% | 3×1+1+1×75%3×1+3+3×75% | 3×1+1+1×80%3×1+3+2×80% | 3×1+1+1×60%3×1+3+2×60% | Off |
This post and the previous one are meant to show how to incorporate a wide variety of exercises, systematically, to prepare an athlete for national competition. However, these training plans assume that the lifter has no deficiencies. The next post will cover how to attack specific deficiencies with the training plan.
Filed under: Uncategorized
Training National Caliber Olympic Lifters, Part 1
In two previous posts (http://wp.me/p1XfMm-4A and http://wp.me/p1XfMm-4F ), we covered the training of a beginning Olympic lifter using the kind of exercise variety and progressive, systematic training that used to be employed.
This post and the one that comes after it covers the training for a more advanced Olympic lifter that can be expected to compete at national-level events. Unlike with absolute beginners, this lifter is preparing for two very specific competitions and the idea is to peak the lifter for those competitions. In this case it is for the American Open (December 10, 2011) and Nationals. These posts are going to focus on preparation for the American Open.
Some assumptions are made in this training plan:
- The lifter is capable of qualifying for the American Open.
- The lifter has solid technique in the snatch and clean/jerk.
- The lifter has no deficiencies. In other words, this is a training program that focuses on everything. If there were deficiencies, the program would emphasize attacking those.
- The lifter responds to the training as is outlined, keep in mind that plans are great but when they meet the lifter they must be modified.
- The lifter has no injuries.
- The lifter is beginning training on April 1, following a recovery phase after the 2010 American Open.
A word on notation: 3x3x85% represents 3 sets of 3 reps at 85% of 1-RM. Now, 1-RM isn’t evaluated for all lifts (for example, power snatch/clean and specific hang variations). It is assumed that a competent lifter can lift 85% of their full snatch/clean with the power and hang variations, so the percentage of 1-RM is calculated from that 85%. For example:
Classic Snatch 1-RM: 120kg
85% of 120kg = 102 kg
Power Snatch, hang, AK 3x3x80%= 80kg (rounded down)
To keep the workout tables manageable in word press, the exercises are abbreviated:
Cl Sn = classic snatch
P Sn = power snatch
h, AK, K, BK= hang, above the knee, knee, below the knee
O Sq= overhead squat
B Sq= Back squat
F Sq= front squat
GM, st, se= good morning, standing or seated
To prepare for the December 10th American Open, training will be broken down as follows:
- April 4-April 30 (4 weeks)
- May 2-May 28 (4 weeks)
- May 30-July 2 (4 weeks)
- July 4-July 30 (4 weeks)
- August 1-August 27(4 weeks)
- August 29-September 24 (5 weeks)
- September 26-October 29 (5 weeks)
- October 31-December 3 (5 weeks)
This post will emphasize April-July 30.
April 4-April 30:
Training is divided into five days per week. It is set up so that the first two days of the week are the heaviest, the next two days are moderate, and the last day is the lightest. However, the last day also has the highest volume due to its focus on combination lifts that are designed to stress the lifter’s endurance.
The first and third days focus on the snatch, the second and fourth on the clean and jerk, the final day represents combination exercises. Conditioning will be similar to what was described in the beginner posts earlier.
The classic lifts, over the first three months, follow a very methodical approach of being done from the hang over what are gradually lower starting positions. The idea is to build strength in each of these positions and to really focus on the explosion as well as the receiving position. Overhead squats and front squats are used extensively to make the lifter stronger in the receiving positions. Volume is moderate to high on the assistance exercises (squats, good mornings, presses) to develop the structural basis to be successful later in training. Power variations of the lifts are included on the third and fourth days because in the power variations the bar must be pulled to a greater height than in the classic variation, so this forces the lifter to help develop their explosive pull. Finally, every time the lifter cleans they also jerk. If these lifts are allowed to be disconnected, lifters become good at cleaning but hesitant in the jerk – so this skill must constantly be emphasized.
| April 4 | April 11 | April 18 | April 25 | |
| Cl. Sn, h, AKO. SquatSn. Pulls, h, KB. Sq
GM, st |
3x3x70%3x6x60%3x6x75%3×12-15×60%
3×12-15 |
3x3x75%3x6x65%3x6x80%3×12-15×65%
3×12-15 |
3x3x80%3x5x70%3x5x85%3×10-12×70%
3×10-12 |
3x3x60%3x6x60%3x6x60%3×12-15×60%
3×12-15 |
| AM:ConditioningPM:
Cl. Clean, h, AK + Sp. Jerk Sp. Jerk Cl. Pulls F. Sq |
3×3+3×70%
3x3x70% 3x6x75% 3×6-10×60% |
3×3+3×75%
3x3x75% 3x6x80% 3×6-10×65% |
3×3+2×80%
3x2x80% 3x5x85% 3×4-8×70% |
3×3+3×60%
3x3x60% 3x6x60% 3×6-10×60% |
| P. Sn, h, BKSn. Pull, h, AK + Cl. Sn, h, AKLungesBack Raises | 3x3x60%3×4+3×60%3×12-15
3×12-15 |
3x3x65%3×4+3×65%3×12-15
3×12-15 |
3x3x70%3×4+3×70%3×12-15
3×12-15 |
3x3x50%3x3x50%3×12-15
3×12-15 |
| AM:ConditioningPM:
P. Cl, h, BK Cl. Clean, h, AK + Sp. Jerk Military Press |
3x3x60% 3×3+3×60%
3×12-15 |
3x3x65% 3×3+3×65%
3×12-15 |
3x3x70% 3×3+3×70%
3×12-15 |
3x3x50% 3×3+3×50%
3×12-15 |
| Sn. Pull, h, K + Cl. Sn, h, KCl. Clean, h, K + F. Sq + Sp. Jerk | 3×6+3×50%3×3+6+3×60% | 3×6+3×55%3×3+6+3×65% | 3×6+3×60%3×3+6+3×70% | 3×6+3×50%3×3+6+3×60% |
May 2-May 28:
The training in May is a continuation and a progression of what was seen in April. The weights are a little heavier this month, but the structure of training is fundamentally the same. Note that 1-RMs will be taken during the last week of this month.
