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TH
PROJECT FLIGHT)
OLYMPIC
WEIGHTLIFTING
TRAINING
GUIDE
FIRST EDITION
COPY OF THIS TRAINING GUIDE
IS SENT OUT TO THOSE SEEKING
TO IMPROVE THE OLYMPIC LIFTS.
THE FOLLOWING DVICE H S BEEN
T KEN
FROM
B RBELL
SHRUGGED'S
ONLINE TRAINING PROGR M
FLIGHT .
PUBLISHED
BY
B RBELL SHRUGGED
WEBSITE: BARBELLSHRUGGED COM
EMAIL:
HELP@BARBELLSHRUGGED COM
LEG L
NOTICE
http://daily.barbellshrugged.com/2991-2http://daily.barbellshrugged.com/2991-2http://daily.barbellshrugged.com/2991-2
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OLYMPIC
WEIGHTLIFTING TR INING
PIRACY NOTICE - UNAUTHORIZED DISTRI UTION
OF THIS DOCUMENT IS HIGHLY ENCOURAGED.
SHARE W/
S
M NY LIFTERS FUTURE
LIFTERS
YOU
THINK
COULD ENEFIT
FROM
THIS INFORMATION.
S H R U
0 0 5
v 1 ' 1
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SHRUG005
ANYONE
CAN BE
A GREAT
WEIGHTLIFTER
HAVE TO HAVE
YOU
JUST
A GREAT
PLAN
AND
A
WILLINGNESS
TO
WHAT
ERSIST
i.
NO
MATTER
ut that's just the problem. The
reason
that
there aren't more great
lifters
out
there
is
because sticking
to the plan is hard Many athletes
fall victim to shiny object syndrome.
Just
s
soon s
they
start making real
progress in training they get
impatient. They begin searching for
chances to skip ahead, or the latest
programming trends. ut that's
not
-
how
strength
is
developed.
If
anything, it's a direct
path
to
performance plateaus and injury.
If
you want
to be successful
in
weighdifting then you have to make
a strong
commitment
to the sport.
You have to do the work that is
required, not the work you
want
or
prefer.
The first step is learning to move.
From there, it's just a matter
executing a few key steps.
P l
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1. build a movement
foundation first
It’s fun to go heavy in the snatch,clean and jerk, but don’t rush yourprogress in these lifts. You’ll neverreach your full strength withoutrst taking time to drill position,
technique, speed and engagementof the barbell.
You need a proper movementfoundation before you can expressyour strength. Without that you’llquickly hit a performance plateau t doesn't matter how much
strength work you do. Anyone who has struggled to improve theirsnatch record can relate to this.
You might be a great squatter, butthere’s only one right way to get areally heavy barbell from ground tooverhead.
Practice good movement as oftenas you can. Use intensive,
weightlifting specic warm-updrills like the
before every singletraining session.
If you’ve got nothing better to do,do it on your rest days too!
Don’t skip the heavy squats,presses, and pulls from the oor
hat’s what makes you strong! Butas a novice weightlifter, most ofyour snatch, clean and jerk specicbarbell work should be focused ondrilling technique until it becomessecond nature for you.
Until you get comfortable with the
fundamentals nothing else matters.Don’t try to get fancy with yourprogramming. Don’t pull with bentarms t doesn’t matter who yousaw do it. And it’s probably not agood idea to start squat jerking allthe time because you saw a reallyripped lifter from China doing it.
Fundamentals come rst.
http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/
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2. get strong in every
position
Weightlifting is a strength sport.To be successful you have to bevery strong. But that strength isnot limited to how much you cansquat, deadlift or press. You also
have to be very strong andcomfortable at all key positions ofthe snatch, clean and
If there is a weakness in yourtechnique it will breakdownunder heavy load there’s no
way around that. So, the next
thing you have to do once youcan move well is build consistency
with moderate training loads.Tat steady stimulus of successfullifts will make you very strong allover, but it will also expose manycommon errors and imbalancesthat you might miss if you spent
too much time training light.
Most of your snatch, clean and jerk work should be within70-85% of your best.
Training at these loads will help
develop the strength necessary tomaintain technique at larger loads
when accompanied by a programtargeting raw strengthimprovement.
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3. squat the right way
One mistake a lot of novice weightlifters make is low-barsquatting. It’s usually based uponpreference.Tis position makes iteasier to move more weight in ashorter range of motion. You don’thave to dip into a deeper, more
vertical, relatively weaker squattingposition. But that’s just whathappens during heavy cleans andsnatches.
You will likely crumble in thebottom of your lifts if you don’tspend the time getting strong in thatrange of motion.
