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marcusmucheck
07-14-2009, 08:45 PM
do you have any good websites to read about structure of a wl program?

BrotherIron
07-14-2009, 08:51 PM
Off the top of my head I don't. I actually read alot of books John (John Coffee) has which are Russian Oly Weightlifting Training Manuals.

I can give you the names of some of the books if you want.

BrotherIron
07-14-2009, 08:57 PM
If you want here are some of the books:

V.Zatsiorsky; Science and Practice of Strength Training

Michael Yessis; The Soviet Sports Review

Laputin and Oleshko; The Managing of the Weight Lifter

Verkhoshansky; Fundamentals of Special Strength Training in Sports

marcusmucheck
07-14-2009, 09:36 PM
I had super training- lent it to a friend...gone forever i fear.

i also have "the training of the weightlifter" by roman. it is a translated soviet book.

as a class three lifter i should be doing 250 "lifts" per week.

does that mean 250 snatch, clean and jerk per week?

or does it mean 250 wl related lifts per week?


would all lifts resembling or containing a part of the classical lifts be counted?

i am assuming so only because the manual says that even squats/pulls are to be done off the percentage of your c/j.

what do you think?

BrotherIron
07-14-2009, 10:53 PM
I had super training- lent it to a friend...gone forever i fear.

i also have "the training of the weightlifter" by roman. it is a translated soviet book.

as a class three lifter i should be doing 250 "lifts" per week.

does that mean 250 snatch, clean and jerk per week?

or does it mean 250 wl related lifts per week?

would all lifts resembling or containing a part of the classical lifts be counted?

i am assuming so only because the manual says that even squats/pulls are to be done off the percentage of your c/j.

what do you think?

The assisting exercises do not count toward your lifts. You don't HAVE to perform a set number of Snatches or C&J during a week. The amount of sets and reps are doing to change depending on the methodology you use. The Bulgarians train with heavy singles working up to a max effort lift, than dropping back down to half and working back up to a max effort again, and finally doing this one last time.

The Russians use a conjugate method where they work the classical lifts and perform heavy triples. They than use assisting movements to aid in performing those lifts. They rotate the assisting exercises every so often in order to keep the CNS from getting fried.

Now for saying 250 lifts per week that is subjective but it would most likely only apply to the Snatch and the Clean & Jerk.

You always do percentages when you're figuring out the weight to lift. And yes you take the percentages off your C&J b/c you need to not only be able to lift heavy but lift with speed and acceleration. To lift a heavy weight slowly will not aid you in increasing your Snatch or C&J.

Sistersteel
07-14-2009, 11:21 PM
do you have any good websites to read about structure of a wl program?

I frequent this discussion forum often:

http://www.weightliftingexchange.com/

Chris LeRoux owns those forums and offers training advice for a fee. But you can find some excellent info under Training Journals:

http://weightliftingexchange.com/smf/index.php?board=106.0

That, and the members are very helpful and will be more than happy to critique your regimen and offer sounds advice. Chris LeRoux is a very prominent name in the Weightlifting world.


I had super training- lent it to a friend...gone forever i fear.

i also have "the training of the weightlifter" by roman. it is a translated soviet book.

as a class three lifter i should be doing 250 "lifts" per week.

does that mean 250 snatch, clean and jerk per week?

or does it mean 250 wl related lifts per week?


would all lifts resembling or containing a part of the classical lifts be counted?

i am assuming so only because the manual says that even squats/pulls are to be done off the percentage of your c/j.

what do you think?

250 "lifts" applies only to the lifts and not assisting exercises, as BI said.


I came across an interesting document a while back and saved the file in my archives. I will find it and post it up for your reference.

Sistersteel
07-14-2009, 11:25 PM
Ok
Here we go...found it. I could not upload the word document so i am going to copy paste this write up for you. Very interesting.

Sistersteel
07-14-2009, 11:26 PM
Olympic Lifting Workouts
Compiled by Brian Lawyer

Qualifier:
I am purely an O’Lifting layman but I touch base with some good coaches on a regular basis, mainly Richard Flemming, Glenn Pendlay, and Greg Everett. I tried to give credit where credit is due below.

General Comments:
· The intent of the below listing was to create a list of standalone Snatch and CJ workouts. With that in mind feel free to supplement with a strength or technique exercise on an “as needed” basis at the end of the workout. In keeping with the theme of a stripped down to the basics Snatch and CJ workout, I suggest only supplementing at the end of your workout with squats (singles, doubles, or triples) and/or ab exercise of choice. Glenn Pendlay recommended front squat singles for workout 5 below.
· When done properly with good barbell warm-ups, proper warm-up sets, average rest between sets, etc. the below workouts should land between the 1 to 1.5 hour range. Some days can go long but I generally call it quits around 1.5 hours.
· ”If you feel bad go lighter, if you feel good go heavier”, quote from Coach Flemming. In other words, I think this is what Coach Everett referred to in his book as an “intuitive” training model.