| May 2 | May 9 | May 16 | May 23 | |
| Cl. Sn, h, KO. SquatSn. Pulls, h, BKB. Sq
GM, Se |
3x3x75%3x6x65%3x6x80%3×12-15×65%
3×12-15 |
3x3x80%3x5x70%3x5x85%3×10-12×70%
3×10-12 |
3x2x85%3x5x75%3x4x90%3×8-12×75%
3×8-12 |
1-RM3x6x60%3x6x60%1-RM
3×12-15 |
| AM:ConditioningPM:
Cl. Clean, h, K + Sp. Jerk Sp. Jerk Cl. Pulls F. Sq |
3×3+3×75%
3x3x75% 3x6x80% 3×6-10×65% |
3×3+2×80%
3x2x80% 3x5x85% 3×6-10×70% |
3×2+1×85%
3x1x85% 3x4x90% 3×4-8×75% |
1-RM
3x3x60% 3x6x60% 1-RM |
| P. Sn,Sn. Pull, h, K + Cl. Sn, h, KLunges, RearReverse Hyperextensions | 3x3x65%3×4+3×65%3×12-15
3×12-15 |
3x3x70%3×4+3×70%3×12-15
3×12-15 |
3x3x75%3×4+2×75%3×12-15
3×12-15 |
3x3x60%3×4+3×60%3×12-15
3×12-15 |
| AM:ConditioningPM:
P. Cl, Cl. Clean, h, K + Sp. Jerk Military Press |
3x3x65% 3×3+3×65%
3×12-15 |
3x3x70% 3×3+3×70%
3×12-15 |
3x3x75% 3×3+2×75%
3×12-15 |
3x3x60% 3×3+3×60%
3×12-15 |
| Sn. Pull, h, BK + Cl. Sn, h, BKCl. Clean, h, BK + F. Sq + Sp. Jerk | 3×6+3×55%3×3+6+3×65% | 3×6+3×60%3×3+6+2×70% | 3×6+3×65%3×3+5x2x75% | 3×6+3×55%3×3+6+3×55% |
May 30-July 2:
The training for this month lightens up somewhat compared to the previous month. The structure is the same. The major difference here is that pause and eccentric squats are introduced. This is both for variety as well as help make the lifter that much stronger and prepared for the upcoming training.
| May 30 | June 6 | June 13 | June 20 | |
| Cl. Sn, h, BKO. SquatSn. Pulls
B. Sq (Pause) RDL |
3x3x70%3x6x60%3x6x75%
3×4-6×60% 3×12-15 |
3x3x75%3x6x65%3x6x80%
3×4-6×65% 3×12-15 |
3x3x80%3x5x70%3x5x85%
3×4-6×70% 3×12-15 |
3x3x60%3x6x60%3x6x60%
3×4-6×60% 3×12-15 |
| AM:Conditioning
PM: Cl. Clean, h, BK + Sp. Jerk Sp. Jerk Cl. Pulls F. Sq, Eccentric |
3×3+3×70%
3x3x70% 3x6x75% 3×4-6×60% |
3×3+2×75%
3x2x75% 3x6x80% 3×4-6×65% |
3×3+2×80%
3x2x80% 3x5x85% 3×4-6×70% |
3×3+3×60%
3x3x60% 3x6x60% 3×4-6×60% |
| P. Sn,, AKSn. Pull, h, BK + Cl. Sn, h, BKLunges, Front
GM, St |
3x3x60%3×4+3×60%
3×12-15 3×12-15 |
3x3x65%3×4+3×65%
3×12-15 3×12-15 |
3x3x70%3×4+3×70%
3×12-15 3×12-15 |
3x3x60%3×4+3×60%
3×12-15 3×12-15 |
| AM:Conditioning
PM: P. Cl, , h, AK Cl. Clean, h, BK + Sp. Jerk Military Press |
3x3x60% 3×3+3×60%
3×12-15 |
3x3x65% 3×3+3×65%
3×12-15 |
3x3x70% 3×3+3×70%
3×12-15 |
3x3x60% 3×3+3×60%
3×12-15 |
| Sn. Pull, h, AK + Cl. Sn, h, AKCl. Clean, h, AK + F. Sq + Sp. Jerk | 3×6+3×50%3×3+6+3×60% | 3×6+3×55%3×3+6+3×65% | 3×6+3×60%3×3+6+3×70% | Competition |
July 4-July 30:
July sees a major difference in the organization of training. Beginning with this month, there will be a real focus on maximal strength. To help do that, the first and fourth days have been split up into two sessions each. The morning session focuses on strength, while the afternoon/evening session focuses more on the Olympic lifts. The training intensity is similar to the previous month. Note that there are several instances where five sets an exercise are being employed instead of the usual three – this will remain a mainstay of training until shortly before the American Open.