Lift according to your goals. If yourfront, back, and overhead squat stances
are all wildly diff erent, that is going toharm your consistency. Squat at leasttwice a week, and squat with the barhigh on you back.
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4. learn exactly when to
push and pull
A big error many novice liftersmake is pulling the bar off theground too quickly.
Te rst pull is more of a push withthe legs. You need to lift the barbellup into a position where you canpull more eff ectively. Learning topull the slack out of your body andpush the barbell off the oor withbalanced feet can take a lot of timeto learn. But it comes with practice.
Try to imagine the oor is like atrampoline surface, and you have touse the barbell to pull your feetdown into it. Push the oor away.
Another thing that hinders properpulling is staying on the heels toomuch. In this position its easy to
end up pulling with the shoulderson top of or behind the barbell,
which doesn’t allow you to stretchand load your hamstrings very wellduring the second pull. Tat killsperformance.
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5. be focused in training
You have to set clear, measurable goals to be accomplished within a specic timeframe. Trying to work on a bunch of diff erent, sometimes conicting things atthe same time is he easiest way to fail. Also, you have to follow programingthat addresses your goals and what you want to accomplish.
For example, if you want to be a great weightlifter you need toconstantly rene your technique with progressively heavier and
heavier loads. So, it wouldn’t make sense to followprogramming that focuses excessively on conditioning or high reps performed for speed. You just do not getenough heavy repetitions to get strong, and it’s far tooeasy to develop bad habits under fatigue.
Te solution is to follow a program thatmatches up with your goal.
If you want to be a great weightlifterthen you have to follow a
weightlifting specic program.
Tat doesn’t mean youshouldn’t work onconditioning orstrength. It’s quitethe opposite. Youhave to be ingreat shapeto lift
well.
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However, you have to make sure
that everything you do in the gymcontributes to the goal of becominga better weightlifter.
Take a step back from all otherpursuits. Focus 100% on
weightlifting for a while. Onceyou’ve made some real progress you
can take on other training goals, likeimproving your overallconditioning.
You will be be much stronger andtter overall because of it.
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FREQUENTLY
SKED
QU STIONS
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Q: What should my
diet look like as
a Weightlifter?
Pretty much the same as anyathlete. Eat high quality, wholefoods. Make sure to eat enoughprotein (shoot for about 1g per
pound of body weight), andmoderate carbs and fat.
Most importantly, eat to match your goals.
If you aren’t looking to gain or lose weight, just eat enough to
maintain your current weight andthe demands of yourprogramming. If you feel yourselftanking during your workouts, youmay need to eat more.
If you are trying to gain mass toadd more muscle, add more carbs
to the meals around your workouttimes. Rice and sweet potatoes areexcellent “clean carbs” to add toyour diet if mass gain is your goal.
If you are trying to lose weight tolean out, focus on eating lessoverall
Q: How many days
of training should
I devote purely to
Weightlifting?
If you’re a beginner and relativelynew to the sport, you probably cansee a good deal of gains with at least
three 1 hour sessions a week ofdedicated weightlifting practice. Terest of the days of training can beused to improve your strength and/or conditioning.
If you are really serious aboutimproving your weightlifting or
thinking about taking it to acompetitive level, you should beputting in no less than ve 1hr to1.5 hour sessions a week.
Being a good weightlifter takespractice and time.
You have to put in both to see theresults.
http://daily.barbellshrugged.com/dont-need-tons-money-eat-real-food/http://daily.barbellshrugged.com/dont-need-tons-money-eat-real-food/http://daily.barbellshrugged.com/dont-need-tons-money-eat-real-food/http://daily.barbellshrugged.com/dont-need-tons-money-eat-real-food/http://daily.barbellshrugged.com/gaining-strength-and-muscle-for-crossfit-barbell-shrugged-podcast-episode-51/http://daily.barbellshrugged.com/how-to-modify-nutrition-to-lean-outcut-weight-vs-bulking-upgaining-muscle-mass-daily-bs-142/http://daily.barbellshrugged.com/day-life-weightlifter-busy-excuse/http://daily.barbellshrugged.com/day-life-weightlifter-busy-excuse/http://daily.barbellshrugged.com/day-life-weightlifter-busy-excuse/http://daily.barbellshrugged.com/how-to-modify-nutrition-to-lean-outcut-weight-vs-bulking-upgaining-muscle-mass-daily-bs-142/http://daily.barbellshrugged.com/gaining-strength-and-muscle-for-crossfit-barbell-shrugged-podcast-episode-51/http://daily.barbellshrugged.com/dont-need-tons-money-eat-real-food/http://daily.barbellshrugged.com/how-to-modify-nutrition-to-lean-outcut-weight-vs-bulking-upgaining-muscle-mass-daily-bs-142/http://daily.barbellshrugged.com/gaining-strength-and-muscle-for-crossfit-barbell-shrugged-podcast-episode-51/http://daily.barbellshrugged.com/dont-need-tons-money-eat-real-food/
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Q: Will my conditioning and gymnastics
suffer if I just focus onWeightlifting?
