Training Program for the Beginner
The beginner must first be taught the proper technique of the Olympic style lifts and other basic strength building exercises. After the beginner has learned the proper technique, he should be put on a sound training program. The training sessions should last approximately one hour and fifteen minutes and should include a variety of lifts. On the classical lifts, five sets of three repetitions are used and for basic strength work five sets of five repetitions should be done. For the first sixty days, bench marks are used instead of percentages. When a lifter can do a perfect set with the required number of repetitions, his sets are increased by 5 kg. Start with a lightweight and increase the load each set. If technique breaks down, stop the set and reduce the weight. Progressive overload is the key to making progress, but never sacrifice proper technique for added weight. Close supervision is a must.
A sample of a beginners program includes the following:
Mon Wed Fri
2. stretch 2. stretch 2. stretch
3. snatch 3. jerk from rack 3. snatch
4. clean & jerk 4. power snatch 4. clean & jerk
5. front squat 5. power clean 5. back squat
6. snatch pull 6. step-ups 6. clean pull
7. overhead squat 7. stiff leg dead lifts 7. press behind neck
8. bench press 8. incline press 8. d.b. bench press
9. abdominal exercise 9. hyperextension 9. Abdominal exercise
10. jumps 10. jumps 10. jumps
11. stretch 11. stretch 11. stretch
At the conclusion of sixty days a test week is needed for the snatch, clean & jerk and squats. The lifter is then ready to start a program using the classic periodization model with percentages based on the lifter's one rep maxs. Pulls are done with 7.5 kg. more than the snatch and clean & jerk.
Periodization is a term used that means varying the weight, repetitions and sets with heavy load training sessions and lighter load training sessions and heavy load week and light load week. Periodization is divided into three periods: prepatory, competitive and transitional. There is a macrocycle ( annual training plan ), a mesocycle ( 3-6 weeks ) and a microcycle ( the weekly plan ). For beginning lifters, we incorporate two six week cycles into a twelve week training plan. Two week loading followed by one week unloading is used throughout. The thirteenth week includes an intersquad meet which produces new maximum lifts and promotes the spirit of competition. A light week is taken and then a new cycle begins based on the prior cycle. The total volume (number of repetitions ) for the twelve week cycle is 3900. The intensity ( percent of max ) will increase during the time from 60% to 100%. Over the twelve week cycle, we gradually increase the intensity and lower the volume. Remember during this period of training it is important to emphasize to the lifter that if he is going to be a champion, he must develop a foundation of basic strength, explosive power, perfect technique and desire to train hard "Drug Free", Taking drugs is not an option in our program.
W1 65% Lifts
W2 75% 4 reps for snatch, clean&jerks
W3 70% 6 reps for strength exercises
W5 70% Lifts
W6 80% 3 reps for snatch, clean&jerks
W7 75% 5 reps for strength exercises
W9 80% Lifts
W10 90% 2 reps for snatch, clean&jerks
W11 85% 4 reps for strenght exercises
On the 12th week a one rep max may be done. Remember every 3 weeks should have a reduction in volume and intensity.
For a coach who is just starting in Olympic style weightlifting, I recommend he attend a USA Weightlifting Level 1 Sports Performance Accrediation Course for detail information on training plans.
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