| July 4 | July 11 | July 18 | July 25 | |
| AM:B. Sq (Ecc)GM, St
PM: Cl. Snatch Push Press + O. Squat Snatch Pulls, NE + Snatch Pulls |
5×4-6×60%5×12-15
5x3x70% 3×3+4×50%
3×4+2×65% |
5×4-6×65%5×12-15
5x3x75% 3×3+4×55%
3×4+2×70% |
5x406x70%5×12-15
5x2x80% 3×3+4×60%
3×4+2×75% |
5×4-6×60%5×12-15
5x3x70% 3×3+4×50%
3×4+2×65% |
| AM:Conditioning
PM: Cl. Clean + Sp. Jerk Sp. Jerk Clean Pulls |
5×3+2×70%
5x2x70% 3x6x75% |
5×3+2×75%
5x2x75% 3x6x80% |
5×2+1×80%
5x2x80% 3x5x85% |
5×3+2×70%
5x3x70% 3x6x75% |
| P. Sn, h, KSnatch Pulls + Cl. SnBack Raises | 3x3x60%5×4+3×60%
3×12-15 |
3x3x65%5×4+3×65%
3×12-15 |
3x3x70%5×3+2×70%
3×12-15 |
3x3x60%5×4+3×60%
3×12-15 |
| AM:F. Sq (Ecc)Military Press
PM: P. Clean, h, K Cl. Pulls, h, AK + Cl. Clean, h, AK Sp. Jerk |
5×3-5×60%5×12-15
3x3x60% 5×4+3×60%
5x3x60% |
5×3-5×65%5×12-15
3x3x65% 5×4+3×65%
5x3x65% |
5×3-5×70%5×12-15
3x3x70% 5×3+2×70%
5x3x70% |
5×3-5×60%5×12-15
3x3x60% 5×4+3×60%
5x3x60% |
| Sn. Pull, h, K + Cl. Sn, h, K + O. SqCl. Clean, h, K + F. Sq + Sp. Jerk | 5×3+2+3×70%5×2+3+2×70% | 5×3+1+2×75%5×2+3+1×75% | 5×2+1+1×80%5×1+3+1×80% | 5×3+2+3×70%5×2+3+2×70% |
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Training Beginning Olympic Lifters, Part 2
This post is meant to be a continuation of http://wp.me/p1XfMm-4A . The idea is to show how to systematically develop technique and a physical foundation for Olympic lifting using some of the older methods that have fallen out of favor in recent years.
To review, the first 17 weeks involved systematically teaching all phases of the jerk and the power variations of the snatch and clean. In addition, the athlete has built a foundation in terms of joints, muscles, and strength using fundamental strength training movements.
The athlete has had several chances to compete as well as several chances to max out on supporting lifts. The program has steadily become more difficult and has even expanded to include some general conditioning-type exercises.
This program will see a continuation of the previous 17 weeks. The focus is on teaching the classic (or squat) variations of the lifts, continuing to refine technique, and continuing to develop strength and the athlete’s physical foundation. In addition, since Olympic lifters compete on a platform in front of people this skill must be developed, so there will be more frequent heavy attempts as well as competition on week 31.
Month Five:
This period of training sees the introduction of the full, squat-version of the snatch and clean (referred to in the workouts tables a Cl. Snatch/Clean for “classic” snatch/clean). As with the power variations, the lifts are taught beginning at the hang, with the bar above the knees and will methodically move towards the floor as time moves on. Pulls are continued to help strengthen the athlete’s second pull. I like to do these from a different position than the clean/snatch just to challenge the athlete differently on these lifts. General conditioning continues, it is also beginning to focus on muscles that aren’t emphasized directly in Olympic lifting. The 3+1 loading scheme continues and the assistance exercises still emphasize those joints, muscles, and positions that are important to Olympic lifting.
On the first day of the week, snatch pulls NE are added. These are snatch pulls with no explosion. The athlete lifts the bar from the floor to mid-thigh, then lowers the bar and repeats. This is a strength move.
| Week 18 | Week 19 | Week 20 | Week 21 | |
| Cl. Snatch, h, AKSnatch Pulls, h, KSnatch Pulls, NE
Back Raises |
3x3x60%3x4x65%3x6x70%
3×12-15×60% |
3x3x65%3x4x70%3x6x75%
3×12-15×65% |
3x3x70%3x4x75%3x5x80%
3×8-12×70% |
3x3x60%3x3x60%3x3x60%
3×12-15×60% |
| Dynamic Flexibility ExercisesSuperset: KB Swings and Rope SlamsSuperset: Pull-Ups and Push-Ups
Squat Jumps |
10-15 minutes
3×30” each
3xMax
3×10 |
10-15 minutes
3×45” each
3xMax
3×10 |
10-15 minutes
3×60” each
3xMax
3×10 |
10-15 minutes
3×60” each
3xMax
3×10 |
| Cl. Clean, h, AKSplit JerkClean Pulls, h, K
Front Squats Seated Military Press |
3x3x60%3x3x60%3x4x65%
3×6-10×60% 3×12-15 |
3x3x65%3x3x65%3x4x70%
3×6-10×65% 3×12-15 |
3x3x70%3x3x70%3x4x75%
3×6-10×70% 3×8-12 |
3x3x60%3x3x60%3x4x65%
3×6-10×60% 3×12-15 |
| Dynamic Flexibility ExercisesSuperset: One-Arm KB Swings and One-Arm Rope SlamsSuperset: Bent-Over Rows and Dips
Sprints |
10-15 minutes
3×30” each
3×12-15 each
5×10 meters |
10-15 minutes
3×45” each
3×12-15 each
5×10 meters |
10-15 minutes
3×60” each
3×12-15 each
5×10 meters |
10-15 minutes
3×60” each
3×12-15 each
5×10 meters |
| Power Snatch + Overhead SquatsPower Clean + Front Squat + Split JerkLunges, bar in front
Reverse Hyperextensions |
3×3+6×60%3×3+6+3×60%
3×8-12
3×12-15 |
3×3+6×60%3×3+6+3×60%
3×8-12
3×12-15 |
3×3+6×60%3×3+6+3×60%
3×8-12
3×12-15 |
3×3+6×60%3×3+6+3×60%
3×8-12
3×12-15 |
Month Six:
This period of training continues what the athlete has been doing. The classic lifts are performed from below the knees to get the athlete comfortable with moving the bar around the knees. Note two important differences. First, week 25 involves 1-RM testing on the main lifts. Second, on the last day of the week the athlete will be performing five sets of the combination exercises instead of the previous three.
