Intermediate Olympic Weightlifting (Volume to Intensity)
CR-Athletics
Olympic Lifting, WeightliftingThis intermediate program progresses from higher volume to higher intensity with a concurrent transition from a greater emphasis on strength and power development to an emphasis on strength and power specification, tapering at its culmination for a contest or 1RM testing.
This is a fairly demanding program and attention to recovery if not some reduction in volume may be necessary.
Duration - 10 weeks
Intensity - moderate to high
Good for - improving the Snatch, Clean & Jerk for a contest or for 1RM testing
*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
Snatch
3 x 1 @ 75 %
D
Clean and Jerk
3 x 1 @ 70 %
E
Snatch Pull
3 x 3 @ 90 %
F
Snatch Deadlift
3 x 3 @ 100 %
G1
Front Squat
5 x 3 @ 75 %
G2
Box Jump (for height)
5 x 3
Recovery
H
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
I
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
Muscle Snatch
1 x MAX
D
Power Snatch
4 x 1 @ 80 %
E
Power Clean + Power Jerk
4 x 1 @ 80 %
F
Overhead Squat
1, 2, 2 @ 80, 65, 65 %
G
Pull-up
3 x MAX
Recovery
H
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
I
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
4 x 1 @ 70 %
D
Clean and Jerk
3 x 1 @ 75 %
E
Clean Pull
3 x 3 @ 90 %
F
Clean Deadlift
3 x 3 @ 100 %
G1
Back Squat
5 x 3 @ 75 %
G2
Box Jump (for height)
5 x 3
Recovery
H
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
I
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
Jerk
3 x 1 @ 80 %
D
Muscle Snatch
3 x 2 @ 70 %
E
2 - Position Snatch
3 x 60
F
2 - Position Clean
3 x 60
G
Push Press
4 x 5 @ 75 %
Recovery
H
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
I
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
1 x MAX
D
Clean & Jerk
1 x MAX
E
Front Squat
1 x MAX
F
Pull-up
3 x MAX
G
Good Morning
3 x 10
Recovery
H
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
I
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.
