Getting Dirty Oly Program: Training by Richard Kahle in TrainHeroic

Wild Physique Fitness

Weightlifting

Coach

Richard Kahle

This is the technique development plan I used to get Zach ready to qualify for Collegiate Nationals.

He was a solidly strong athlete with a history of strongman, powerlifting, and high school football. This program was solely to teach technique without a focus on strength.

This is ideal for the athlete who wants to transition from other strength sports to Olympic lifting or for anyone looking to master the ability to get under the bar.

Features
5 sessions per week
Must use App app to view and log training
Program Training

$25

Get Getting Dirty Oly Program

Sample Week

Week 1 of 4-week program

Sunday

Getting Dirty Oly Program: Week 1 Day 1

Catalyst Athletic Warm Up

2 x 20:00

Monday

Really Dirty Snatch

Conditioning

Everett Catalyst Warm-Up

This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker

Klokov Hip Contact High Pull

4 x 3

Tall Snatch

4 x 3

CalStrength Tall Snatch

4 x 3

Hang Snatch

4 x 3

Snatch Balance

3 x 3

Heaving Snatch Balance

3 x 3