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Default The Animal Method: Olympic Weightlifting Program
by RobMoriRB 05-06-2014, 09:20 AM

When training the Olympic lifts there is no difference than training squat or bench. It takes more time and dedication because these lifts need much more precision than any other lifts out there. When trying to find a Olympic lifting program there is not a lot of information out there on the webs. I will be sharing the training protocol I have used to help develop many of my athletes over the last year. Is there a hidden fee for this program I am offering, no because I am not here to make money off my work.

I am here to change everyone's life and want to help people who can not afford these high priced programs. I developed this training routine by experimenting on not only my self but several athletes. This allowed me to figure out not only the numbers but %'s, and on which rate of progression we will be using. The program will be 3 day's a week, it also does not matter how you split it up during the week. We are going to be keeping the volume low and keeping away from near maximal weights for the most parts. Each week will be different from the previous weeks and will look like the following

Week 1~Snatch/Clean&Jerk

Week 2~Block snatches/Block Clean&Jerk

Week 3~Snatch High Pulls/Cleans High Pulls/Jerks

Week 4~ Snatch/Clean&Jerk + 5-10 lbs from Week 1

Week 5~ Deload@50%

Week 6~ Snatch/Cleans/Block Jerks

Week 7~ Block Snatches/Block Cleans + 5-10lbs from Week 2

Week 8~ Power Snatches/Power Clean&Jerks

Week 9~ Snatch/Clean&Jerks + 5-10lbs from Week 4

Week 10~ Deload 50%

Week 11~ PR Day

As you see above it is a 11 week program with two deload weeks, they are placed on every 5th week to help recover from the last four weeks of training hard. Only thing missing from the above is the %'s or RPE scale to indicate the starting weights and what is the set x rep scheme. Week in and Week out we are going to be using 5 top sets of 2 reps, this will allow our body to recover between training sessions. for RPE or % we will be using, will be as followed.

week 1~ 3 sets x 2@ 75% 2 sets x 2@85%

week 2~ 3 sets x 2@ 85% 2 sets x 2@90%

week 3~ High Pulls- 3 sets x 2@ 110% 2 sets x 2@120% Block Jerks- 5x2@80%

week 6~ 3 sets x 1@90% 2 sets x 1@95%

week 8~ 3 sets x 2@75% 2 sets x 2@90%

As you might have noticed I never mentioned about any assistance work, we are going to be doing a split for the 3 Olympic days. One day will have bench and OH Press, Quad/Hamstring development, back development. Each session so have one major muscle exercises and two minor muscle exercises. It will look like the following presented below:

Day 1

Snatch variant

Clean variant

Bench 5x5@70%

OH Press 5x5@70%

1 Major Muscle exercise (Lat)

2 Minor exercise (Bicep/Tricep)

Day 2

Snatch variant

Clean cariant

Back Squat 5x5@70%

1 Major Muscle exercise (Quad)

2 Minor Muscle exercise (Hamstring)

Day 3

Snatch variant

Clean variant

1 Major Muscle exercise(Shoulder)

2 Minor Muscle exercise (Rear Delt)
__________________
MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 05-06-2014, 11:01 AM   #2
chiroman
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Good post. Not a lot of info on oly training. thanks.
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