Olympic Weightlifting 8-Week Training Course Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com Olympic Weightlifting 8-Week Training Course All rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, without the expressed written permission from Dr. Michael Hartman. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 2 Disclaimer All forms of exercise pose some inherent risks. The information presented is not intended for the treatment or prevention of disease, or a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the general knowledge of strength and conditioning. The information and program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. This program is designed for healthy individuals 18 years and older only. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 3 Table of Contents Introduction…………………………………………………5 Training Considerations……………………………………...7 Training Plan ………………………………………………..8 Training: Phase 1, Weeks 1-3; Loading………………………..9 Training: Phase 2, Weeks 4-6; Maximal………………………12 Training: Phase 3, Weeks 7-8; Competition…………………….15 Training Resources… ………………………………………..17 About Dr. Hartman …………………………………………18 Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 4 Olympic Weightlifting; 8-Week Training Course By Dr. Michael Hartman Introduction Athletes beginning this 8-Week Training Course should have a solid background in performing the Olympic lifts. This course is not for beginners; it is primarily intended for intermediate-advanced athletes with competitive aspirations. This program is designed as a short-term training program to allow an athlete to increase their competition total in an 8-week period and is NOT a comprehensive training program to be followed continuously throughout the year. If you are looking for a routine designed for a beginner, or instruction on performing the lifts, I recommend you locate and hire an experienced coach. No amount of information (books, videos, seminars, etc.) can replace the experience of working with a “qualified” Olympic weightlifting coach. If you are a beginner, and locating a coach is not an option for you, I recommend the book Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett. This book is a comprehensive guide to learning the Olympic lifts and includes sections on teaching progressions, error correction, programming, competition, and sample training programs. The Pendlay Forums, hosted by Pendlay Barbell, are also a great resource for digital coaching and general Olympic weightlifting information. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 5 The last 8-weeks before the meet are the most important in terms of timing and coordination of the lifts. During this course there is an emphasis on performing singles (one rep) in the Olympic lifts. Competing in Olympic weightlifting requires an athlete to perform one maximal rep, so it is important that you become very good at performing one rep. Most training weeks during this course will see you working up to a maximal weight. There will be some days where achieving a max attempt seems impossible. During these sessions what is important is the effort to achieve max, rather than the actual weight lifted. The only maximal attempts that matters are the lifts performed in competition. Give this training course a solid effort and you will be rewarded with improved performance in competition. Many athletes have attempted this course only to quit mid-way through completion, and never recognized its full benefits. Don’t be one of those lifters. This program is HARD, but has been proven to be effective when performed correctly. For the athletes who follow the course to the letter, and have questions, I am available on a limited basis to answer general questions (i.e. clarification of exercises, etc.) through email at [email protected] or through my Facebook page. Detailed analysis of training and specific training questions are limited to my Distance Coaching clients with whom I am in direct contact on a weekly basis. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 6 Training Considerations: Athletes beginning this course should have a recent competition total (Snatch and Clean & Jerk) and max Back Squat. These exercises are programmed based on percentage of max throughout the 8-weeks. All exercises are listed as Sets x Reps at a prescribed training load (% of max). Not all exercises have a training percentage; on these exercises you should use a weight that allows you to complete all sets and reps. 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 @ 95%. This means warm-up accordingly, attempting progressively heavier weight until you reach 95% of your max Snatch, perform this lift then move on to the next exercise. 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 for a minimum of 2-minutes between all top sets and attempts. This program is deigned to increase strength and power, as such sufficient rest is required. Even on the light days; perform only the prescribed reps, then take 2 minutes rest. Ideally, 1 day of rest would be given between training sessions. The preferred training schedule is Mon, Wed, Fri on 3-day weeks; and Mon, Wed, Fri, Sat on 4-day weeks. Some double sessions (2-workouts performed on the same day) are used during this program. Workouts should be separated by 3-hours minimum. 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. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 7 Training Plan Volume Intensity 200 180 160 140 120 100 80 60 40 20 0 Wk 1 Wk 2 Wk 3 Wk 4 Training Load Wk 5 Wk 6 Wk 7 Wk 8 Performance 200 180 160 140 120 100 80 60 40 20 0 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com Wk 7 Wk 8 8 Week 1 - Loading Day 1 Squat Snatch Clean & Jerk RDL 5x5 @ 80% 12x1 @ 75% 10x1 @ 75% 5x3 Day 2 Power + Hang Snatch Hang Clean + Jerk Front Squat Push Press 4x2 @ 60% 4x2+1 @ 60% 1x1 @ 100, 102, 105, 107, 110%cj 3x5 Day 3 Squat Snatch Clean & Jerk RDL 3x5 @ 75% 10x1 @ 75% 8x1 @ 75% 5x3 Day 4 Snatch Clean & Jerk Front Squat Max Max 1x1 @ 105, 110, 115%cj Coaching Notes: Day 2: Perform a Power Snatch immediately followed by a Hang Snatch. Do not put the bar down between lifts. Perform 2 Hang Clean reps and then 1 jerk rep. Front Squat training load is based on Clean & Jerk max. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 9 Week 2 - Loading Day 1 Squat Snatch Clean & Jerk RDL 5x5 @ 82% 10x1 @ 77% 8x1 @ 77% 5x3 Day 2 Power Snatch Power Clean & Jerk Front Squat Push Press Max Max 2-rep Max 3x5 Day 3 Squat Snatch Clean & Jerk RDL 3x5 @ 75% 10x1 @ 75% 8x1 @ 75% 5x3 Day 4 Snatch Clean & Jerk Max Max Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 10 Week 3 - Loading Day 1 Squat Snatch Clean & Jerk RDL 5x3 @ 85% 8x1 @ 80% 6x1 @ 80% 5x3 Day 2 Power Snatch Power Clean & Jerk Front Squat Push Press Max Max 2-rep Max 3x5 Day 3 Squat Snatch Clean & Jerk RDL 5x3 @ 75% 8x1 @ 75% 6x1 @ 75% 3x3 Day 4 Snatch Clean & Jerk 1x1 @ 90% 1x1 @ 85% Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 11 Week 4 - Maximal Day 1 Snatch Clean & Jerk Squat Max; 1x1 @ 75, 80, 85, 90, 92-95% Max; 1x1 @ 75, 80, 85, 90, 92-95% 1x2 @ 85, 87, 90, 92%; 1x1 @ 87, 92% Day 2a Snatch Clean & Jerk Max Max Day 2b Squat Snatch Pull Clean Pull 5x2 @ 85% 5x2 @ 90%sn 5x2 @ 90%cj Day 3 Snatch Clean & Jerk Front Squat 1x1 @ 90-95%, 1x1 @ 80, 85, 90% 1x1 @ 90-95%, 1x1 @ 80, 85, 90% 2-rep Max Day 4 Snatch Clean & Jerk Max Max Coaching Notes: Day 1: Work up to a max Snatch and C&J; drop the weight down then perform the described reps. Day 2: Load for the pulls are based on max Snatch and C&J. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 12 Week 5 - Maximal Day 1 Snatch Clean & Jerk Squat Max; 1x1 @ 75, 80, 85, 90, 92-95% Max; 1x1 @ 75, 80, 85, 90, 92-95% 1x2 @ 87, 90, 92%; 1x1 @ 87, 90, 92% Day 2a Snatch Clean & Jerk Max Max Day 2b Squat Snatch Pull Clean Pull 5x2 @ 85% 5x2 @ 90%sn 5x2 @ 90%cj Day 3 Snatch Clean & Jerk Front Squat 1x1 @ 90-95% 1x1 @ 90-95% 2-rep Max Day 4 Snatch Clean & Jerk Max Max Coaching Notes: *This week is extremely difficult. You may be fatigued and sore. Do your best to complete all workouts as described. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 13 Week 6 - Maximal Day 1 Snatch Clean & Jerk Squat 1x1 @ 77, 80, 82, 85%, Repeat 1x1 @ 75, 80, 82-85%, Repeat 4x1 @ 90% Day 2 Power Snatch Power Clean & Jerk RDL 4x2 @ 70% 4x1+2 @ 70% 5x3 Day 3 Snatch Clean & Jerk Squat 1x1 @ 77, 80, 82, 85% 1x1 @ 75, 80, 82-85% 4x1 @ 80% Day 4 Snatch Clean & Jerk Front Squat Max 1x1 @ 95% 1x1 @ 105, 110, 115%cj Coaching Notes: Day 1: Perform 2 series of the described reps. Work up to 85%, drop down and follow the same progression. Day 2: Perform 1 Power Clean rep and 2 Jerk reps. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 14 Week 7 - Competition Day 1 Snatch Clean & Jerk Squat 1x1 @ 77, 80, 82, 85, 87% 1x1 @ 75, 80, 82, 85, 87% 4x1 @ 90% Day 2 Power Snatch Power Clean & Jerk RDL 4x2 @ 70% 4x1+2 @ 70% 5x3 Day 3 Snatch Clean & Jerk Front Squat Max 1x1 @ 90-95% 1x1 @ 105, 110, 115%cj Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 15 Week 8 – Competition Week Day 1 Snatch Clean & Jerk Front Squat 5x1 @ 80% 4x1 @ 75-80% 1x1 @ 90% Day 2 Snatch Clean & Jerk 1x1 @ 80% 1x1 @ 75% Day 3 Competition Max Competition Notes: Ideally you would test yourself in a meet at the end of this week. Gym lifts are great, but what really counts is performing in Competition. If a sufficient meet can not be located for this date, perform Day 3 under simulated meet conditions. Invite friends to watch you “compete”, ask other lifters to “judge” your attempts, and plan your attempts as you would in competition. Update me on your progress through these 8-weeks. After you complete the program send me an email at [email protected] and let me know what you think. All of my programs are constantly adapting and I value your feedback to improve my programming. Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 16 Training Resources: Weightlifting Equipment Weightlifting Shoes Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 17 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 Muscle 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. 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 college-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, and overtraining syndrome and recovery strategies. Dr. Hartman 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-PowerPerformance, Sport Science, and general Strength & Conditioning. It is his goal to provide readers with the resources necessary to make informed decisions and maybe shed some light on new topics as they appear in the media. Dr. Hartman is available for individual and team training program and sport science consultations at [email protected] or through the Doctor Hartman blog. Connect with Doctor Hartman on Facebook and Twitter Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 18