Not necessarily. Te stronger you become the less eff ort will be required tomove the weight. For example, if your best clean is 275 lbs, cleaning 135lbs 30 times as quickly as possible will be much easier than if your bestclean was only 185 lbs. Also, the better your technique, the moreefficiently you can move a barbell during a workout which allows you todo more reps faster and unbroken.
As for gymnastic movements, again, you won’t necessarily see losses thereeither. Te most important benet of Weightlifting is that it trains thebody to re more muscle bers simultaneously making handstand push-ups, pull-ups, muscle ups and etc. a lot easier. As you get stronger, youmay nd that many of your gymnastic movements become easier and thatyou can do more work faster.
If you only Weightlift, sure your conditioning may decrease a little, butyou can easily add in some short, intense conditioning workouts a fewtimes a week or gymnastic movements such as handstands or static holds as accessory work to complement your Weightlifting training to helpmaintain your tank and muscular endurance.
Maintaining conditioning/muscular endurance + getting stronger +improving weightlifting = Killin’ WODs
http://daily.barbellshrugged.com/better-weightlifting-handstands/http://daily.barbellshrugged.com/utilize-static-holds-improved-performance/http://daily.barbellshrugged.com/utilize-static-holds-improved-performance/http://daily.barbellshrugged.com/better-weightlifting-handstands/http://daily.barbellshrugged.com/utilize-static-holds-improved-performance/http://daily.barbellshrugged.com/better-weightlifting-handstands/
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Q: What supplements
do you recommend
taking and how
much?
Make sure to eat high-quality food.
Supplements are exactly that,
supplements, and are not meant toreplace really awesome, high-quality food.
As for supplements here’s some that we take:
Omega-3 Fatty Acids: We take the
good high-potency stuff and about0.5 gram of Omega 3s (DHA/EPA)per 10 lbs of body weight.
Vitamin D: We’re healthy andathletic adults so we aim for about4000 IU per day.
Creatine: 5 mg a day. No need toload or cycle off .
ZMA: 3 capsules right beforebedtime for the guys. 2 for theladies.
Q: Do I have to
use the hook grip?
To quote Greg Everett here: “Getstronger and faster and you’ll ndout.”
When you start getting stronger
and faster, the tremendous amountof power and speed can rip thatbar right out of your hands.
Initially the hook grip is veryuncomfortable, but you can’t justchoose to not do it everyday.
Toughen up and use the hook gripdaily. It will feel much better aftera few weeks of ractice.
http://daily.barbellshrugged.com/biomedical-research-nutrition-supplements-w-dr-rhonda-patrick-episode-119/http://daily.barbellshrugged.com/hook-grip-technique-for-snatch-and-clean-the-daily-bs-91/http://daily.barbellshrugged.com/biomedical-research-nutrition-supplements-w-dr-rhonda-patrick-episode-119/http://daily.barbellshrugged.com/biomedical-research-nutrition-supplements-w-dr-rhonda-patrick-episode-119/http://daily.barbellshrugged.com/hook-grip-technique-for-snatch-and-clean-the-daily-bs-91/http://daily.barbellshrugged.com/hook-grip-technique-for-snatch-and-clean-the-daily-bs-91/
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Q: What accessory
gear do I need for
weightlifting?
Technically you don’t reallyNEED any accessory gear to lift
but the following can help youreach your maximum potential:
1: Weightlifting Shoes: In additionto being very rigid to give you a solidplatform for squatting, weightliftingshoes have an elevated heel, usuallyabout 3/4 inch. Tis heel enables you
to get into a more upright positionduring the squat which is essential toreceive a snatch or a clean.
Weightlifting shoes will help you liftbetter by reducing the eff ects ofmobility restrictions and improvingrange of motion but they aren’t a x
for poor mobility . Make sure you are working on improving yourmobility trouble areas,especially in the hips and ankles.
http://daily.barbellshrugged.com/are-there-any-crossfit-mobility-exercises-or-stretches-you-suggest-to-do-everyday-the-daily-bs-72/http://daily.barbellshrugged.com/are-there-any-crossfit-mobility-exercises-or-stretches-you-suggest-to-do-everyday-the-daily-bs-72/http://daily.barbellshrugged.com/are-there-any-crossfit-mobility-exercises-or-stretches-you-suggest-to-do-everyday-the-daily-bs-72/
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2: Wrist Wraps: Wrist wraps are
used to support the wrists forpressing or overhead exercises ifyou have sore or achy wrists.
