Take a look at this 12-week introductory program for Olympic weightlifting designed to pave the best way for achievement on the platform. Should you’re new to the world of Olympic weightlifting, you should definitely dive into the Final Information to Olympic Weightlifting to construct a strong basis.
As soon as you have delved into the exercises, let’s take a better have a look at what this system entails. I am going to stroll you thru the basics behind each day construction, offering insights that can profit each athletes and coaches. From cracking set and rep placement to managing weight development, I am going to provide the data to successfully navigate this program. Plus, I am going to will let you incorporate some strategic bodybuilding workouts to boost muscle growth.
All it takes is just a little willpower and dedication. As for gear, a trusty Olympic barbell and a set of dumbbells are all it’s worthwhile to embark on this journey. Put together a program full of explosive lifts, strength-building strikes, and focused help workouts to boost your efficiency.
Planning content material
Let’s take a fast dive into program format. Because the USA Weightlifting Nationwide Coach, I firmly imagine that mastering the format of a program is crucial to athlete engagement and general development. When you discover it, all of the items of the puzzle will fall into place extra easily.
most important elevator
Every coaching day begins with the principle focus of lifting, whether or not it is the snatch, clear and jerk, clear and jerk, or a variation of approach on Day 3. These lifts at all times come first as a result of they excel in technical proficiency, power, and execution. Addressing these points first ensures that you simply follow your expertise on recent legs (or as recent as doable).
Powerlifting
Within the introductory program, squats and pull-ups are the first power coaching workouts. Pullups assist construct power and enhance bar path precision, whereas squats construct leg power.
In terms of pulls, extra weight needs to be carried than on earlier snatches or cleans. Nevertheless, you need to keep good kind all through. Sloppy repetition solely reinforces incorrect positions, which is one thing we keep away from in any respect prices.
Accent carry
Equipment are the idea for strengthening physique armor. They use a wide range of higher and decrease physique lifts designed to construct unilateral power, stability, muscle mass and damage prevention. Whereas it is vital to problem your self with accent lifts, it is equally vital to keep away from over-fatigue that impacts your efficiency on subsequent coaching days.
The best way to run this system
This can be a information to operating the Clear & Jerk starter program. Every little thing it’s worthwhile to know is right here!
Units and reps
Your units and reps will decide your each day, weekly, and month-to-month coaching quantity. Since this can be a newbie’s program, begin with 3 to 4 rounds of normal technical pole drills, then transfer right into a warm-up set. I like to recommend beginning every carry with 3-4 warm-up units after which slowly rising the burden to working units.
Listed here are just a few examples of easy methods to learn this system:
- Entrance squat: 4 units of three reps
- Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
- Clear and jerk + clear and jerk: 4×2+1 4 units of fresh and jerk – clear and jerk
- Clear and jerk + clear and jerk: 4x(1+1)2 4 units of fresh and jerk – clear and jerk.
How a lot do you have to carry
The quantity of weight you need to carry will depend on your health degree, how rapidly you progress, and finally how you are feeling every day.
For this program we’ll depend on the RPE scale for every train. “Every train” refers back to the general feeling of train. For instance, a clear and jerk of three reps (6 reps complete) may have an RPE 7/10 that’s a lot decrease than a clear and jerk of two reps (2 reps complete). Ideally, you possibly can carry extra weight with fewer reps per set, leading to progressive overload. This is a fast weekly breakdown for all phases:
- Week 1 RPE 7/10 – Reasonable depth
- Week 2: RPE 8/10 – Reasonable depth
- Week 3: RPE 5-6/10 (deloaded) – low-moderate depth
- Week 4: RPE 9/10 – Excessive depth (not max effort!)
Advances in know-how and strategies
Even when there are RPE pointers to observe, you will not be certain how a lot weight you need to acquire every week.
Usually, I like to recommend rising weight in 3-5% increments. This may will let you obtain new objectives and enhance your power by week 4 of every part whereas protecting weight increments sufficiently small to develop proficient approach.
