Intro to Oly
simply strong.
Olympic LiftingThe Olympic lifts are the best "bang for your buck" movements when it comes to strength and power development for athletes. The Olympic lifts are a big component of the Train to Compete stage of our youth athlete training initiative and they add a ton of benefits to a training program. But, the Olympic lifts are complex and require a learning progression before they can safely be incorporated. Intro to Oly is a 13-week progression to learn the Snatch and Clean & Jerk.
At Simply Strong, our goal is to provide simple, effective, and efficient programming through an accessible app that encourages commitment, consistency, and adherence.
COMMITMENT
Strength is not gained over days or weeks, but rather accrued over months and years.
There is no quick path or miracle 8 week program that will take you from weak to strong. Strength requires commitment over the long haul.
CONSISTENCY
There is no off-season from strength.
Strength is lost much more rapidly than it is accrued. Failure to stay consistent will create a perpetual cycle where are you always starting back at square one. Being committed day after day, week after week, month after month, and year after year is a grind - and it’s not always easy.
Everyone likes to claim to be a “hard worker” but sometimes hard work is not the ability to push yourself to the limit, but rather the ability to continue to show up even when there are many excuses not to.
ADHERENCE
Strength is a skill that requires adherent practice to improve.
Mindset matters. Viewing strength as a skill that can be accrued and improved through practice will change the way you approach your training. When you view your workouts as practice you will no longer painfully toil away and mindlessly sweat as you chase results that seem miles away. When you approach training as practice you will focus more on incremental improvements instead of end results. This mindset will keep you more engaged in your training and provide you with a deeper appreciation for the process.
We set simple adherence benchmarks of averaging 2 training sessions per week and accumulating 100 training sessions a year. To reach these benchmarks in a 52 week year you must be committed, consistent, and avoid extended absences from your training. This benchmark serves as the baseline adherence required to expect positive results.
Circuit
A
Start with an easy 3 minutes on the rowing machine Foam Roll as needed 2 Rounds: Single Leg Glute Bridge x10 each Hollow Hold Crunch x10+10 second hold on final rep Bird Dog x10 each side World's Greatest Stretch x3 each side into Russian Baby Maker Stretch for 20 to 30 seconds
Empty Barbell Snatch Warm Up
B
1-2 Rounds: (May use a PVC or lighter bar, if needed) Snatch Grip High Pull x5 Muscle Snatch from Hip x5 Press Behind the Neck x5 Overhead Squat x5 Press in Snatch x5 Snatch Balance x5
C
Overhead Squat
3 x 5
D
Snatch Lift Off
3 x 5
E
Snatch Pull + Hold From Power Position
3 x 5
F
BB Overhead Press
3 x 5
G
Hands-free front squat
Circuit
A
Start with an easy 3 minutes on the rowing machine Foam Roll as needed 2 Rounds: Single Leg Glute Bridge x10 each Hollow Hold Crunch x10+10 second hold on final rep Bird Dog x10 each side World's Greatest Stretch x3 each side into Russian Baby Maker Stretch for 20 to 30 seconds
Empty Barbell Clean Warm Up
B
1-2 Rounds: (May use a PVC or lighter bar, if needed) Clean Turnover x5 Muscle Clean x5 Front Squat x5 Tall Clean x5 Press in Clean x5 Clean Grip Overhead Squat x5
C
Clean Lift Off
3 x 5
D
Snatch Pull + Hold From Power Position
3 x 5
E
Snatch High Pull from Power Position
3 x 5
F
Power Snatch from Power Position
4 x 3
G
Hands-free front squat
3 x 6
Kelly Berndt
Kelly has been the Fitness Program Coordinator at Healthworks since 2013. He is a self-taught Olympic lifter and certified coach through USA Weightlifting.
Take your training to the next level to be stronger and more explosive than ever!
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