Leather aps are more secure,but elastic wraps with Velcroprovide the best t.
If you wear wrist wraps, wear themon both wrists (even if only one
wrist is hurt), as this can a ff ectlifting mechanics.
Again wrist wraps are not a cure. Ifyou have trouble with your wrists,make sure you are mobilizing your
wrists often.
3: Weightlifting belts: Belts can be
useful for max eff ort squats, cleans,deadlifts or overhead presses.
Te belt works by allowing you toincrease the amount of intra-abdominal pressure when you take adeep breath and push your belly fullof air against it (Valsalva maneuver).
Te pressure helps better stabilizethe spine which can allow you to liftheavier weights and protect thelower back from injury so it can bea very useful tool when going reallyheavy.
But you don’t have to lift with abelt. In fact, it can be very benecialto train without it in order toproperly strengthen and train thecore muscles when lifting.
http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/
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4. Lifting Straps: Straps will help save your grip and hands from excessive wear if you are performing high repetitions of heavy snatch or clean pullsor deadlifts during training.
Tey allow you to focus on the lift instead of your grip or your sore hands.
You can also use them for the full snatch lift but we don’t recommendusing them for the clean (you might have seen what happened to ourfriend Zach Krych).
You shouldn’t use straps all the time and denitely not with warm-upweights unless your hands are really beat up.
If you’re a beginner you don’t really need to use straps at all. Take the timeto build up your grip strength.
If you have more experience with the lifts, use straps sparingly throughouttraining and stop using them a couple of weeks before a competition or atesting week.
http://daily.barbellshrugged.com/olympic-weightlifting-with-zach-and-sarah-krych-barbell-shrugged-episode-52/http://daily.barbellshrugged.com/olympic-weightlifting-with-zach-and-sarah-krych-barbell-shrugged-episode-52/http://daily.barbellshrugged.com/olympic-weightlifting-with-zach-and-sarah-krych-barbell-shrugged-episode-52/
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Q: Do I need a weightlifting coach?
Olympic lifting is highly technical and having a knowledgeable coach toguide you through the learning process denitely helps.
If you don’t have access to a coach, you could always go online and watchelite lifters and try to mimic their style, but are you 100% sure you aredoing the lift correctly re you sure that their style, which they have
developed over decades and may be unique to them, is best for you?
You could also nd a good coach online who is willing to help you withyour technique and programming remotely. And should you get injured or sign up for a weightlifting competition, a good coach can help you getthrough those as well.
http://daily.barbellshrugged.com/overcome-injury-and-stay-strong-for-life/http://daily.barbellshrugged.com/overcome-injury-and-stay-strong-for-life/http://daily.barbellshrugged.com/overcome-injury-and-stay-strong-for-life/
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Q: How do I getbetter at catching
snatches and
cleans in a full
squat?
Te full clean and snatch will allow
you to move more weight than thepower versions. Receiving a clean ora snatch at the bottom of your squatrequires you to be able to get into aproper front squat or overhead squatposition. Possessing adequate speed,footwork, and mobility are allnecessary.
Before you attempt to full snatch, you should be comfortable withoverhead squats. You should havegood wrist, ankle, hip, shoulder,and thoracic mobility.
If you have the mobility to perform
a good overhead squat here aremany assistance exercises that canhelp you receive the snatch in abetter position. Snatch balances anddrop snatches are great as you don’tneed to worry about the bar path
from the oor. Tall snatches canalso help you improve yourtiming between the 2nd pull andthe catch.Tese exercises canhelp with your timing to thebottom of the squat and increaseyour level of comfort withreceiving heavy weights in an
overhead squat position.
Receiving a clean at the bottomrequires you to be able to get intoa proper front squat position. Youcan also do front squats with apause at your lowest position tohelp you get more comfortable in
the bottom.
Having a strong front squat willhelp you be comfortable in thebottom of a clean with heavy
weight. To help with timing,perform tall cleans which arebasically just tall snatches but you
use a clean grip and receive thebar in a front squat.
http://daily.barbellshrugged.com/snatch-assistance-work-stop-snatch-snatch-balance-and-heaving-snatch-balance-technique-wod-77/http://daily.barbellshrugged.com/shrugging-under-the-barhow-to-shrug-under-the-bar-improve-your-snatch-for-crossfit-workouts-techniquewod-59/http://daily.barbellshrugged.com/novel-ways-to-fix-a-front-squat/http://daily.barbellshrugged.com/snatch-assistance-work-stop-snatch-snatch-balance-and-heaving-snatch-balance-technique-wod-77/http://daily.barbellshrugged.com/snatch-assistance-work-stop-snatch-snatch-balance-and-heaving-snatch-balance-technique-wod-77/http://daily.barbellshrugged.com/novel-ways-to-fix-a-front-squat/http://daily.barbellshrugged.com/shrugging-under-the-barhow-to-shrug-under-the-bar-improve-your-snatch-for-crossfit-workouts-techniquewod-59/http://daily.barbellshrugged.com/novel-ways-to-fix-a-front-squat/http://daily.barbellshrugged.com/shrugging-under-the-barhow-to-shrug-under-the-bar-improve-your-snatch-for-crossfit-workouts-techniquewod-59/
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Q: Can’t I just max my Snatch and
Clean and Jerk every time I do them
and get stronger?