Can I add extra elevators?
definitely! Whereas this program accommodates every part it’s worthwhile to enhance your Olympic lifts, just a few dumbbell curls or tricep extensions would not damage, both. Eliminate them on the finish of train, ideally on days 2 and 4, after which on relaxation days.
this system
That is what you are right here for, so test it out! A program designed to show you the ins and outs of the clear and jerk, making ready you to smash your private data. It’s superior in nature and comes with most important lifts, energy lifts and equipment.
Pre-show information
Earlier than you check out this system for the primary time, let’s make clear just a few issues. This could assist with train sequencing and figuring out easy methods to learn units, reps, supersets, and triples.
As soon as you have checked out the plan, we’ll take a while to dig deeper into the main points.12-Week Introductory Program for Olympic Weightlifting
Train order
- Every train is indicated alphabetically, and supersets or triples are indicated numerically.
- The letters (i.e. D1., D2., D3) signify supersets or triplets. Carry out the primary set of workouts, then instantly proceed to the following set. Equal to a set. Repeat for a complete of three units.
Variety of units and reps
Listed here are just a few examples of easy methods to learn this system:
- Entrance squat: 4 units of 4×3, 3 reps every.
- Snatch + Overhead Squat: 4×1+1 4 units of Snatch-Overhead Squat
- Clear and jerk + clear and jerk: 4×2+1 4 units of fresh and jerk – clear and jerk
- Clear and jerk + clear and jerk: 4x(1+1)2 4 units of fresh and jerk – clear and jerk.
- Snatch + Suspension Snatch Above Knees + Overhead Squat: 3-5×1+2+1 3 to five units of Snatch Pull Up Snatch Above Knee Suspension Snatch Above Knee Overhead Squat
Break time
Preserve your breaks between 1:30 – 2:00. I at all times advise my athletes to make use of a timer as a result of time goes by rapidly!
Weekly coaching plan
Ideally, this system would execute as follows:
- Day 1: Monday
- Day 2: Tuesday
- Day 3: Thursday
- Day 4: Saturday
If this schedule would not give you the results you want, do what works greatest for you! No matter your coaching plan, listed here are some fast issues to notice:
- Make certain there may be (1) relaxation day between Day 4 and Day 1.
- Strive to not run 4 days in a row.
- The primary coaching days are Day 1, Day 2 and Day 4. Should you can solely prepare 3 instances every week, skip Day 3.
- Should you prepare 3 times every week, transfer the entrance squat to Day 4, after the snatch however earlier than the accent workouts.
Stage 1
Snatch and again squat on day one
A1. Dip snatch: 3 to five units of three reps
B1. Grip press: 3 units, 5 reps
C1. Again squat: 3 units, 5 reps
D1. Dumbbell alternating reverse lunges: 3 units, 8-12 reps (either side)
D2. One-arm dumbbell row: 3 units, 8-12 reps (either side)
D3. Plank + pull-ups: 3 units, 10 reps per aspect
Day 2 Clear and jerk, clear and jerk
A1. Break up behind-the-neck press: 3 units, 5 reps
B1. Dip + clear and jerk: 3 to five units, (1+1) 2 instances
C1. Clear pull: 4 units of 4 reps
D1. Seated Dumbbell Shoulder Press: 3 units, 8-12 reps
D2. Dumbbell RDL: 3 units, repeat 6-8 instances
D3. Facet plank: 3 units, 30 seconds (either side)
Day 3 Variation, Entrance Squat
A1. Snatch Steadiness + OHS: 4 teams, 2+1 instances
B1. Press + clear and jerk (pause for two seconds whereas flexing and increasing your arms): 3 units, 5+1 instances
