Athletes beginning this program should have a recent competition total (Snatch and Clean & Jerk) and max Back Squat and Front Squat. These exercises are programmed based on percentage of max in every program. Only the top sets (work sets) are listed in this program. Prior to training with top sets, perform the necessary warm-up to attempt these weights.
Example: Snatch 1x1 @ 90, 92, 95%; means warm-up accordingly, attempting progressively heavier weight until you reach 90% of your max Snatch, perform this lift, then 92%, then 95% and move on to the next exercise. The work performed up to the prescribed training load in less meaningful then actually lifting the prescribed weight. Not all exercises have a training percentage; on these exercises you should use a weight that allows you to complete all sets and reps.
Example: RDL 5 x 5; means perform the RDL exercise with a weight that allows you to complete all 5 sets of 5 reps. Missed attempts are normal with Olympic weightlifting however multiple misses with the same weight can be detrimental to progress. No more than 3 misses at a given weight are permitted. If you can not complete a lift after 3 attempts it is time to move on to the next exercise. Rest as needed between sets. The STRENGTH program will require greater rest due to increased training intensity when compared to the TECHNIQUE or HYBRID program. The preferred training schedule is Mon, Wed, Fri on 3-day weeks; Mon, Wed, Fri, Sat on 4-day weeks; Mon, Tue, Wed, Fri, Sat on 5-day weeks.
This program is not intended for injured or athletes with training limitations. Do not attempt this program if you are not fully capable of completing the training sessions as described.
I. STRENGTH
Evidence from decades of research and observations of high-level Olympic Weightlifting indicates that maximum strength is strongly related to performance. Although explaining performance in the sport of Weightlifting is a multi-factorial problem there is little doubt that maximum strength is a key component. Greater levels of strength may increase speed, power, and technique. Therefore, the strength component of Olympic Weightlifting should be the foundation of any program. That being said, strength in the absence of technique is worthless on the platform. The program presented in this section is intended to increase strength but in the specific movements necessary to compete in weightlifting, as such considerable emphasis is placed on comprehensive improvements on muscle and structural strength. This process is important for two reasons. First, although it can be argued that some muscles are not directly involved in a weightlifting movement or are involved only to a minor extent, no one has perfect technique, and rarely can anyone produce exactly the same technique for every lift. When a lift (Snatch or C&J) is not technically perfect, it is possible that many of the normally less-involved muscles become more involved, thus a stronger assist of the musculature can enhance the potential of success even though technique is not exact. Second, many muscles act to stabilize the body during a lift, and once could argue that stronger stabilization might reduce injury.The program contained in this section is broken down into two, 4-weekcycles. The exercises used in each 4-week cycle remain constant but the volume (sets-reps) and intensity (%max) changes on a weekly basis.
Phase 1: Strength
Week 1
Day 1
Back Squat 5 x 5 @ 80%
Front Squat 5 x 3 @ 85%
Power Jerk 5 x 2 @ 85%
Day 2
Hang Snatch 5 x 2 @ 75%
Hang Clean 5 x 2 @ 75%
RDL 3 x 5
Day 3
Back Squat 3 x 5 @ 80%
Front Squat 5 x 3 @ 80%
Heavy Abdominals
Pick 1-2 abdominal exercises and perform with added resistance
Day 4
Snatch 2 x 1 @ 75, 80, 85% (6 total reps)
Clean & Jerk 3 x 1+1 @ 75, 80, 85%
Clean-Grip Deadlift 1 x 5 @ Max
Week 5
Day 1
Back Squat 3 x 5 @ 90%
Snatch-Grip Push Press + Overhead Squat 3 x 3+3
Perform 3 behind the neck SGPP, after 3rd rep perform 3 OHS
Power Clean 3 x 3 @ 80%, 3 x 2 @ 85% (15 total reps)
Day 2
Power Snatch 5 x 2 @ 70%
Power Clean + Power Jerk 5 x 1+1 @ 70%
Front Squat 5 x 3 @ 85%
Day 3
Back Squat 3 x 5 @ 85%
Front Squat 5 x 3 @ 75%
RDL 3 x 5
Day 4
Snatch 5 x 1 @ 80%
Clean & Jerk 5 x 1+1 @ 75%
Snatch-Grip Deadlift 1 x 5 @ Max
Week 2
Day 1
Back Squat 3 x 5 @ 85%
Front Squat 3 x 3 @ 90%