ere are plenty of folks out there who love to lift, but lack thedirection of being on a welldesigned program.
What we see happen a lot is lifters going into the gym, not knowing what
to do, so they max their lifts. While this can net you strength gains for ashort while, it does nothing for mechanics that need to be worked on orimprove consistency.
You’ll nd new lifters who go heavy all the time usually can’t hit 80% ormore for a quick double, and then they will fail to hit their maxes on theplatform.
Being consistent and precise is crucial to this sport. Te saying “the littlethings kill” couldn’t be more true. Get on a program, and stick to it.
Patience is key, and that can be tough in the “I want it now” society welive in.
In short, you may get stronger for a while maxing out daily, but it’s notgoing to do anything to x your lifts.Te point of a program is to build
you to be more consistent at heavier weights over time. Put in the time!
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Speed is probably the mostdifficult to master.
With more practice andfamiliarity with the lifts andmore consistency with your
technique, you will get faster.
You will get faster thestronger you get as well.Don’t fear, there are anumber of drills and exercisesyou can add to your trainingto help you get faster.
Snatches or cleans off ofblocks or from the hang arecommonly used to improvespeed. If you’re a beginner,don’t worry so much aboutmoving fast as much asmoving properly and with
consistent technique.
Te speed will come. Focusthe majority of your eff ortson honing your techniqueand getting stronger.
If you’re at an intermediate orhigher level, where yourtechnique and strength arealready solid, then yes, youshould denitely train toincrease speed.
: ow do get faster in weightlifting
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Q: Should I do a dedicated squat cycle?
Let’s face it, we all need to squat more weight.
However, if you are on a good lifting program, squats should be a regular part(at least 2x/week) of your training, so getting your reps in shouldn’t be anissue.
Your lifting program should provide challenging squats and often.
Early on in your weightlifting journey, doing high volume squats can help yougure out how you squat, and that will allow for consistency while building abase of strength.
http://daily.barbellshrugged.com/learntosquat/http://daily.barbellshrugged.com/learntosquat/http://daily.barbellshrugged.com/learntosquat/
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Q: What weight
class should I
be?
If you aren’t a competitive weightlifter or compete inthe sport of Crosst, youdon’t need to worry about
your body weight in terms ofcompeting.
If you’re a competitive weightlifter you’ll need tocompete in particular weightclass in order to qualify fornational meets.
What body weight you willenter a weightliftingcompetition will depend onquite a few factors that youshould probably discuss inmore detail with a coach.
Q: Where can I
find information
on competing as a
weightlifter?
Typically you’ll need to go to yournation’s governing body forOlympic Weightlifting.
In the United States, you can ndall the information you need toregister as a competitive athlete as
well as information on competitionsat USA Weightlifting .
http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://www.teamusa.org/USA-Weightliftinghttp://www.teamusa.org/USA-Weightliftinghttp://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://www.teamusa.org/USA-Weightlifting
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Q: What accessoryexercises should I
be doing?
Tere’s really no set prescription.
A lot of it depends on what yourpersonal weaknesses are and it helpshaving a coach pinpoint those
weaknesses or strength imbalances.
Tere are several great accessoryexercises that will help just abouteveryone.
Good mornings, Romaniandeadlifts, glute ham raises andback extensions are a favoriteamongst Weightlifters fordeveloping and strengthening theposterior chain muscles in orderto improve pulling heavy weightsfrom the oor.
