Olympic Weightlifting Workouts & Training Programs. Our training programs are currently used by 4. Register to join them. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week. Good for: Stamina in the competition lifts. Overhead strength and stability. Leg explosiveness. Notes. Some exercises use weight by feel - avoid grinding reps or failure. Complex Freakout. Weeks . It relies primarily on complexes in both the competition lifts and accessory lifts. Intensities are mostly determined by feel rather than prescription, so athletes have a lot of control over how difficult the program is and have a lot of flexibility. The final mesocycle will peak for competition or snatch and clean & jerk testing. The first 2 mesocycles (6 weeks) can be used without the final mesocycle as a preparatory phase for another more competition lift emphasis cycle as well. Volume: Moderate. Intensity: Moderate- High (Variable)Good For: Athletes who need a shorter loading schedule before backing off.
Building work capacity and stamina. Variety. Notes: % prescriptions following an RM are of that day's RM. Alyssa's Heavy Single Nightmare. Weeks . It also uses on- the- minute lifts in the first phase, and then waves after heavy singles in the second phase. This is a nasty program and will take a lot out of you, but will produce some excellent snatch, clean & jerk and squat results if you can handle it. Volume: Moderate- High. Intensity: Very High. Check out some great exercise training programs and workouts for your chosen sport or fitness reason. FREE exercises from netfit, programmes and workouts for golf, rugby, football, cricket, weight loss and much much more.Want to take up a strength or weight-lifting program, but don't know where to start? Here are the basic guidelines, rules, and easy-to-follow workouts. Good For: Max single squat improvement. Competition lift improvement. Competition preparation. Frequent heavy single lifting. Notes: On squats, you'll work to a heavy single, always aiming for PRs, but first trying to beat your last squat session by at least 1kg. After heavy single squats, you'll then drop the weight for the following multiple- rep sets, the goal of which will be to work to a maximal effort on the final set and try to beat your all time PR or at least your previous training session with those reps. OTM - . Each set begins 1 minute after the last - NOT 1 minute rest. Weight changes need to be done within this 1 minute period as well. Week Pulls & Complexes. Weeks . It includes technique primers each day, prescribed ab and back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8. Volume: Moderate. Intensity: High. Good For: Competition lift improvement. Competition preparation. A first time trying more frequent heavy single lifting. Notes: For heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make. Week Squat Bump. 5 Weeks . Lift- offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch. Select weights by feel for technique primers at start of workouts - these should be light, and the emphasis on the precision of the movement, not the weight. For Saturday's heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make. Risers, Waves & Positions. Weeks . The final 4 weeks will use on the minute work with the competition lifts to peak for max snatch and clean & jerk in week 1. Also has prescribed technique primers daily. Volume: Moderately High. Intensity: Moderately High / Adjustable. Good For: Squat strength. Pulling strength from floor. Overhead strength/position. Leg explosiveness. Jerk drive. Notes: The percentages that follow an RM are of that day's RM. For example, 5. RM; 9. RM, then do 9. 5% of that for 5 reps, and then 9. Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set. Greg Everett 2. 01. American Open Cycle. Weeks . It uses RMs and back- off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4- week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition. Volume: High. Intensity: Adjustable. Good For: Squat strength. Pulling strength. Overhead strength. Leg explosiveness. Unilateral leg strength/stability. Turnover strength. Notes: The percentages that follow an RM are of that day's RM. For example, 5. RM; 9. RM, then do 9. 5% of that for 5 reps, and then 9. Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk. On The Minute Cycle. Weeks . This cycle is good for technical consistency in the classic lifts. So stoked at these numbers. This means that each set is started exactly 1 minute after the previous set was started, not 1 minute of rest between sets. In other words, your 1. Weight changes during the 1. OTM sets must be done within the same 1 minute time limit. Jessica's Complex & Competition. Weeks . Pulling strength is emphasized, but squat strength and overhead strength are not forgotten. The volume is high, so be prepared before you start it. Volume: Very High. Intensity: Adjustable. Good For: Volume accumulation. Pulling strength. Notes: The percentages that follow an RM are of that day's RM. For example, 5. RM; 9. RM, then do 9. 