ONLINE PROGRAMMING OVERVIEW
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IT TAKES AN ARMY.
Just like a Professional Rugby players have multiple coaches, so should every elite athlete. With an army of specialists, you'll be getting the best programming for every aspect of your Olympic Lifting training.
STRENGTH
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OLY LIFTING
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MOBILITY
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WHAT'S INCLUDED:
- Weekly subscription with No Commitment
- Explanations of the current training cycle
- 6 days per week of programming, scalable for all levels
- Descriptions with the intended stimulus of each training piece
- Daily Warm-ups, Primers and Mobility recommendations
- Your first WEEK FOR FREE
- Check out a Sample Week of Competitor's Programming below.
The Price for The Olympic Lifting Program is NZD $20 / Week
SAMPLE WEEK OF TRAINING
This is an 11 week weightlifting programme.
The Goal for this programme is to increase strength in positions, build stronger legs and work on smaller muscle groups and stabilizers.
The template set up for the week is with the intention of a training split in the following manner;
3 days on 1 day off 2 days on 1 day off.
It is advised that you do your own warm ups and cool downs as per what works for you.
Do not leave out recovery and stretching as it should be considered high importance.
We will begin the first 4 weeks with a Loading + Technical phase with higher repetitions to create lean muscle mass in which we can then add strength to. There are also many technical lifts to dial in positions.
Primer's - You may add load but the first intention is to move well. The quick turn arounds will limit what you can do between sets and loading also. Be focused and stay urgent with the priority on moving well!
Notes
RIR = Reps in reserve
RPE = Rate of perceived exertion (Usually used for an understanding of loading or comfort )
% is generally based off the maximum all time effort of that lift
The Goal for this programme is to increase strength in positions, build stronger legs and work on smaller muscle groups and stabilizers.
The template set up for the week is with the intention of a training split in the following manner;
3 days on 1 day off 2 days on 1 day off.
It is advised that you do your own warm ups and cool downs as per what works for you.
Do not leave out recovery and stretching as it should be considered high importance.
We will begin the first 4 weeks with a Loading + Technical phase with higher repetitions to create lean muscle mass in which we can then add strength to. There are also many technical lifts to dial in positions.
Primer's - You may add load but the first intention is to move well. The quick turn arounds will limit what you can do between sets and loading also. Be focused and stay urgent with the priority on moving well!
Notes
RIR = Reps in reserve
RPE = Rate of perceived exertion (Usually used for an understanding of loading or comfort )
% is generally based off the maximum all time effort of that lift
DAY 1
A) Barbell Prep:
2-3 Rounds
5 Barbell RDL
5 Hang high pull
5 Hang muscle snatch
5 Behind the neck sn grip push jerk
B) Primer:
6 Rounds every 1:00
2 Hang Power Snatch + 3 Snatch Grip BTN Push Jerk
Add load.Goal is to move well and prime the movement.
C) Segment Power snatch -
Pause :2 @ above the knee + :2 high thigh (pockets)
2x3 @65%
2x2 @70%
1x2 @75-80%
% Based off 1RM power snatch.
Let’s get good awareness around the knee timing and bringing the knees back through the bar to start second pull.
D) Snatch Pull - 2x6 @90%
1x6 @100%
% based off 1RM Snatch
Rest as needed between sets
Maintain position. Use straps if needed, no hook grip.
E) RDL -
4x5 @50% of 1RM Front squat
If possible maintain double overhand hook grip on the bar
F) Finisher:
15:00 Assault Bike @moderate pace
Every :90 incl. 0:00 alt between
A) 10-15 Back Extensions
B) 10-15 GHDSU
2-3 Rounds
5 Barbell RDL
5 Hang high pull
5 Hang muscle snatch
5 Behind the neck sn grip push jerk
B) Primer:
6 Rounds every 1:00
2 Hang Power Snatch + 3 Snatch Grip BTN Push Jerk
Add load.Goal is to move well and prime the movement.
C) Segment Power snatch -
Pause :2 @ above the knee + :2 high thigh (pockets)
2x3 @65%
2x2 @70%
1x2 @75-80%
% Based off 1RM power snatch.
Let’s get good awareness around the knee timing and bringing the knees back through the bar to start second pull.
D) Snatch Pull - 2x6 @90%
1x6 @100%
% based off 1RM Snatch
Rest as needed between sets
Maintain position. Use straps if needed, no hook grip.
E) RDL -
4x5 @50% of 1RM Front squat
If possible maintain double overhand hook grip on the bar
F) Finisher:
15:00 Assault Bike @moderate pace
Every :90 incl. 0:00 alt between
A) 10-15 Back Extensions
B) 10-15 GHDSU
Day 2
A) Barbell Prep:
2-3 Rounds
5 Barbell good mornings
5 hang muscle clean
5 elbow rotation ea
5 hook grip front squat
5 strict press
B) Primer:
4 Rounds every 1:00
1 Clean Pull + 1 Hang High Pull + 1 Hang power clean + 1 Split Jerk
Add load.Goal is to move well and prime the movement.
C) 1 Power Clean + 1 Split Jerk -
Every :90
2x1 @70%
3x1 @75%
2x1 @80%
3x1 @85%
% based of which ever is less in weight out of your Power Clean and Split Jerk
D) Push Jerk -
5x3 @70
% based off 1RM Push Jerk
E) Clean Pull -
2x6 @90%
1x6 @100%
% based off 1RM Clean
Rest as needed between sets
Maintain position. Use straps if needed, no hook grip.
