Jim Schmitz Olympic Style Weight Lifting Program For Kids
Weightlifting Programming: A Winning Coach’s Guide by Bob Takano is the most thorough English-language book available on the subject of program planning for Olympic-style weightlifting. Takano covers the theoretical and practical issues, the biological and mathematical underpinnings, and provides a straightforward process for developing training programs with plentiful examples. Jim Schmitz, US Olympic Weightlifting Team Head Coach 1. In my mind, planning is the element of the training toolbox which sets the successful program apart from all the others. And Bob Takano has provided the quintessential guide for all of us.
MIKE'S GYM Programs Search Programs » Generic Workout Program TYPICALLY WHEN DESIGNING A PROGRAM FOR AN ATHLETE THAT WANTS TO BECOME AN OLYMPIC STYLE LIFTER I START WITH A VERY GENERIC PROGRAM. THAT IS TO SAY, THAT I USE A TEMPLATE IN STARTING THE BASIC PROGRAM. THE TEMPLATE IS ONE THAT CONTAINS THE FOLLOWING: AN LIFT, AN OVERHEAD MOVEMENT, A PULL, A SQUAT, AND A CORE MOVEMENT. USING THIS TEMPLATE I CAN THEN CHANGE THE PROGRAM ON A DAILY BASIS. I CAN USE ANY VARIETY THAT I SO CHOOSE DURING A CYCLE.
HERE MIGHT BE A TYPICAL WEEKLY PROGRAM. Day 4 ALWAYS ON SATURDAY AND ON DAY 4 ON A 4 DAY PER WEEK PROGRAM WE DO THE SNATCH AND CLEAN AND JERK. WE FEEL THAT THE CONTEST TYPE ENVIORNMENT WILL ALLOW US TO BE READY FOR A REAL COMPETITION. ALL MY ATHLETES KNOW THAT SATURDAY'S ARE THE BIG DAY AND WE WILL GO FOR RECORDS. SOME SATURDAY'S MANY RECORDS ARE SET, WHILE OTHER SATURDAY'S THE ATHLETE HAS NOT RECOVERED FULLY TO ALLOW FOR RECORDS TO BE MADE. NEVERTHELESS, SATURDAY'S ARE MAX PERFORMANCES.WHATEVER MAX'S ARE FOR THAT DAY!! WEEK 2 OF THIS WORKOUT I MIGHT SUBSTITUE 2 POS SNATCHES AND CLEANS FOR 3 POSITION.
I MIGHT DO SNATCH BALANCE'S RATHER THAN SN PP+OHS DURING DAY 3.THE VARIATION IS LIMITLESS. IF YOU FOLLOW THE PERIODIZATION CHART SEEN ON MY WEBPAGE YOU WILL SEE A VERY GENERIC PROGRAM WITH VERY GENERIC PERIODIZATION. I HAVE HAD MANY ATHLETES AND COACHES TELL ME THEY MAKE GAINS USING THIS FORMAT. Comments Tim Smith 2008-04-16 What are the abbreviations: POS SN Mike Burgener 2008-04-16 pos = position.
2 pos means 2 position snatch sn = snatch Rob 2008-06-04 Hi Coach, Where can I get good descriptions/demos of each of the above movements? Ryan 2008-09-26 see crossfit or catalyst athletics websites for demos and descriptions Mario 2008-10-17 When you say 'position' snatch or clean what do you mean by position? Mario 2008-10-17 Coach: I've another question. In using the listed workouts as a template, would you suggest altering the reps or sets for a masters lifter? I'm 45 and have been Oly lifting for just under two years, competed a few times and like it. I've been using the Jim Schmitz beginning/intermediate prorgams, which are great.
But, I'm concerned that they are geared more toward the younger lifter with better recouperation. Coach Burgener 2008-10-17 position means various positions from where to pull.
For example 3 pos means one from the floor, 1 from the mid thigh and 1 from below the knees. 2 pos means one from the floor and 1 from mid thigh. Coach Burgener 2008-10-17 by all means alter the sets and reps depending on how you feel.
Jim Schmitz Olympic Style Weightlifting Program For Kids 2016
Nothing is set in stone. It is my belief there is no such thing as over training but only UNDER-RECOVERY! So you select the sets/reps structure that best suits you! Garcia 2009-05-08 coach as i read the program i notice that there are only repetition and sets.what percentage should we put on it.or where should i start. Coach Burgener 2009-05-08 kojie, in the beginning i rarely use%%. I watch the lifter and control the weight that is being used.
At any rate if you want to use%% start low High volume/low intensity and work towards a higher intensity with less volume. Typically i would use a load, up the load the next week then wk 3 i would reduce the load.so it might look like: 65% wk 1, 75% wk 2, 70% wk 3, 80% wk 4.
Get the idea?? 2010-03-23 Any squats on Saturdays (or just 2x/week)? 2010-03-23 Ah, I just noticed the SN PP+OHS couplet on day 3.Never mind. Riley McClintock 2010-03-30 I have been hoping to improve my O-lifts, and I am currently doing Crossfit Football. I was wondering if you would consider it okay to follow this program in conjunction with the CFFB Daily WOD, replacing the strength workout with this program, or would you consider that too much volume?