| Week 22 | Week 23 | Week 24 | Week 25 | |
| Cl. Snatch, h, BKSnatch PullsSnatch Pulls, NE
Back Squats Good Mornings |
3x3x70%3x4x75%
3x4x80% 3×8-12×70% 3×8-12 |
3x3x75%3x4x80%
3x3x85% 3×8-12×75% 3×8-12 |
3x2x80%3x3x85%
3x2x90% 3×8-12×80% 3×8-12 |
1-RM3x3x60%
3x3x60% 1-RM 3×8-12 |
| Dynamic Flexibility ExercisesSuperset: KB Swings and Rope SlamsSuperset: Pull-Ups and Dips
Counter-Movement Jumps |
10-15 minutes
3×30”
3xMax
3×10 |
10-15 minutes
3×45”
3xMax
3×10 |
10-15 minutes
3×60”
3xMax
3×10 |
10-15 minutes
3×60”
3xMax
3×10 |
| Cl. Clean, h, BKSplit JerkClean Pulls
Front Squats Dumbbell Military Press |
3x3x70%3x3x70%3x4x75%
3×6-10×70% 3×8-12 |
3x3x75%3x3x75%3x4x80%
3×6-10×75% 3×8-12 |
3x2x80%3x3x80%3x3x85%
3×4-8×80% 3×8-12 |
1-RM1-RM3x3x60%
1-RM 3×8-12 |
| Dynamic Flexibility ExercisesSuperset: One-Arm KB Swings and One-Arm Rope SlamsSuperset: KB Rows (Push-Up Position) and Push-Ups
Bounds |
10-15 minutes
3×30”
3×30”
3×10 meters |
10-15 minutes
3×45”
3×45”
3×10 meters |
10-15 minutes
3×60”
3×60”
3×10 meters |
10-15 minutes
3×60:
3×60”
3×10 meters |
| Snatch Pull + Power Snatch + Overhead SquatsPower Clean + Front Squats + Split JerkLunges, bar overhead
Good Mornings, Seated |
5×3+2+4×60%
5×3+4+2×60% 3×8-12
3×8-12 |
5×3+2+4×65%
5×3+4+2×65% 3×8-12
3×8-12 |
5×3+2+3×70%
5×3+3+1×70% 3×8-12
3×8-12 |
5×3+2+4×60%
5×3+4+2×60% 3×8-12
3×8-12 |
Month Seven:
The training during this period has a number of differences from previous training. First, week 31 will be a competition. Second, this is the heaviest training thus far. Third, classic lifts are being performed from the floor.
Regarding some of the specifics. On the first day the power snatch from the hang is performed after the classic snatch. This is to reinforce developing a strong second pull. It is combined with the overhead squat to continue reinforcing the need for a solid overhead position in the snatch.
On the third day, the classic clean is first performed separate from the jerk to help the athlete focus on learning the full version of this lift. However, it is not performed in competition separately from the jerk so following this are several sets where clean and jerk are combined. Then the athlete is given a chance to focus on the jerk by itself.
On the final day of lifting during the week, the snatch and clean are performed from three positions. This involves doing a rep with the bar above the knee, doing a rep with the bar at knee height, then doing a rep with the bar below the knees. That represents one set. Notice that due to the volume of training on the third day, the military presses have been moved to this final day during this period of training.
| Week 27 | Week 28 | Week 29 | Week 30 | |
| Cl. SnatchPower Snatch, h, AK + Overhead SquatSnatch Pulls
Back Squats RDLs |
3x3x75%3×3+3×65%
3x4x80% 3×8-12×75% 3×8-12 |
3x2x80%3×3+3×70%
3x3x85% 3×8-12×80% 3×8-12 |
3x1x85%3×2+3×75%
3x3x90% 3×6-10×85% 3×6-10 |
3x3x60%3×3+3×50%
3x4x60% 3×8-12×60% 3×8-12 |
| Dynamic Flexibility ExercisesSuperset: KB Swings and Rope SlamsSuperset: Pull-Ups and Dips
Counter-Movement Jumps |
10-15 minutes
3×30”
3xMax
3×10 |
10-15 minutes
3×45”
3xMax
3×10 |
10-15 minutes
3×60”
3xMax
3×10 |
10-15 minutes
3×60”
3xMax
3×10 |
| Cl. CleanCl. Clean + Split JerkSplit Jerk
Clean Pulls Front Squats |
3x3x75%3×1+3×75%
3x3x70% 3x4x80% 3×4-8×75% |
3x3x80%3×1+2×80%
3x3x75% 3x3x85% 3×4-8×80% |
3x2x85%3×1+1×85%
3x2x80% 3x3x90% 3×2-6×85% |
3x3x60%3×1+3×60%
3x3x60% 3x3x60% 3×4-8×60% |
| Dynamic Flexibility ExercisesSuperset: One-Arm KB Swings and One-Arm Rope SlamsSuperset: KB Rows (Push-Up Position) and Push-Ups
Bounds |
10-15 minutes3x30”
3×30”
5×10 meters |
10-15 minutes3x45”
3×45”
5×10 meters |
10-15 minutes3x60”
3×60”
5×10 meters |
10-15 minutes3x60”
3×60”
5×10 meters |
| Power Snatch, 3 positionsPower Clean, 3 positionsLunges
Back Raises Military Press |
5×1+1+1×60%5×1+1+1×60%
3×8-12 3×12-15 3×8-12 |
5×1+1+1×65%5×1+1+1×65%
3×8-12 3×12-15 3×8-12 |
5×1+1+1×70%5×1+1+1×70%
3×8-12 3×12-15 3×8-12 |
5×1+1+1×60%5×1+1+1×60%
3×8-12 3×12-15 3×8-12 |
The program described in http://wp.me/p1XfMm-4A and in this post, are appropriate for absolute beginners. These programs can simply be continued after the 31st week. These programs do have some limitations, however, that need to be kept in perspective. First, they assume that the athlete is learning at the pace described. If that is not the case then the athlete may have to spend longer on aspects of this training. Second, it assumes that the athlete can tolerate the training prescribed. If this is not the case, then alterations will have to be made. Third, the training is not peaking the athlete for anything specific – there is no major meet that is the focus of the athlete’s training. Finally, these programs make the assumption that the athlete needs to work on everything – so there is no emphasis on correcting specific technical problems (that will come in the next post
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Training Beginning Olympic Lifters, Part 1
This will the first in a fun series of posts looking at the old school approach to training Olympic lifters. Between Cross Fit, using the Olympic lifts for athletics, and Bulgarian/Chinese/Flavor of the Moment approaches to Olympic lifting, a lot of this has been lost.
