Beginner Olympic Weightlifting (Volume)
CR-Athletics
Olympic Lifting, WeightliftingThis program is intended for a beginning weightlifter as it is technically demanding while containing a high amount of training volume.
Each stage of training builds on the previous stage as position and mechanics are emphasized early on to build a foundation for the lifter to progress with the classic lifts and assistance exercises.
Weights are determined by feel as each athlete's goal is to increase the intensities used each week by 2 - 3 %.
Duration - 9 weeks
Volume - High
Intensity - moderate to high
Good for - improving the Snatch, Clean & Jerk
*Aerobic training should be limited during this program as it will inhibit your progress.
Prep
A
Warmup (PTG)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Pushups - 10-15 reps Side lying T-Spine rotation - 5 ea. side
Prep
B
Oly warmup w/ barbell
*with an unloaded barbell - Perform 2-3 reps of each movement **Movement can be performed from hang and / or floor 1 - Snatch pulls (or clean pulls) 2 - Snatch High Pulls (or clean high pulls) 3 - Muscle Snatch (or Muscle Clean) 4 - Power Snatch (or Power Clean) 5 - Power Snatch into overhead squat (or Power clean into front squat) 6 - Snatch (or clean)
C
Hang Snatch
5 x 3
D
Halting Snatch Deadlift
5 x 3
E
Back Squat
3 x 8
F
Reverse Crunch
3 x 25
Recovery
G
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (PTG)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Pushups - 10-15 reps Side lying T-Spine rotation - 5 ea. side
B
Behind the Neck Jerk
5 x 3
C
Front Squat
3 x 5
D
Press
3 x 10
E
1-Arm DB Row
3 x 10
Recovery
F
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
G
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (PTG)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Pushups - 10-15 reps Side lying T-Spine rotation - 5 ea. side
Prep
B
Oly warmup w/ barbell
*with an unloaded barbell - Perform 2-3 reps of each movement **Movement can be performed from hang and / or floor 1 - Snatch pulls (or clean pulls) 2 - Snatch High Pulls (or clean high pulls) 3 - Muscle Snatch (or Muscle Clean) 4 - Power Snatch (or Power Clean) 5 - Power Snatch into overhead squat (or Power clean into front squat) 6 - Snatch (or clean)
C
Hang Clean
5 x 3
D
Deadlift
5 x 3
E
Back Squat
3 x 6
Recovery
F
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
G
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (PTG)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Pushups - 10-15 reps Side lying T-Spine rotation - 5 ea. side
Prep
B
Oly warmup w/ barbell
*with an unloaded barbell - Perform 2-3 reps of each movement **Movement can be performed from hang and / or floor 1 - Snatch pulls (or clean pulls) 2 - Snatch High Pulls (or clean high pulls) 3 - Muscle Snatch (or Muscle Clean) 4 - Power Snatch (or Power Clean) 5 - Power Snatch into overhead squat (or Power clean into front squat) 6 - Snatch (or clean)
C
Snatch
MAX, 15 @ 100, 60 %
D
Clean & Jerk
MAX, 15 @ 100, 60 %
E
Front Squat
3 x 3
F
V-Up
3 x 25
Recovery
G
Cooldown (Total Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Lat Stretch - 2 reps each side for 10-30+ seconds Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Cristobal Rodriguez
Coach Rodriguez's 15 years of hands on experience have provided him opportunities to support countless professional athletes, members of the special forces community, many amateur (high school & college) athletes and clients from all walks of life. He possesses a Master of Science degree in Exercise Science with a focus on Performance Enhancement & Injury Prevention.
