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