C1. Entrance squat: 5 units, 3 reps
D1. Pull up: 3 units, as many as doable (AMAP)
D2. Dumbbell strolling lunges: 3 units, 10-12 reps per aspect
D3. Weighted Forearm Plank: 3 units, 30 seconds
Competitors day 4, snatch
A1. Snatch, pause above knees: 5 units, 2 reps
B1. Clear, pause simply above your knees and clear and jerk: 4 units, 2+1 reps
C1. Snatch pull: 4 units, 4 reps
D1. Incline dumbbell bench press: 3 units, 8-12 reps
D2.barbell good morning: 3 teams, 6 instances
D3. Weight-bearing straight-leg sit-ups: 3 units, AMAP
Stage 2
Snatch and again squat on day one
A1. Snatch Pull + Suspension Snatch AK + Sluggish OHS: 3 to five teams, 1+2+1 instances
B1. Overhead Squat: 4 units, 4 reps
C1. Again squat: 4 units, 3 reps
D1. 2-Dumbbell field increase: 3 units, 6-10 reps (either side)
D2. Chest-0 supported dumbbell row: 3 units, 8-12 reps
D3. Parlov Publishing Home: 3 units, 10-15 reps per aspect
Day 2 Clear and jerk, clear and jerk, clear and jerk
A1. Clear Pull + Dangle Clear AK: 3 to five units, 2 instances 1+1(2)
B1. Clear and jerk, break up pause (:02): 3 to 4 units, repeat 2 instances
C1. Pull cleanly, pausing whereas stretching: 3 to 4 units, repeat 3 instances
D1. Dumbbell one-arm press: 3 units, 6 reps
D2. Dumbbell Hip Thrust: 3 units, 8 reps
D3. Facet planks and hip extensions: 3 units, 10-15 reps
Day 3 Variation, Entrance Squat
A1. Muscle snatch: 4 units, 3 reps
B1. Energy jerks and energy cleans and jerks suspended under the knees: 4 units, 2+1 reps
C1. Entrance squat: 6 units, 2 reps
D1. Dumbbell aspect lunge: 3 units, repeat 6-8 instances (either side)
D2. Latitude drop down: 3 units, 8-12 reps
D3. Again stretches: 3 units, 8-12 reps
Competitors day 4, snatch
A1. Under the Knees Snatch vs. Snatch: 4 units, 1+1 reps
B1. Clear and jerk to under the knees and clear and jerk: 4 units, 1+1+1 instances
C1. Snatch pull, extension pause: 3 to 4 units, repeat 3 instances
D1. Barbell RDL: 3 units, repeat 5-7 instances
D2. Dumbbell push-ups: 3 units, 8-15 reps
D3. Reverse compression: 3 units, repeat 5-8 instances
The third part
Snatch and again squat on day one
A1. Snatch Pull vs Snatch: 4 units, 2 instances (1+1)2
B1. Struggle for stability: 3 units, 2 instances
C1. Again squat: Heavy coaching 3 instances
D1. 2-Dumbbell 1/4 squat jumps: 3 units, 5 reps
D2. Pull-ups: 3 units, repeat 6-10 instances
D3. Hole maintain: 3 units, maintain for 30 seconds
Day 2 Clear and jerk, clear and jerk, clear and jerk
A1. Clear and jerk + clear and jerk + clear and jerk: 4 units, 1+1+1 instances
B1. Push: 4 units, 3 reps
C1. Clear pull: 4 units, 2 reps
D1. ½ Kneeling Dumbbell Shoulder Press: 3 units, 8-12 reps (either side)
D2. Dumbbell single-leg glute bridge: 3 units, 8-12 reps
D3. Copenhagen Plank: 3 units, maintain for 20 seconds
Day 3 Variation, Entrance Squat
A1. Energy Snatch Hanging Above the Knees: 4 units, 3 reps
B1. Sturdy acceleration + acceleration: 3 units, 2+1 instances
C1. Entrance squat: Carry out 2 heavy weight coaching classes
D1. Single-legged Db RDL: 3 units, repeat 6-8 instances (either side)
D2. Dumbbell Arnold Press: 3 units, 8-12 reps
D3. Dumbbell lifeless bug: 3 units, 6-10 reps (either side)
Competitors day 4, snatch
A1. snatch: 4 units, 2 reps
B1. Clear+Jerk: 4 teams, (1+1)2
C1. Snatch pull: 4 units, 2 reps
D1. Dumbbell rear foot raised break up squats: 3 units, 8-12 reps (either side)
D2. Kettlebell Gorilla Row: 3 units, 8-12 reps (either side)
D3. Plank + shoulder faucet: 3 units, 10-12 reps per aspect