5% of that for 5 reps, and then 9. Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk. Week Basic Cycle. Weeks . This is a good cycle for fairly well- balanced lifters. The volume and intensity are moderate, so this cycle is good for newer lifters or those who cannot tolerate a lot of volume and intensity. If certain lifts feel too easy, increase the weight. Kara's 9 Weeks of Heaven. Weeks . If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters. You will be squatting heavy every day - often twice a day. It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed. This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program. But my back squat went from 4. My clean and jerk went from a struggling, pressed- out 2. My snatch went from an ugly power/muscle snatch of only 1. However, it can be split in two if you want. This program can beat you up badly if you're not smart about choosing weights and recovering. Push the weights hard, but generally try to avoid actual failure - this will allow more long term progress and prevent becoming totally destroyed. Each workout, make the goal to beat the best weight you've done to date on that exercise in this program by at least 1kg - do this by setting it up in your warm- up sets, e. Don't keep warming up with identical weights and continually do the exact same weight each day.%s that follow HS or RM are of that HS or RM; e. HS; 8. 0%x. 1x. 2 means you work up to a heavy single, then do 2 singles with 8. Week General Cycle. Weeks . Have not retested my front squat yet but my old 1rm was 1. I hit 1. 50kg for a double. My deadlift also went from 1. Over all I have had some great strength gains, and my technique and stability, in c& j and snatch has improved tenfold. My previous 1rm c& j was 2. I just hit 2. 85# on Wednesday for a 2+1. Fantastic content on this site! It uses simple progressions and is a good, basic program for a wide range of athletes. If certain lifts feel too easy, increase the weight. Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle. Heavy single, (9. HS) x 3 means that you work up to a heavy single, then hit 9. HS again, and repeat this wave 2 more times. Week Front Squat Emphasis Cycle. Weeks . At te beginning of the cycle it was at 3. I prd once at 3. 35 3 weeks into the cycle, then today I hit a solid 3. PR in two weeks and 6. Thanks a lot for the programming.! Clean went from a lucky (3rd attempt) 2. Snatch from 1. 85 to 2. I also went from never jerking to a 2. Jerk. My Snatch made a similar improvement of 2. I feel much more explosive, my box jump has improved by 3 inches and my speed under the bar has increased dramatically.! Snatch from 1. 05 to 1. Clean from 1. 29 to 1. And jerk from 1. 27 to 1. Kg.! Clean went from a lucky (3rd attempt) 2. Snatch from 1. 85 to 2. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat. Week Back Squat Emphasis Prep Cycle. Weeks . It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat. Week Leg Strength Block 2. Weeks . It can be used alone, or after the 4- Week Leg Strength Block 1 cycle. Volume: Moderate- High. Intensity: Moderate- High. Good For: Leg strength. General strength. Notes: This cycle uses a wide range of reps (1. Accompanying training is pretty light to allow for maximal squat training. This is one mesocycle from the 1. Week Complete Cycle. Week Leg Strength Block 1. Weeks ! Thanks for the program Greg! The percentages and volume was just right for my body. Fitness Professional's Guide to Strength Training Older Adults- 2nd Edition. Bring the benefits of strength training to seniors—regardless of their fitness levels—with Fitness Professional's Guide to Strength Training Older Adults, Second Edition. This resource contains the information and tools you need to educate, motivate, and assist older adults in committing to and benefiting from individualized strength training programs. Baechle and Westcott, leading authorities in fitness and strength training, offer information and guidance based on their combined 5. The authors’ summaries of current research will update your knowledge of the specific health benefits of strength training for senior populations, including those with chronic conditions. Guidelines for senior strength training provide a basis for your program design, and recommendations for program modifications will assist you in constructing strength training programs that meet each client’s needs, abilities, and limitations. Previously published as Strength Training for Seniors, this new edition has been retooled to assist health and fitness instructors at health clubs, YMCAs, community centers, nursing homes, retirement communities, and other organizations in helping older adults obtain the far- reaching