These first two posts will focus on the training of absolute beginners. In many ways, beginners are the easiest to develop training programs for because they need to work on everything. This program focuses on teaching the lifts, developing the joints and muscles, and establishing a foundation in terms of strength and work capacity that can be built upon in the future.
These are very turn-key programs. This means that they take a methodical, step-by-step approach. Each week, each month, builds upon the previous ones. At the end of the programs in this post, the athlete will understand the various phases of the lifts, will have very consistent technique, and will also have a strength/hypertrophy base for the lifts.
First Month:
The first four weeks begin teaching the lifts. The power snatch and power clean are done from the hang and the push jerk is introduced. There is no max during this time as the athlete does not have consistent enough technique. Overhead squats and front squats are used to develop strength and teach the receiving positions of the snatch and clean. Back squats, back raises, military presses, and lunges develop the athlete’s joints and muscles.
The first day of the week focuses on the snatch, the second the clean and jerk. I prefer to group back squats and hip extension work with the snatch, front squats and military presses with the clean and jerk – though this will switch with intermediate lifters. The last day of the week is meant to simulate the fact that weightlifters have to compete in both lifts on the same day, so the lifts are grouped together on the last day of the week.
The power snatch from the hang, bar above the knees, teaches the explosion. It reinforces correct back position during lifting and teaches the overhead position. The power clean from the hang, bar above the knees, teaches the explosion and teaches the athlete to receive the bar in the clean. The push jerk teaches the dip and drive as well as the path of the bar during the jerk.
| Workout | Week 1 | Week 2 | Week 3 | Week 4 |
| Power Snatch, h, AKOverhead Squats
Back Squats Back Raises |
3×4
3×6
3×12-15 3×12-15 |
3×4
3×6
3×12-15 3×12-15 |
3×4
3×6
3×10-12 3×10-12 |
3×4
3×6
3×10-12 3×10-12 |
| Power Clean, h, AKPush Jerk
Front Squats Military Press |
3×4
3×4 3×6-10 3×12-15 |
3×4
3×4 3×6-10 3×12-15 |
3×4
3×4 3×4-8 3×10-12 |
3×4
3×4 3×4-8 3×10-12 |
| Power Snatch, h, AKPower Clean, h, AK + Push Jerk
Lunges |
3×4
3×4+4
3×12-15 |
3×4
3×4+4
3×12-15 |
3×4
3×4
3×12-15 |
3×4
3×4
3×12-15 |
Second Month:
The second month sees the power variations from knee height introduced. The set-up of the training sessions remains the same as in the first month (i.e. the first day emphasizes the snatch, etc.). The split jerk is introduced beginning in this phase. I’m not a fan of the power jerk exercise, it doesn’t make sense as a progression in teaching the jerk to me so I head straight into the split jerk after a few weeks of training. Note that the assistance exercises are changing, this will continue throughout the program for variety and to keep the athlete adapting.
A few words about the third day of the program. Beginning with this month of training, the third day becomes combination lifts. For example, the athlete will do three power snatches from the hang with the bar above the knee, then after the last snatch stand up with the bar overhead and perform six overhead squats. There are several reasons for incorporating these combination lifts. First, they build endurance as these are extremely exhausting exercises. Second, the third day is meant to simulate competition where both lifts are performed on the same day. By using combination lifts on the third day of training, it makes the training more difficult than what the athlete will experience in competition – making the competition seem easier by comparison. Finally, the power variations are important for technique and (eventually) working on technical flaws. But at a certain point we’ll switch to the squat variations, these combination lifts begin preparing the athlete for putting all the parts together.