Also, for the squats, should we be looking for linear progress, or using a max percentage? I know it is an odd question, but as this is a beginner's program, I thought it might be worth asking. Riley McClintock 2010-03-30 I have been hoping to improve my O-lifts, and I am currently doing Crossfit Football. I was wondering if you would consider it okay to follow this program in conjunction with the CFFB Daily WOD, replacing the strength workout with this program, or would you consider that too much volume? Also, for the squats, should we be looking for linear progress, or using a max percentage? I know it is an odd question, but as this is a beginner's program, I thought it might be worth asking.
Coach Burgener 2010-03-30 riley.too much volume. I would follow the cffb program if you are happy with that.if you want to try something different then dot this one, but combined that is way too much. You would break down soon. Riley McClintock 2010-03-31 Yeah, that is what I was thinking. Oh well, thanks very much! Cameron 2010-04-03 What exactly does it mean when you say 5x1+3?
COACH Burgener 2010-04-03 5x1 x 3-5 singles and then do 3 sets. Cameron 2010-04-03 I see +1 or +2 in some sets for example: clean and jerk- 1x1+1. Just confused on what the plus is, does that mean another jerk? Coach Burgener 2010-04-03 if i write: 1 x 1+1 that is 1 set with 1 clean and 1 jerk.
If i write 1 x 1+2. That would be 1 clean +2 jerks. If i wrote 1 x 2 + 1 that would be 2 cleans and 1 jerk. If i wrote: 3 x 1+2. That would mean 3 sets of 1 clean and 2 jerks. Mark 2010-12-21 Since the 3 position snatch is really 3 individual snatches, does the 5x3 rep scheme indicate that that you do a single 3 position snatch for 5 sets, or three 3 position snatches (9 total, from various positions) for 5 sets?
Coach Burgener 2010-12-21 mark, you do 3 reps total. 1 from high hang, 1 from mid thigh, 1 from floor. Daniel 2010-12-23 coach, I have been thinking about starting your program to get better at the lifts and possibly compete. I have about 5-10 pounds to gain before I am at what I think will be my optimal weight for power and O lifting. If I did your prog.
Along with some bench and pull ups one or two days a week, do you think that would be to much? Coach Burgener 2010-12-23 daniel, i don't think it would be too much, just be careful and make sure you are recovered. Daniel 2010-12-27 thanks for the info coach. I love O lifting and I think with some spec.
I may actually get some decent weights two questions. To clarify your answer to Mark, one 3 pos clean set would be one cl., one knee hang cl. And one hang cl. To make 1x3 or would three of each be 1x3. Bootmgr missing windows 7 fix without cd. Second, out of curiosity do most O lifters cut, diet or both or neither leading up to comp.
COACH Burgener 2010-12-27 DANIEL, its one clean from the floor, 1 clean from mid thigh and 1 clean from high hang. This is considered 3 reps total of 1 set. Oly lifters diet if they are close to a lower wt. For example if i had a kid who weighed 107 kg. I would have him diet down to 105. But if that kid weighed 114 or so.
I would leave him where he was. I do not like loosing weight for my athletes and will typically have them gain unless they are fat. Paul 2011-02-14 Coach, I find that my shoulders and middle back hurt when I try the snatch (the bad kind of hurt) I'm new to this, is this typical for beginners or am I doing something wrong, or is it possible that old college wrestling injuries are the culprit?
(Power clean and jerk presents no problems) Ryakas 2011-03-28 coach - say something about warm ups. I trust all the set/rep schemes mentioned are work sets, no?
We older guys need lots of warm ups. Can you suggest a set rep scheme for us? Coach B 2011-03-29 Ryakas, everyone warms up a bit different that is why i don't talk about it.but my athletes do the burgener warm up as well as the skill transfer exercises daily then take a few reps with the bar and gradually go up to their work weight. The amount of reps used in the warm up is individual.but for my people i try to keep them at no more than 3 and even 2 is better warming up to heavier singles.
Hope this helps. Dave 2011-04-11 Coach, I can get in 3 days of O-lifting. Would it wreck the program if I omit day 3? Alex McRobie 2011-07-03 Hi Coach quick question, should the sets be straight across or increasing in weight?
Can you switch that up? Thankyou, alex Coach B 2011-07-04 alex, you can switch this up. Tom 2011-10-01 Can some metcon be tied to this program? Maybe a 5 minute metcon at end of each of these 4 days and then maybe a 8-10 minute metcon on a 5th day, taking 2 full rest days a week? Or is this too much volume? Coach B 2011-10-02 Sure it can but not too much. I would recommend the junk yard dog warm up as well as the burgeer warmup and skill transfer exercises daily.
That would be all you need. Dylan 2012-03-28 Is this four consecutive days on or 2on/1off/2on?
I am thinking based on the comment about C&J on both day 4 and saturday that this would ideally be a M/T/W/TH routine with Friday off then C&J on Saturday? Thanks Coach.
Coach Burgener 2012-03-28 dylan, yes that would work for sure. Nike Free Run 2012-05-08 Like your article, like your blog All content © +.