F) Accessory:
For Completion
5-10-15-10-5
Strict Press @50% + 10m Overhead Carry after each set
All must be performed unbroken
x2 Reps Standing Oblique crunch
2-3 Rounds
5 Barbell good mornings
5 hang muscle clean
5 elbow rotation ea
5 hook grip front squat
5 strict press
B) Primer:
4 Rounds every 1:00
1 Clean Pull + 1 Hang High Pull + 1 Hang power clean + 1 Split Jerk
Add load.Goal is to move well and prime the movement.
C) 1 Power Clean + 1 Split Jerk -
Every :90
2x1 @70%
3x1 @75%
2x1 @80%
3x1 @85%
% based of which ever is less in weight out of your Power Clean and Split Jerk
D) Push Jerk -
5x3 @70
% based off 1RM Push Jerk
E) Clean Pull -
2x6 @90%
1x6 @100%
% based off 1RM Clean
Rest as needed between sets
Maintain position. Use straps if needed, no hook grip.
F) Accessory:
For Completion
5-10-15-10-5
Strict Press @50% + 10m Overhead Carry after each set
All must be performed unbroken
x2 Reps Standing Oblique crunch
DAY 3
Own warm up
A) 2 Snatch Pull + 1 Snatch
Every :90
2x1 @70%
3x1 @75%
5x1 @80%
%Based off 1RM Power Snatch
B) OHS -
3x5 @65% of 1RM OHS
C) Clean High Pull + Hang Clean + Front Squat -
EMO2M
5x2 @
Between @60-65%
D) Back Squat - 3x10 @50% of 1RM
Spend 20:00 doing any form of recovery
A) 2 Snatch Pull + 1 Snatch
Every :90
2x1 @70%
3x1 @75%
5x1 @80%
%Based off 1RM Power Snatch
B) OHS -
3x5 @65% of 1RM OHS
C) Clean High Pull + Hang Clean + Front Squat -
EMO2M
5x2 @
Between @60-65%
D) Back Squat - 3x10 @50% of 1RM
Spend 20:00 doing any form of recovery
DAY 4
A) Warm up Couch stretch 1:00 each side
Weighted ankle stretch 1:00 each side
Then 3 Rds -
5 leg swings each side
6 squat press outs
10m lateral banded walk each side
B) Specific Warm up
3 Rounds
10 Jerk Jail Foot work Drills
10 Empty Barbell Push press
C) Split Jerk -
3x2 @70%
3x1 @80%
% Based off 1RM Split Jerk
Pause in catch. Do the Jerks out of the rack
D) Hang Snatch Panda Pull -
5x3 @60-70% of 1RM snatch
Dependant on how well the movement is going, determine the loading. Make sure to extend first before pulling yourself down and into the barbell
E) Snatch -
2x3 @80%
2x3 @84%
2x2 @87%
% is based off 1RM Snatch
Rest as needed b/t sets
F) Accessory:
3-4 Giant Sets
5-8 Glute Ham Raises
12-15 Barbell Good mornings
Weighted ankle stretch 1:00 each side
Then 3 Rds -
5 leg swings each side
6 squat press outs
10m lateral banded walk each side
B) Specific Warm up
3 Rounds
10 Jerk Jail Foot work Drills
10 Empty Barbell Push press
C) Split Jerk -
3x2 @70%
3x1 @80%
% Based off 1RM Split Jerk
Pause in catch. Do the Jerks out of the rack
D) Hang Snatch Panda Pull -
5x3 @60-70% of 1RM snatch
Dependant on how well the movement is going, determine the loading. Make sure to extend first before pulling yourself down and into the barbell
E) Snatch -
2x3 @80%
2x3 @84%
2x2 @87%
% is based off 1RM Snatch
Rest as needed b/t sets
F) Accessory:
3-4 Giant Sets
5-8 Glute Ham Raises
12-15 Barbell Good mornings
DAY 5
Barbell Prep:
2-3 Rounds
5 Jefferson curls
5 Hang muscle Cleans
5 Elbow Rotations each side
5 Sotts Press from front rack position
B) Primer:
4 Rounds every 1:00
Hang Clean + Tall Clean + Push Press + Split Jerk
C) Clean and Jerk -
15:00 EMOM
5x1 @65%
2x1 @70%
2x1 @75%
2x1 @80%
2x1 @85%
2x1 @88%
Rest as needed between sets
D) Jerk Drives -
3x3 @100% + :20 hold in Front Rack at the end of the 3rd rep. % based off 1RM Front squat
Barbell from rack
E) Front Squat - 5x3 @60% of 1RM
Rest as needed b/t sets
F) Strict Pull up -
5x2 Strict Weighted Pull ups
*Building in load to a max 2. All sets @8RPE and above
G) Cool Down
20:00 active recovery on the bike
2-3 Rounds
5 Jefferson curls
5 Hang muscle Cleans
5 Elbow Rotations each side
5 Sotts Press from front rack position
B) Primer:
4 Rounds every 1:00
Hang Clean + Tall Clean + Push Press + Split Jerk
C) Clean and Jerk -
15:00 EMOM
5x1 @65%
2x1 @70%
2x1 @75%
2x1 @80%
2x1 @85%
2x1 @88%
Rest as needed between sets
D) Jerk Drives -
3x3 @100% + :20 hold in Front Rack at the end of the 3rd rep. % based off 1RM Front squat
Barbell from rack
E) Front Squat - 5x3 @60% of 1RM
Rest as needed b/t sets
F) Strict Pull up -
5x2 Strict Weighted Pull ups
*Building in load to a max 2. All sets @8RPE and above
G) Cool Down
20:00 active recovery on the bike
IT'S TIME TO JOIN THE MOVEMENT
"It is never too late to be what you might have been."