At the eighth week of training, maxes are taken on the key lifts. From this point on the lifts will be performed at a percentage of this max.
| Workout | Week 5 | Week 6 | Week 7 | Week 8 |
| Power Snatch, h, KOverhead Squats
Back Squats Good Mornings, Standing |
3×4
3×6
3×10-12 3×10-12 |
3×4
3×6
3×8-12 3×8-12 |
3×4
3×6
3×8-12 3×8-12 |
1-RM
3x6x60%
1-RM 3×8-12 |
| Power Clean, h, KSplit Jerk
Front Squats Military Press, Seated |
3×4
3×4 3×6-10 3×10-12 |
3×4
3×4 3×6-10 3×8-12 |
3×4
3×4 3×6-10 3×8-12 |
1-RM
1-RM 1-RM 3×8-12 |
| Power Snatch, h, K + Overhead SquatsPower Clean, h, K + Front Squats + Split Jerk
Lunges, bar on front of shoulders |
3×3+6
3×3+6+3
3×8-12 |
3×3+6
3×3+6+3
3×8-12 |
3×3+6
3×3+6+3
3×8-12 |
3×3+5×60%
3×3+5+2×60%
3×8-12 |
Third Month:
The third month sees some differences. The three lifting days are organized the same (Monday snatch, etc.). Every lifting workout is done at a percentage of 1-RM. This follows a 3+1 approach, where the weight is increased stepwise over three weeks and then there is a back-off week. The power snatch and power clean are being done from the hang, with the barbell below the knees. This reinforces everything that has been learned to this point and teaches the athlete to move the bar around their knees. The third lifting day is still a combination lifting day, but the intensity is lower than the other workouts due to the high volume and the fatigue that this will cause.
Overall this is a light month of workouts. The idea is to get the athlete used to the daily grind of training at a percentage of their 1-RM. It is important that they be closely monitored for their technique.
Two new workouts have been inserted, these are general conditioning workouts. They include mobility work, kettlebell work, heavy rope work, and sprints and plyometrics. However, this is something the athlete should avoid overdoing. It’s important to include to make the athlete more well-rounded, injury resistant, fatigue-resistant, but overdoing it can be counter-productive. The swings and heavy rope work are done for time (3×30” = three sets of 30 seconds each).
| Week 9 | Week 10 | Week 11 | Week 12 | |
| Power Snatch, h, BKOverhead Squats
Back Squats Good Mornings, Seated |
3x3x60%
3x6x60%
3×8-12×70% 3×8-12 |
3x3x65%
3x6x65%
3×8-12×75% 3×8-12 |
3x3x70%
3x6x70%
3×8-12×80% 3×8-12 |
3x3x60%
3x6x60%
3×8-12×70% 3×8-12 |
| Dynamic Flexibility ExercisesKettlebell Swings
Heavy Rope Slams CM Jumps
|
10-15 minutes
3×30”
3×30”
3×10 |
10-15 minutes
3×45”
3×45”
3×10 |
10-15 minutes
3×60”
3×60”
3×10 |
10-15 minutes
3×60”
3×60”
3×10 |
| Power Clean, h, BKSplit Jerks
Front Squats Dumbbell Military Press |
3x3x60%
3x3x60% 3×4-8×60% 3×8-12 |
3x3x65%
3x3x65% 3×4-8×65% 3×8-12 |
3x3x70%
3x3x70% 3×4-8×70% 3×8-12 |
3x3x60%
3x3x60% 3×4-8×60% 3×8-12 |
| Dynamic Flexibility ExercisesKettlebell Swings
Heavy Rope Slams Sprints |
10-15 minutes
3×30”
3×30”
5×10 meter |
10-15 minutes
3×45”
3×45”
5×10 meter |
10-15 minutes
3×60”
3×60”
5×10 meter |
10-15 minutes
3×60”
3×60”
5×10 meter |
| Power Snatch, h, BK + Overhead SquatsPower Clean, h, BK + Front Squat + Split Jerk
Lunges, bar overhead |
3×3+5×60%
3×3+5+2×60%
3×8-12 |
3×3+5×60%
3×3+5+2×60%
3×8-12 |
3×3+5×60%
3×3+5+2×60%
3×8-12 |
3×3+5×60%
3×3+5+2×60%
3×8-12 |
Fourth Month:
There are a number of changes with this last month. First, the power snatch and power clean are being performed from the floor. Second, pulls have been introduced. Generally it’s not a good idea to introduce these too early as this can have a detrimental effect to developing technique if lifters learn to get sloppy with the pulls. Now it’s introduced to strengthen the explosion for the snatch and clean. The assistance exercises continue to be rotated. The weights are heavier than in the previous month, moving up to 85-90%. The athlete will max during this phase on the squats. Note that week 17 should be a competition.
| Week 13 | Week 14 | Week 15 | Week 16 | |
| Power SnatchSnatch Pulls, h, AK
Overhead Squats Back Squats Romanian Deadlifts |
3x3x75%3x4x80%
3x5x75% 3×8-12×75% 3×8-12 |
3x3x80%3x4x85%
3x5x80 3×8-12×80% 3×8-12
|
3x2x85%3x3x90%
3x4x85% 3×6-10×85% 3×6-10 |
3x4x60%3x4x60%
3x4x60% 1-RM 3×8-12 |
| Dynamic Flexibility ExercisesSuperset: Kettlebell Swings and Heavy Rope Slams
Jump and Tuck |
10-15 minutes
3x(30”+30”)
3×10 |
10-15 minutes
3x(45”+45”)
3×10 |
10-15 minutes
3x(60”+60”)
3×10 |
10-15 minutes
3x(60”+60”)
3×10 |
| Power CleanSplit Jerk
Clean Pulls, h, AK Front Squats Military Press |
3x3x75%3x3x75%
3x4x80% 3×4-8×75% 3×8-12
|
3x3x80%3x3x80%
3x4x85% 3×4-8×80% 3×8-12 |
3x2x85%3x2x85%
3x3x90% 3×2-6×85% 3×8-12 |
3x4x60%3x4x60%
3x4x60% 1-RM 3×8-12 |
| Dynamic Flexibility ExercisesSuperset: Kettlebell Swings and Heavy Rope Slams
Bounds |
10-15 minutes
3x(30”+30”)
3×10 meters |
10-15 minutes
3x(45”+45”)
3×10 meters |
10-15 minutes
3x(60”+60”)
3×10 meters |
10-15 minutes
3x(60”+60”)
3×10 meters |
| Power Snatch + Overhead SquatsPower Clean + Front Squats + Split Jerk
Reverse Lunges Reverse Hyperextensions |
3×3+5×60%
3×3+5+2×60%
3×8-12 3×12-15 |
3×3+5×65%
3×3+5+2×65%
3×8-12 3×12-15 |
3×2+4×70%
3×2+4+2×70%
3×8-12 3×12-15 |
3×3+5×60%
3×3+5+2×60%
3×8-12 3×12-15 |
At the end of these sixteen weeks of training the lifter has extremely consistent technique, hypertrophy, and total body strength necessary to be successful at the Olympic lifts. The next phase will see the classic (squat) version of the lifts introduced, this will also follow a sixteen week pattern beginning with lifts from the hang and ending with lifts from the floor. The general conditioning workouts will be expanded to include a greater variety of exercises. Eventually, if they progress that far, the athlete will be lifting five days a week with supplementary general conditioning workouts (i.e. two workouts a day on some days).