Most sound weightliftingprograms will include variousaccessory exercises so your bestbet is to get on board a solidprogram and then get with aknowledgeable coach (online orin-person) to tweak your exercises
to
t your needs.
http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/
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TH
CLE N
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the clean: starting position
click play to watch video
instruction of this part of the lift
SHRUG005
SQUEEZE
THE
SHOULDER
BLADES
B CK
TIGHTLY
TO
FLATTEN
THE B CK
PG 3
LOOK
STRAIGHT
HE D
POSITION THE
SHOULDERS OVER
THE B R
w
RMS
STRAIGHT
POSITION HIPS
SLI HTLY
BOVE
THE KNEES
KEEP THE B R
CLOSE
TO THE
SHINS
MAINTAIN TIG
LOWER B C
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the clean: first pull
click play to watch video
instruction of this part of the lift
SHRUG005
THE
ND
B R
B CK NGLE DOES
NOT CH NGE
WEIGHT
OVER
MID-FOOT
RMS ST Y
STRAIGHT
DRIVE
w THE
LEGS
ND
PUSH
THE KNEES
B CK
PG21 J
HIPS SHOULDER
N D C H E S T
F
I S
TOGETHER
•
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the clean: the transition
click play to watch video
instruction of this part of the lift
SHRUG005
SHOULDERS
ND CHEST
OVER
THE B R
SHINS
RE
VERTICAL
RAISE THE TORSO
ONCE THE B R
PASSES THE
KNEES
RMS STILL
STRAIGHT
~
KNEES RE
SLIGHTLY
BENT
FEET
ST Y
PLANTED
w
WEIGHT OVER
MID FOOT
PG 5
TORSO
IS
UPRIGHT
B R
IS
NE R THE
CREASE OF
THE
HIPS
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the clean: second pull
click play to watch video
instruction of this part of the lift
SHRUG 5
VIOLENTLY EXTEND
THE
LEGS ND
HIPS
TO TRANSFER M XIMUM
FORCE
TO THE
B R
PG 6
ACTIVELY USE
YOUR
RMS TO
PULL
YOURSELF UNDER
THE
B R
QUICKLY MOVE
THE FEET INTO THE
RE EIVING
POSITION
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the clean: the catch
click play to watch video
instruction of this part of the lift
SHRUG 5
THE
R
IN
THE
R CK
POSITION
ELBOWS
RE
IN FRONT
OF
B R
FEET
RE
FIRMLY PLANTED
IN THE SQUAT
POSITION
PG 7
•
RECEIVE THE
WEIGHT IN
THE
LOWEST POSSI L
SQUAT DEPTH
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TH
J RK
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the jerk: the dip
click play to watch video
instruction of this part of the lift
SHRUG 5
KEEP ELBOWS
IN FRONT
OF
THE B R
KEEP TORSO
VERTICAL
DURING
DIP
ONLY
BEND
T THE
KNEES
PG 9
WEIGHT
IS
CENTERED OVER
MID FOOT
SLIGHTLY
OVER
HEELS
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the jerk: the drive
click play to watch video
instruction of this part of the lift
SHRUG 5
VIOLENTLY EXTEND
HE LEGS ND HIPS
PG3
DRIVE THE
B R
STRAIGHT UPW RDS
QUICKLY MOVE
THE
FEET
OUT
INTO
THE
RE EIVING POSITION
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the jerk: receiving in the split
click play to watch video
instruction of this part of the lift
SHRUG005
B R
IS IN LINE
w THE
TORSO
SHOULDERS
ND
HIPS
PUSH
HE D
OF
SHOULDERS
ND LOOK
STR IGHT
HE D
SHIN
OF
FRONT LEG
RECEIVE THE
B R
w RMS
FULLY
EXTENDED
ND
LOCKED
IS VERTIC L
w
WEIGHT
NE R
HEEL
PG3
B CK LEG
IS
SLIGHTLY
BENT
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TH
SN TCH
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the snatch: starting position
click play to watch video
instruction of this part of the lift
SHRUG005
SQUEEZE
THE
SHOULDER
BLADES B CK TIGHTLY
TO
FLATTEN
THE B CK
PG
POSITION
THE
SHOULDERS
OVER
THE B R
w
RMS
STRAIGHT
LOOK STRAIGHT
HE D
POSITION HIPS
SLI HTLY
BOVE
THE KNEES
KEEP THE B R
CLOSE
TO
THE
SHINS
MAINTAIN TIGHT
LOWER B CK
http://daily.barbellshrugged.com/the-snatch-starting-position-techniquewod/http://daily.barbellshrugged.com/the-snatch-starting-position-techniquewod/
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the snatch: first pull
click play to watch video
instruction of this part of the lift
SHRUG005
THE
AND
BAR
BACK ANGLE DOES
NOT CHANGE
WEIGHT
OVER
MID-FOOT
ARMS STAY
STRAIGHT
DRIVE
w THE
LEGS
AND
PUSH
THE KNEES
BACK
PG31 J
HIPS SHOULDER
AND
CHEST RIS
TOGETHER
http://daily.barbellshrugged.com/the-snatch-first-pull-techniquewod/http://daily.barbellshrugged.com/the-snatch-first-pull-techniquewod/
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the snatch: the transition
click play to watch video
instruction of this part of the lift
SHRUG005
SHOULDERS
ND CHEST
OVER
THE B R
SHINS
RE
VERTICAL