Power Jerk 5 x 2 @ 87%
Day 2
Hang Snatch 5 x 2 @ 77%
Hang Clean 5 x 2 @ 77%
RDL 3 x 5
Day 3
Back Squat 3 x 5 @ 80%
Front Squat 3 x 3 @ 80%
Heavy Abdominals
Pick 1-2 abdominal exercises and perform with added resistance
Day 4
Snatch 3 x 1 @ 75, 80, 85% (9 total reps)
Clean & Jerk 3 x 1+1 @ 75, 80, 85%
Clean-Grip Deadlift 1 x 3 @ Max
Week 6
Day 1
Back Squat 3 x 3 @ 92%
Snatch-Grip Push Press + Overhead Squat 5 x 2+2
Power Clean 3 x 2 @ 85%, 3 x 1 @ 87% (9 total reps)
Day 2
Power Snatch 5 x 2 @ 70%
Power Clean + Power Jerk 5 x 1+1 @ 70%
Front Squat 5 x 2 @ 87%
Day 3
Back Squat 3 x 5 @ 85%
Front Squat 3 x 3 @ 75%
RDL 3 x 5
Day 4
Snatch 5 x 1 @ 82%
Clean & Jerk 5 x 1+1 @ 77%
Snatch-Grip Deadlift 1 x 3 @ Max
Week 3
Day 1
Back Squat 3 x 3 @ 90%
Front Squat 3 x 2 @ 92%
Power Jerk 5 x 1 @ 90%
Day 2
Hang Snatch 3 x 1 @ 80%
Hang Clean 3 x 1 @ 80%
RDL 3 x 5
Day 3
Back Squat 3 x 5 @ 80%
Front Squat 3 x 3 @ 80%
Heavy Abdominals
Pick 1-2 abdominal exercises and perform with added resistance
Day 4
Snatch 2 x 1 @ 75, 80, 85, 90% (8 total reps)
Clean & Jerk 2 x 1+1 @ 75, 80, 85, 90%
Clean-Grip Deadlift 1 x 3 @ Max
Week 7
Day 1
Back Squat 3 x 2 @ 95%
Snatch-Grip Push Press + Overhead Squat 5 x 2+2
Power Clean 3 x 1 @ 87%, 2 x 1 @ 90% (5 total reps)
Day 2
Power Snatch 5 x 2 @ 70%
Power Clean + Power Jerk 5 x 1+1 @ 70%
Front Squat 3 x 2 @ 90%
Day 3
Back Squat 3 x 5 @ 85%
Front Squat 3 x 3 @ 75%
RDL 3 x 5
Day 4
Snatch 5 x 1 @ 85%
Clean & Jerk 5 x 1+1 @ 80%
Snatch-Grip Deadlift 1 x 3 @ Max
Week 4
Day 1
Back Squat 3 x 2 @ 95%
Front Squat 3 x 1 @ 95%
Power Jerk 3 x 1 @ 95%
Day 2
Hang Snatch 3 x 1 @ 82%
Hang Clean 3 x 1 @ 82%
RDL 3 x 5
Day 3
Back Squat 3 x 5 @ 80%
Front Squat 3 x 3 @ 80%
Heavy Abdominals
Pick 1-2 abdominal exercises and perform with added resistance
Day 4
Snatch 1 x 1 @ 75, 80, 85, 90, 95%
Clean & Jerk 1 x 1+1 @ 75, 80, 85, 90, 95%
Clean-Grip Deadlift 1 x 2 @ Max
Week 8
Day 1
Back Squat 2 x 2 @ 100%
Snatch-Grip Push Press + Overhead Squat 3 x 1+1
*Heaviest weight possible for all 3 sets
Power Clean 2 x 1 @ 90%, 2 x 1 @ 95% (4 total reps)
Day 2
Power Snatch 5 x 2 @ 70%
Power Clean + Power Jerk 5 x 1+1 @ 70%
Front Squat 3 x 1 @ 95%
Day 3
Back Squat 3 x 5 @ 85%
Front Squat 3 x 3 @ 75%
RDL 3 x 5
Day 4
Snatch 3 x 1 @ 90%
Clean & Jerk 3 x 1+1 @ 85%
Snatch-Grip Deadlift 1 x 1 @ Max
Phase II: TECHNIQUE *Prescription presented as (%max/reps)sets*
While improving strength is the foundation of an Olympic Weightlifting program the importance of working to constantly improve technique can not be understated. The comparison to weightlifting technique to performance is best compared to any high-level athletic event (or movement). Pitching, in the sport of baseball, is a great example. Outstanding pitchers in Major League Baseball have strong-powerful hips and legs, and sufficient upper body strength to withstand the demand necessary to throw a 90+mph fastball. That said, the strength of a pitcher in MLB is far below that of any serious competitive lifter. So while strength is necessary, the application of that strength to specific movements and positions is what enables a pitcher to throw hard and accurate. In Olympic Weightlifting, maximal strength is very important, but an athlete who is unable to apply that strength in specific movements and positions will not succeed in competition. The transfer of maximal strength to proficient weightlifting technique is a complicated process. Transfer of strength to technique, and ultimately the development of technique, does not occur through mindless repetitions of PVC pipe or an empty bar. Positive transfer only occurs when the athlete uses exercises that are similar, in terms of load, performance, tempo, and structure, to the competition movements Use of multiple exercises that are variations of the Snatch and Clean & Jerk are used during this cycle. The program contained in this section is a continuous 8-week cycle; presented as 35 workouts to be complete during the 8-week period (4-5 workouts per week) . The exercises used throughout the cycle change frequently, as does the volume (sets-reps) and intensity (%max). The ultimate goal of this section is to improve and reinforce good technique, but also expose the athlete to numerous exercises that may identify weak points in specific areas that inhibit the transfer of the strength to technique.
Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2
Day 12
Snatch: (65%/3)2, (75%/3)2, (85%/2)2
Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2
Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2
Day 13
Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2
Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3
Back Squat: (70%/5)2, (80%/4)2, (90%/3)2
Day 14
Power Snatch: (60%/4)4, (70%/3)4
Clean & Jerk: (65%/3+1)4, (75%/3+1)4
Back Squat: (70%/5)3, (80%/5)3
Day 15
Snatch: (60%/3)2, (70%/3)3, (75%/2)3
Power Clean & Jerk: (60%/3+1)4, (70%/3+1)4
Front Squat: (60%/5)2, (70%/5)2, (80%/5)2
Day 26
Back Squat: (70%/5)2, (80%/5)2, (90%/3)2
Power Snatch: (60%/3)2, (70%/3)2, 80%/1, 90%/1
Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2
Day 27
Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3
Power Clean & Jerk: (65%/3+1)2, (75%/3+1)3, (85%/2+1)2
Front Squat: 70%/4, (80%/3)2, 90%/3, 100%/3
Day 28
Snatch: (60%/3)2, (70%/3)3, (80%/3)3
Clean & Jerk: (60%/3+1)2, (70%/3+1)3, (80%/2+1)3
Jerk: 70%/3, (80%/3)2, (90%/2)2 13:097:460
Day 29
Snatch: 70%/3, (80%/2)2, 90%/2, 95%/2, 100%/1
Front Squat: 60%/5, 70%/5, (80%/4)2, (90%/3)2
Clean Pull: 70%/5, 80%/5, (90%/3)2, 100%/3
Day 30
Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2
Power Clean: (60%/3)3, (70%/3)2, (80%/2)2, (90%/2)2
Clean-Grip Pull: (70%/3)2, (80%/3)2
Phase III: HYBRID (Combination of Strength and Technique)
A training program that combines both STRENGTH and TECHNIQUE is a staple in most training programs currently employed throughout the world, yet remains a mythical creation in the minds of many top coaches. It is thought that only one property can be trained at a time, which is completely untrue and unfounded. Similar to building muscle AND losing fat in the bodybuilding circles. The idea sounds physiologically impossible, but it happens to people in the gym on a daily basis (granted, the greatest changes occur in the novice trainees). It is possible to training both STRENGTH and TECHNIQUE. In fact, while many programs on the surface may appear to be focused on one training goal or the other, an effective program has to take into account both of these very important qualities. As stated above, strength in the absence of technique in worthless, as is perfect technique with very low loads. To compete and win in Olympic Weightlifting an athlete has tobe strong and have the appropriate technique that allows them to lift progressively heavy loads up to competition. The program contained in this section is also broken down into two, 4-week cycles. Where 3-weeks of progressively increasing volume and intensity are followed by a deload week. The exercises used throughout the cycle remain constant but the volume (sets-reps) and intensity (%max) changes on a weekly basis.