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The Clean Pull is a Versatile Exercise
The Olympic lifts and their variations are used extensively in the strength and conditioning of athletes. They are performed quickly (barbell velocity of 2-4 meters per second) and generate great power (depending upon the author they may require the athlete to generate between 20 and 50 watts/kilogram during the second pull). The challenge is that the lifts are extremely technical. With that in mind, some strength and conditioning coaches use a partial movement, called a pull, in place of cleans and snatches. The pull involves performing the explosive part of the lift without moving under the bar, so in theory the athlete gets the benefits of the lift without having to perform the most difficult technical parts.
Comfort et al in the May issue of the Journal of Strength and Conditioning Research investigate the clean pull with the bar beginning at mid-thigh to determine how the load on the bar impacts kinematics and kinetics. This is important information as it can provide guidance into selecting the most effective resistance for an athlete with limited training time.
In this study, the subjects were collegiate team sport athletes. Prior to the study, the subjects maxed out on their power clean. During the study, they were randomly asked to perform one set of three reps at 40, 60, 80, 100, 120, and 140% of their power clean 1-RM. These lifts were analyzed in terms of velocity, displacement, peak power, impulse, and rate of force development. Some of the results are what you’d expect:
- The displacement of the bar (i.e. how much it moves) decreases as the weights get heavier.
- The velocity of the bar decreases from about 1.6 meters/second to 1 meter/second as the weights move from 40% of 1-RM to 140% of 1-RM.
Having said that, some of the results are not what you’d expect:
- Peak force increases as the weight on the bar increases, but not much. From 2500 newtons at 40% of 1-RM to ~2750 newtons at 140% of 1-RM.
- The rate of force development does not follow a linear trend as the weights increase and is greatest at 120%, closely followed by 140% of 1-RM.
- Peak power is greatest at 40% and 60% of 1-RM. It is lowest at 140% of 1-RM.
The authors note that in their studies (and others), peak power in the power clean occurs somewhere around 70-80% of 1-RM. They suggest that this difference is due to the extra phases in the power clean than in the lift studied here.
Now, the results are interesting from the standpoint that they reinforce the need to identify why one is training and organize the training accordingly. For example, if the clean pull is being used to train power then the lower loads would be important. In the training of Olympic lifters, pulls are used as a strength exercise. In other words, they are done to make the lifter stronger during the second pull (lifters pull the bar to a greater height when performing pulls than when they perform the full lift, so this exercise strengthens that part of the lift). So for that purpose, looking at the study results, it would be appropriate to any of the weights studied, with the greatest occurring at the heaviest weight (in other words, this is going to be limited by the athlete’s ability to maintain technique with the weights). If the desire is to train rate of force development, then the heavier weights are going to be important.
Comfort, P., Udall, R., and Jones, P.A. (2012). The effect of loading on kinematic and kinetic variables during the midthigh clean pull. Journal of Strength and Conditioning Research, 26(5), 1208-1214.
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Kettlebells vs. Weightlifting: Specificity Rules
In what is probably the opening salvo of this, Otto et al published an article in the May issue of the Journal of Strength and Conditioning Research looking at the effectiveness of kettlebell training versus traditional Olympic lifting on performance measures. To compare these two modes, the authors studied thirty college-aged men and had them train twice per week, for six weeks, in either a kettlebell program or a weightlifting program.
The training programs were as follows:
- Kettlebell: swings, accelerated swings, goblet squats; volume increased from 58 lifts with the 16kg kettlebell to 72 lifts with the 16kg kettlebell during the study.
- Weightlifting: power cleans, high pulls, back squats; volume increased from 58 lifts at 80% of 1-RM to 72 lifts with 80% of 1-RM during the study.
All subjects were pre- and post-tested on the vertical jump, back squat, and power clean.
At the end of six weeks, the results were:
- Both groups had essentially no increase in body mass.
- The weightlifting group improved their vertical jump by almost 4%, the kettlebell group by less than 1%.
- The weightlifting group improved their back squat by almost 14%, the kettlebell group by almost 4.5%.
- The weightlifting group improved their power clean by almost 10%, the kettlebell group by 4%.
The authors conclude that the kettlebell is effective at increasing vertical jump, squat, and power clean strength although traditional weightlifting is more effective.
It’s an interesting study from the standpoint that, to my knowledge, it is breaking ground on studying kettlebells. But it is not without flaws. First, the arbitrarily selected kettlebell weight of 16 kg for each subject may not have been enough to provide the overload that the subjects needed to make gains from training. Second, the kettlebell exercises that were selected (swings) are rhythmic exercises, they are not explosive ones. Having the subjects perform cleans with the kettlebell might have led to different results. Third, the study demonstrates the importance of training specificity. The group that trained on the tests (power clean and back squats) made the best gains on those tests. It’s almost as bad as putting together a study using heavy strength training for the leg press and then seeing who can swim the fastest.