Frequency:
· The two lifting coaches I have observed coaching teams of lifters, Richard Flemming and Glenn Pendlay, generally train there guys on a MWF split. They use some variation of the below workouts, observe their lifters in action, and then prescribe appropriate assistance lifts for strength or technique on an “as needed” basis.
· Again, this is a very “intuitive” training model. Both coaches like to keep training pretty basic. Sometimes I come into the gym telling the coach, “I think I need to do some muscle snatches or snatch balances”, mainly because that was what I read on some canned WOD program somewhere. They generally give me a “WTF are you talking about” look and tell me, “what you need to do is more Snatches and CJ’s, I’ll tell you if you need to do something else.”

Abbreviations:
*ww = Working weight, that is, enough that you can practice good form and technique but not be going balls out every rep. For me, this generally falls in the range of 65% to 75% of my 1rm.
*otm = on the minute. That is, you start your stop watch just before the first rep, do the second rep at 1:00, third rep on 2:00, and so forth.
Sn = snatch
CJ = clean and jerk


Workout 1 (a.k.a 20/20 or Joe Mills workout):
67%x1x5 otm (for CJ I usually do on the 1.5 minute)
72% x 1 x 5 otm
77%x1x5 otm
80%x1
83%x1
85%x1
87%x1
90%1


Complete the above 20 reps for Snatches taking 2-3min rest between otm rounds and single reps. When finished with snatches take a break for approximately 3 minutes then repeat for Clean and jerk.

Originally this workout was given to me by Coach Flemming but upon further research I came to find out this is a common O’Lifting workout known as the 20/20 or Joe Mills workout. The above percent recommendations actually came via an email conversation I had with Coach Everett regarding this workout.

I find this workout is good for building consistency with the Olympic lifts. It is also really fun to see if you can complete all 40 reps with no misses.

Workout 2:
Sn 4-6 sets of 3 reps with ww.
CJ 5-7 sets of 2 reps with ww.

This is a generic workout Coach Flemming gave to me. I find it is good to have the repetition at a good ww. The second and third repetitions give you plenty of chances to tweak your form during the set. Also, I have found that I sometimes lift better when slightly fatigued, for example, the third rep of snatches, which forces me to rely on good form/technique versus brute strength.

Workout 3:
Snatch 12-18 singles otm 80-90%
Clean and Jerk 15-21 singles otm 80-90%

Coach Flemming gave this one to me. I really like otm singles because you get just enough recovery so you can do fairly heavy weight but still keep good form/technique and get a quality workout. I usually go on the 1:15 or 1:30 for CJ’s.


Workout 4:
Competition workout or Max attempts

Do proper warmup reps and sets then take 3 attempts at a PR or close to a PR for both sn and CJ. There is nothing rocket science about this workout but if I had to give credit somewhere I think I saw it on coach Everett’s CA WOD.

Workout 5:
12-15 snatches. Start around 70-75% and move up as able.
8-12 clean and jerks. Start around 70-75% and move up as able.

This is Glenn Pendlay recommended workout. Very similar to workout 3 above but he doesn’t put a time constraint on it. This is an all singles workout. Simply keep track of your lifts so your total snatches land in the 12-15 rep range and CJ’s around 8-12 reps.

I know from experience working out with Glen, that “move up as able” basically is keep adding weight at 5kg or less increments. If you miss or start getting out of form/technique then cut the weight by 15-20kg, after getting your form/technique right again work back up with singles. In other words don’t keep pulling and missing 100kg over and over. Cut to 80kg then work back up to 100kg. Try to end the day on a good rep for each exercise.

Workout 6:
Singles up to max 4 day then cut the weight to 85% and complete 3 more singles at that weight.

This is from Coach Everett’s beginner workout from the book. Coach Everett recommends this for beginners that have not established a 1rm. You will notice it is similar to Pendlay’s workout 5. I still resort to this workout sometimes. I don’t always go for 1rm anymore. If I start around 60% and work singles up to 90 - 95% then miss one. I’ll do the last three reps at 85% and call it a day for that exercise.

Sistersteel
07-24-2009, 01:20 AM
More help for anyone needing assistance in designing and Oly Lifting Program. Here are some individual programs for the Olympic lifts you can just plug into your existing program. The workouts require that you sign up (which is free), then enter in your maxes before downloading the sheets.

Clean and Jerk Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=184&browse_sport_id=0)

Clean and Jerk Weeks 5-8 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=185&browse_sport_id=0)

Clean and Jerk Maximum Loading Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=186&browse_sport_id=0)

Olympic Combo-Lift Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=172&browse_sport_id=0)

Olympic Combo Lift Weeks 5-8 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=173&browse_sport_id=0)

Olympic Combo-Lift Maximum Loading Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=174&browse_sport_id=0)

Power Clean Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=175&browse_sport_id=0)

Power Clean Weeks 5-8 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=176&browse_sport_id=0)

Power Clean Maximum Load Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=177&browse_sport_id=0)

Power Snatch Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=178&browse_sport_id=0)

Power Snatch Weeks 5-8 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=179&browse_sport_id=0)

Power Snatch Maximum Load Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=180&browse_sport_id=0)

Snatch Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=181&browse_sport_id=0)

Snatch Weeks 5-8 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=182&browse_sport_id=0)

Snatch Maximum Load Weeks 1-4 (http://www.xlathlete.com/view_workout_sheet.jsp?workout_sheet_id=183&browse_sport_id=0)


I hope that helps a bit!