benefits of strength training. Fitness Professional's Guide to Strength Training Older Adults includes these updates: A new chapter on sport conditioning programs, which provides specific strength training exercises to boost performance and reduce risk of injury for older runners, cyclists, swimmers, skiers, golfers, tennis players, rowers, rock climbers, hikers, softball players, and triathletes Updated research regarding program design and performance for special populations, including seniors with diabetes, cardiovascular disease, low- back pain, balance issues, arthritis, osteoporosis, fibromyalgia, frailty, and poststroke impairments. Updated nutrition information and specific nutrition guidelines to help seniors properly fuel their bodies for aerobic exercise, muscle building, and daily living. Precise illustrations and biomechanically sound instructions for exercises that use resistance machines, free weights, body weight, elastic bands, and balls help you review proper techniques and provide your clients with clear explanations. Unique teaching scripts offer strategies for communicating information that will help your clients avoid errors that cause injury or reduce the effectiveness of the exercise. Use the sample 1. You’ll also find intermediate and advanced workout programs focused on increasing muscle size, strength, and endurance along with specific considerations for older adults at each fitness level. In addition, practical methods for client assessment assist you in measuring muscle strength, hip and trunk flexibility, and body composition; guidelines also help your clients assess their own progress. Featuring principles, protocols, and adaptations, Fitness Professional's Guide to Strength Training Older Adults has everything you need for designing and directing sensible strength training programs for seniors. Information is presented progressively, making it easy to apply for fitness and health care professionals with varied backgrounds and experiences. In addition, numerous references for each topic offer starting points for further study, and tables, figures, and logs provide guidance in exercise program design and education for your clients. Substantial research has shown that strength training can reverse many of the degenerative processes associated with aging and reduce the risk and severity of several health problems common among older adults. Use the information and tools in Fitness Professional's Guide to Strength Training Older Adults to help your senior clients understand the benefits of strength training, overcome their intimidation, and commit to a training program that will enable them to enjoy a more vibrant and active lifestyle. Also a resource for older. Baechle, Ed. D, CSCS,*D; NSCA- CPT,*D, competed in. Olympic- style weightlifting and powerlifting and was an instructor of. He is a cofounder and past president of the. National Strength and Conditioning Association (NSCA) and for 2. NSCA Certification Commission. He has received awards for. Creighton University, the NSCA’s. Strength and Conditioning Professional of the. Year and Lifetime Achievement, and other awards from international. Baechle also served on state and. American Alliance for Health. Physical Education, Recreation and Dance and as president of the. National Organization of Competency Assurance, and he has served on. Baechle has. authored, coauthored, or edited 1. Weight. Training: Steps to Success, which has been translated into 1. Westcott, Ph. D, CSCS, is fitness research director at. Quincy College in Quincy, Massachusetts. As an athlete, coach, teacher. Westcott has more than 3. His landmark study at. John Knox Village Nursing Home increased awareness of the benefits. Through his work with these. Hall. of Fame Award from the International Fitness Professionals Association. IFPA), Fitness Industry Leader Award from the National Strength. Professionals Association, the Massachusetts Governor's Council Lifetime. Achievement Award, the IDEA Lifetime Achievement Award, the IFPA. Lifetime Achievement Award, the President's Council Healthy American. Fitness Leader Award, and the Alumni Recognition Award from Pennsylvania. State University. In addition. he has served on the editorial boards of The Physician and. Sportsmedicine, ACSM’s Health & Fitness Journal, On- Site Fitness. Prevention, Shape, Men's Health, Fitness, Club Industry, American. Fitness Quarterly, Nautilus, Bottom Line Women’s Health, and Fitness. Management. Westcott also serves on advisory boards for the. International Council on Active Aging and the National Association for. Health and Fitness. He is also an executive committee member for the New. England chapter of the American College of Sports Medicine. He. enjoys staying physically active through running, cycling, and strength.
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