Kettlebells are an interesting training tool. I don’t think they are the magic bullet for anything, but they are fun. Like dumbbells and like barbells, they have mass and this mass can be increased. This means that they can be used for hypertrophy training, increasing strength, and increasing power. The Olympic lifts can be done with kettlebells, using essentially the same techniques, volumes, and intensities, which means that kettlebells (with appropriate training) can increase power. It would be extremely interesting to have subjects train at similar intensities (kettlebells vs. barbells), with similar exercises, and see how their performance compares (vertical jump, long jump, sprints, etc.).
Otto III, W.H., Coburn, J.W., Brown, L.E., and Spiering, B.A. (2012). Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. Journal of Strength and Conditioning Research, 26(5): 1199-1202.
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Running Curves
There are a number of instances in athletics where it is important to be able to take a tight turn while running at full speed. You may be running a route in football, rounding a base in baseball, or eluding a defender in soccer. Like a lot of agility movements, there are techniques to help with running curves and drills to help reinforce these techniques.
Drill #1:
You need four cones for this drill, set them up like they are pictured below. Stand at cone 1 and get in your ready position. Sprint to cone 2. As you reach cone 2, run around cone 2 to either the right or the left. Run past cone 3, which is the finish line. When rounding cone 2, drop your inside shoulder to help you stay tight to the cone.
Cone set up can be seen below:
Drill #2:
You need three cones for this drill, set them up like they are pictured below. Stand at cone 1 and get in your ready position. Sprint to cone 2. When you reach cone 2, turn around and sprint back to cone 1. When you reach cone 1, turn around and sprint back to cone 2. As you approach cone 2, turn around it and sprint towards cone 3. Run around cone 3, run back to cone 2, turn around cone 2 and run past cone 1 which is the finish line. As you round each cone, make sure to drop your inside shoulder to stay tight to the cone. For variety, place cone 3 to the left of cone 2 and run the drill in that direction.
Each of these drills should be done three to five times during agility training when this needs to be emphasized. The distances between the cones should be varied every time you do these drills to that you learn the skill as opposed to the drill.
The layout for this drill can be seen below:
You can also see examples of drills on these pages: http://youtu.be/ykvr26x6eeo , http://youtu.be/NFWTMlB2kdA , and http://youtu.be/GElMwnlPuoA
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Classic Article: Technique and Weightlifting Performance
In a series of articles translated in the Soviet Sport Review, Soviet biomechanist Sokolov wrote about the need for technical mastery of the Olympic lifts for improvements in weightlifting performance. In the first two articles, he is responding to performances in the 1974 USSR Cup, where almost 34% of the participants in the snatch and almost 30% of participants in the clean and jerk did not record a successful attempt in the respective lifts.
It’s the author’s opinion, that missed lifts in the snatch resulted primarily from two errors:
- The first is a second pull that is too short. When this happens, the barbell is lost in front of the lifter. The second pull is important to a successful snatch lift because it raises the barbell high enough for a lifter to be able to get underneath it in the receiving position. If the height of the second pull isn’t great enough, the lifter isn’t able to get under the bar which usually results in the lift being missed in front. The author feels that the lack of height in unsuccessful lifts is due to the fact that the lifter is essentially pulling down on the bar while transitioning from the pull to the squat. He notes that many lifters achieve a greater barbell height when only performing snatch pulls than when doing the complete lift.
- The second is from pushing the barbell away from the body, which ultimately results in it being lost behind the lifter and an unsuccessful lift (action/reaction; action: push bar away from body, reaction: bar whips around too far behind the lifter). The author believes that this is due to a lifter having leg extensors that are disproportionately strong compared to the hip extensors. A lifter that is leg extensor dominate moves the shoulders behind the barbell too early during the lift, causing the bar to be pushed away from the body. When this happens in the clean, the barbell hits the lifter in the chest pushing him/her backwards.
Sokolov doesn’t spend any time analyzing the clean, because in his view almost 2/3’s of the misses were in the jerk part of the clean and jerk. In his opinion, this is mostly from an inadequate drive. In other words, the barbell does not attain a great enough height for the lifter to get under it. He points out that training the jerk with lighter weights is deceptive because in those situations the barbell is driven to the height that is necessary and this is not reflective of the amount of “thrust” that is necessary for a maximal lift.
Sokolov has one explicit recommendation and there is another that you can imply from the article. The explicit recommendation is to essentially perform jerk drives as an exercise (i.e. don’t get under the bar) – sort of like a “pull” for the jerk. Dip and drive the bar as high as possible. This teaches/reinforces the thrust. The implied recommendation is that the jerk may be an exercise where, outside of learning, heavier weights may be more important to give the athlete the necessary feel for the drive.
The author’s findings are still relevant today. The importance of a high second pull in the snatch and the importance of the hip extensors is something that should still be addressed when training weightlifters today. In addition, the jerk drive exercise (done with proper technique) with supramaximal weights combined with heavier training on the jerk is also sound advice.
Sokolov, L.N. (1976). Improving the technical mastery of weightlifters. Tyazhelaya Atletika, 5, 32-35. Translated by Charniga, A. et al (1982). Soviet Sports Review, 17(3): 137-140, 17(4): 169-171.
Sokolov, L.N. (1977). More attention to quality preparation of weightlifters. Tyazhelaya Atletika, 6, 23-26. Translated by Yessis, M. et al (1983). Soviet Sports Review, 18(2), 86-90.
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