Week 1
Day 1
Squat 5x3 @ 85%
Snatch 8x1 @ 80%
Clean & Jerk 6x1 @ 80%
RDL 5x3
Day 2
Power Snatch Max
Power Clean & Jerk Max
Front Squat 2-rep Max
Push Press 3x5
Day 3
Squat 5x3 @ 75%
Snatch 8x1 @ 75%
Clean & Jerk 6x1 @ 75%
RDL 3x3
Day 4
Snatch 1x1 @ 90%
Clean & Jerk 1x1 @ 85%
Week 3
Day 1
Squat 5x3 @ 85%
Snatch 8x1 @ 80%
Clean & Jerk 6x1 @ 80%
RDL 5x3
Day 2
Power Snatch Max
Power Clean & Jerk Max
Front Squat 2-rep Max
Push Press 3x5
Day 3
Squat 5x3 @ 75%
Snatch 8x1 @ 75%
Clean & Jerk 6x1 @ 75%
RDL 3x3
Day 4
Snatch 1x1 @ 90%
Clean & Jerk 1x1 @ 85%
Week 5
Day 1
Snatch 1x1 @ 75, 80, 85, 90, 92-95%
Clean & Jerk 1x1 @ 75, 80, 85, 90, 92-95%
Squat 1x2 @ 87, 90, 92%; 1x1 @ 87, 90, 92%
Day 2
Snatch Max
Clean & Jerk Max
Day 3
Squat 5x2 @ 85%
Snatch Pull 5x2 @ 90%sn
Clean Pull 5x2 @ 90%cj
Day 3
Snatch 1x1 @ 90-95%
Clean & Jerk 1x1 @ 90-95%
Front Squat 2-rep Max
Day 4
Snatch Max
Clean & Jerk Max
Week 7
Day 1
Snatch 1x1 @ 77, 80, 82, 85, 87%
Clean & Jerk 1x1 @ 75, 80, 82, 85, 87%
Squat 4x1 @ 90%
Day 2
Power Snatch 4x2 @ 70%
Power Clean & Jerk 4x1+2 @ 70%
RDL 5x3
Day 3
Snatch Max
Clean & Jerk 1x1 @ 90-95%
Front Squat 1x1 @ 105, 110, 115%cj
Week 2
Day 1
Squat 5x5 @ 82%
Snatch 8x1 @ 77%
Clean & Jerk 6x1+1 @ 77%
RDL 5x3
Day 2
Power Snatch Max
Power Clean & Jerk Max
Front Squat 2-rep Max
Push Press 3x5
Day 3
Squat 3x5 @ 75%
Snatch 8x1 @ 75%
Clean & Jerk 6x1+1 @ 75%
RDL 5x3
Day 4
Snatch Max
Clean & Jerk Max
Week 4
Day 1
Squat 5x3 @ 80%
Snatch 5x1 @ 70%
Clean & Jerk 4x1 @ 70%
RDL 5x3
Day 2
Power Snatch 2x1 @ 70, 75%
Power Clean & Jerk 2x1 @ 70, 75%
Front Squat 3x1 @ 70%
Push Press 3x5
Day 3
Squat 5x3 @ 75%
Snatch 6x1 @ 75%
Clean & Jerk 4x1 @ 75%
RDL 3x3
Week 6
Day 1
Snatch 1x1 @ 77, 80, 82, 85%, Repeat
Clean & Jerk 1x1 @ 75, 80, 82-85%, Repeat
Squat 4x1 @ 90%
Day 2
Power Snatch 4x2 @ 70%
Power Clean & Jerk 4x1+2 @ 70%
RDL 5x3
Day 3
Snatch 1x1 @ 77, 80, 82, 85%
Clean & Jerk 1x1 @ 75, 80, 82-85%
Squat 4x1 @ 80%
Day 4
Snatch Max
Clean & Jerk 1x1 @ 95%
Front Squat 1x1 @ 105, 110, 115%cj
Week 8
Day 1
Snatch 1x1 @ 80, 82, 85%
Clean & Jerk 1x1 @ 80, 82, 85%
Squat 3x1 @ 90%
Day 2
Snatch 4x2 @ 70%
Clean & Jerk 4x1+2 @ 70%
RDL 5x3
Day 3
Snatch 1x1 @ 90-95%
Clean & Jerk 1x1 @ 90-95%
Front Squat 1x1 @ 105, 110, 115%cj
About Dr. Hartman
Dr. Michael Hartman is a Sport Scientist, and recognized expert in training for Strength-Power and Performance. He earned his Doctorate in Physiology and has previously worked as a Collegiate Strength and Conditioning Coach and Sport Scientist at the US Olympic Training Center where he was a member of the inaugural USA Weightlifting Performance Enhancement Team. Dr. Hartman's involvement in Olympic Weightlifting dates back over 10 years. As Associate Director and Assistant Coach at the former USAW Weightlifting Regional Development Center and Wichita Falls Weightlifting, he worked closely with Glenn Pendlay in preparing athletes for national and international competition. Additional responsibilities included talent identification, athlete recruitment, and long-term competition planning. As a Professor, Dr. Hartman is responsible for the education and training of hundreds of future fitness professionals and coaches. To date, Dr. Hartman has taught nearly 500 individuals the anatomy, physiology, and biomechanics of strength training and conditioning at the collegiate-level. Other areas of teaching emphasis include neuromuscular physiology and coaching education. Dr. Hartman has an extensive history of publication in scientific journals, with nearly 20 articles and 50 abstracts to his credit. His primary research interest focuses on the adaptations associated with strength training and conditioning; including athletic performance, strength-power training, overtraining syndrome and recovery strategies. Dr. Hartman has been a featured guest on the Strength-Power Hour and IronRadio internet podcasts and is currently working to bring his knowledge and experience to a wider audience by maintaining the Doctor Hartman blog, where he publishes new information related to training for Strength-Power-Performance, and Olympic Weightlifting.
Dr. Hartman is available for coaching and training program consultations at doctorhartman@hotmail.com or through the Doctor Hartman blog.