RAISE THE TORSO
ONCE THE B R
PASSES THE
TORSO IS
UPRIGHT
NEES
RMS STILL
STRAIGHT
KNEES RE
SLIGHTLY
BENT
FEET
ST Y
PLANTED
w
WEIGHT OVER
MID FOOT
PG 5
B R
IS
NE R THE
CREASE OF
THE
HIPS
http://daily.barbellshrugged.com/the-snatch-the-transition-techniquewod/http://daily.barbellshrugged.com/the-snatch-the-transition-techniquewod/
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the snatch: second pull
click play to watch video
instruction of this part of the lift
SHRUG 5
VIOLENTLY EXTEND
THE
LEGS ND
HIPS
TO TRANSFER M XIMUM
FORCE
TO THE
B R
PG 6
ACTIVELY USE
YOUR
RMS TO
PULL
YOURSELF UNDER
THE
B R
QUICKLY
MOVE
THE FEET INTO THE
RE EIVING POSITION
http://daily.barbellshrugged.com/the-snatch-second-pull-techniquewod/http://daily.barbellshrugged.com/the-snatch-second-pull-techniquewod/
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the snatch: the catch
click play to watch video
instruction of this part of the lift
SHRUG005
RECEIVE THE
B R
OVERHEAD w RMS
LOCKED OUT
FEET RE FIRMLY
PLANTED IN THE
SQUAT POSITION
PG 7
RECEIVE
THE WEIGHT
IN THE LOWEST
POSSI LE
SQUAT
DEPTH
http://daily.barbellshrugged.com/the-snatch-the-catch-and-recovery-techniquewod/http://daily.barbellshrugged.com/the-snatch-the-catch-and-recovery-techniquewod/
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S MPLE
PROGR MMING
BY
MIKE BLEDSOE
T KEN
FROM OUR
ONLINE
TRAINING
PROGR M
FLIGHT
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Week 3 of Flight
Tis early phase of training isdevoted to preparing the body forheavy training.
Te overall volume is high withmost skill work focused onimproving the snatch and clean
pull. Tis is the quickest way toincrease work capacity andperformance in the Olympic lifts,and it allows us to limit injury risklong-term.
Shoulder injuries and restrictionsare very common in athletes. For
that reason, explosive overheadmovements are minimized intraining for now.
Instead, tempo work and staticholds are utilized to improvemobility, stability, and connectivetissue strength.
Tis not only makes the shouldermore durable but also improvesupper body position and allows theathlete to put heavier barbellsoverhead.
Another important component of
this early phase of training isgymnastics work.
Weightlifters typically focus onstrengthening the back, glutes andhamstrings so that they can pullmore eff ectively.
Tat’s great, but you also have tospend a lot of time developing youranterior muscles.
Incorporating some fundamentalgymnastic movements helpsimprove core strength and motorcontrol, which further increases
performance.
Take your time. Build your base. You’ll only grow stronger because ofit.
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K 03
MOND Y
W RMUP
General Dynamic Warmup
SN TCH
POS T ON
STRETCHES
Circuit, 3 sets:
10 sec Quad Snatch Position
10 sec Standing Overhead Position
10 sec Overhead Squat Position
SN TCH PR CTICE
Once
through with barbell:
Squatting Quad Snatch Deadlift x 3
Squatting Quad Snatch Pull x 3
Squatting Quad Snatch High Pull x 3
With barbell + technique or light plates:
3 Part Pausing Snatch Deadlift x 3
3 Part Pausing Snatch Pull x 3
3 Part Pausing Snatch High Pull x 3
With barbell
+
technique or light plates:
Work top down, 3 part pause, then 2 part pause, then from the floor
3-2-1 Part Pause Snatch Pull
3-2
1
Part Pause Snatch High Pull
WORKOUT
A1: Front Squat 5RM, tempo 13X3
B1: 3 Part Pausing Snatch Deadlift
RM
floor, knees, pockets), 1 sec at each position
C 1: Cast Wall Walks 4 x 3 sets; rest 90 sec between sets
D1: Ring Dips max x 3 sets; rest 3
min
between sets
E1: Ring L-Pullups max x 3 sets; rest 3 min between sets
MIKE BLEDSOE
EXPLAINING
TODAY S
WORKOUT
http://daily.barbellshrugged.com/flight-week-3-monday/
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K 03
u
ESD Y
OPT I
ONAL
W RMUP
General Dynamic Warmup
CLE N POS T ON
STRETCHES
Circuit, 3 sets:
10 sec Quad Clean Position
10 sec Standing Front Rack Position
10 sec Front Squat Position
CLE N PRACTICE
Once through with barbell:
Squatting Quad Clean Deadlift x 3
Squatting Quad Clean Pull x 3
Squatting Quad Clean High Pull x 3
With barbell+ technique or light plates:
3 Part Pausing Clean Deadlift x 3
3 Part Pausing Clean Pull x 3
3 Part Pausing Clean High Pull x 3
With barbell + technique or light plates:
Work top down, 3 part pause, then 2 part pause, then from the floor
3-2-1 Part Pause Clean Pull
3-2-1 Part Pau
s
Clean High Pull
POWER
JERK PRACTICE
Find ip Depth, and power position for feet
5 Rounds, with barbell:
Tall Power Jerk, behind the neck x 3
Tall Power Jerk x 3
Power Jerk, behind the neck x 3
Power Jerk x 3
rest 2 min between rounds, focus on tech
MIKE BLEDSOE
EXPLAINING
TODAY S
WORKOUT
http://daily.barbellshrugged.com/flight-week-3-tuesday/
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K 03
S TU
RD Y
W RMUP
General Dynamic Warmup
SN TCH POS T ON STRETCHES
Circuit, 3
sets:
10 sec
Quad
Snatch Position
10
sec
Standing Overhead Position
10 sec Overhead Squat Position
SN TCH PR CTICE
Once through with barbell:
Squatting
Quad
Snatch Deadlift x 3
Squatting
Quad
Snatch Pull x 3
Squatting
Quad
Snatch High Pull x 3
With
barbell
+
technique or light plates:
3 Part Pausing Snatch Deadlift x 3
3 Part Pausing Snatch Pull x 3
3 Part Pausing Snatch High Pull x 3
With
barbell + technique or light plates:
Work top down, 3 part pause, then 2 part pause, then from the floor
3-2-1 Part Pause Snatch Pull
3-2-1 Part Pause Snatch High Pull
WORKOUT
A1:
Front Squat 5RM, tempo 13X3; 95 x 5 90 x 5
B1 : 3 Part Pausing Snatch Deadlift 5RM (floor, knees, pockets), 1
sec
at each position; 95 x
5
90 x 5
B1: Sp
lit Jerk Position
Press
behind the neck 5RM; 95 x
5
90 x 5
C1: Split Jerk Position Push
Press
behind the neck 5RM; 95 x 5, 90 x 5
D 1: Barbell Row 8RM; 95 x 8 90 x 8
Ping Pong
EMOM
3 sets:
E1
: 3 Dips, tempo 55X1
E2: 3 Pullups, tempo 11X7
MIKE BLEDSOE
EXPLAINING
TODAY S
WORKOUT
http://daily.barbellshrugged.com/flight-week-3-saturday/
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Week 33 of Flight
Tis is the beginning of acompetition or testing phase.
Te athlete should be strong in eachkey position with no signicantmovement limitations.
At this point, heavy training loadscan be programmed on a regularbasis to accelerate strength gains.
Te overall goal is to go as heavy aspossible in the snatch, clean & jerk.
Tis is one of the most intense
phases of training because thebarbell will start to get heavy veryquickly. It is also one of the mostrewarding phases because this is
when strength development andattention to the fundamentals ofposition and technique will pay off .
Every Friday is a “Max Out Day” where record attempts will be takenon the competition lifts. Te fourdays that come before max out dayare devoted to building overallspeed and strength.
Carefully prescribed assistance
exercises are utilized to address weaknesses and raise 1-RMperformance.
Maxing out every Friday soundslike it would zap you, but it’sactually not that tough. It’s just thefastest way to build strength skill.
Te following day of training isactually much harder.
Tis high volume day is designedto keep the athlete in shape duringthe nal realization phases oftraining, which helps to peak
performance and keep injury risklow as the competition approaches.
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http://daily.barbellshrugged.com/flight-week-33-monday/
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http://daily.barbellshrugged.com/flight-week-33-tuesday/
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http://daily.barbellshrugged.com/flight-week-33-thursday/
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http://daily.barbellshrugged.com/flight-week-33-friday/
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http://daily.barbellshrugged.com/flight-week-33-saturday/
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You can become a great weightlifter.
We believe in you.
We believe in your dream to become a truly great weightlifter.
Not just so you can do snatches better than the next guy or girl at yourgym, but so you can live a healthier more fullled life.
Tis pursuit of greatness in weightlifting and tness will overow intomany other aspects of your life.
Trust yourself and stay the course.
You have everything you need to get started, so don’t give up on yourselfand don’t quit.
Everything is doable with time and practice.
We’ll be cheering you on and hope that you’ll keep in touch as youprogress in your weightlifting career.
With love and respect,Barbell Shrugged
https://barbellshrugged.leadpages.net/flight-priority-access/Top Related