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All rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, without the expressed written permission from Dr. Michael Hartman.
Disclaimer
All forms of exercise pose some inherent risks. The information presented is not intended for the treatment or prevention of disease, or a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the general knowledge of strength and conditioning. The information and program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. This program is designed for healthy individuals 18 years and older only. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness.
Table of Contents
Introduction5 Training Considerations...7 Training Plan ..8 Training: Phase 1, Weeks 1-3; Loading..9 Training: Phase 2, Weeks 4-6; Maximal12 Training: Phase 3, Weeks 7-8; Competition.15 Training Resources ..17 About Dr. Hartman 18
The last 8-weeks before the meet are the most important in terms of timing and coordination of the lifts. During this course there is an emphasis on performing singles (one rep) in the Olympic lifts. Competing in Olympic weightlifting requires an athlete to perform one maximal rep, so it is important that you become very good at performing one rep. Most training weeks during this course will see you working up to a maximal weight. There will be some days where achieving a max attempt seems impossible. During these sessions what is important is the effort to achieve max, rather than the actual weight lifted. The only maximal attempts that matters are the lifts performed in competition. Give this training course a solid effort and you will be rewarded with improved performance in competition. Many athletes have attempted this course only to quit mid-way through completion, and never recognized its full benefits. Dont be one of those lifters. This program is HARD, but has been proven to be effective when performed correctly. For the athletes who follow the course to the letter, and have questions, I am available on a limited basis to answer general questions (i.e. clarification of exercises, etc.) through email at doctorhartman@hotmail.com or through my Facebook page. Detailed analysis of training and specific training questions are limited to my Distance Coaching clients with whom I am in direct contact on a weekly basis.
Training Considerations:
Athletes beginning this course should have a recent competition total (Snatch and Clean & Jerk) and max Back Squat. These exercises are programmed based on percentage of max throughout the 8-weeks. All exercises are listed as Sets x Reps at a prescribed training load (% of max). Not all exercises have a training percentage; on these exercises you should use a weight that allows you to complete all sets and reps. Only the top sets (work sets) are listed in this program. Prior to training with top sets, perform the necessary warm-up to attempt these weights. Example: Snatch 1x1 @ 95%. This means warm-up accordingly, attempting progressively heavier weight until you reach 95% of your max Snatch, perform this lift then move on to the next exercise. Missed attempts are normal with Olympic weightlifting however multiple misses with the same weight can be detrimental to progress. No more than 3 misses at a given weight are permitted. If you can not complete a lift after 3 attempts it is time to move on to the next exercise. Rest for a minimum of 2-minutes between all top sets and attempts. This program is deigned to increase strength and power, as such sufficient rest is required. Even on the light days; perform only the prescribed reps, then take 2 minutes rest. Ideally, 1 day of rest would be given between training sessions. The preferred training schedule is Mon, Wed, Fri on 3-day weeks; and Mon, Wed, Fri, Sat on 4-day weeks. Some double sessions (2-workouts performed on the same day) are used during this program. Workouts should be separated by 3-hours minimum. This program is not intended for injured or athletes with training limitations. Do not attempt this program if you are not fully capable of completing the training sessions as described.
Copyright 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com 7
Training Plan
Volume 200 180 160 140 120 100 80 60 40 20 0 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Intensity
Performance
Wk 5
Wk 6
Wk 7
Wk 8
Week 1 - Loading Day 1 Squat Snatch Clean & Jerk RDL Day 2 Power + Hang Snatch Hang Clean + Jerk Front Squat Push Press Day 3 Squat Snatch Clean & Jerk RDL Day 4 Snatch Clean & Jerk Front Squat Coaching Notes: Day 2: Perform a Power Snatch immediately followed by a Hang Snatch. Do not put the bar down between lifts. Perform 2 Hang Clean reps and then 1 jerk rep. Front Squat training load is based on Clean & Jerk max. 5x5 @ 80% 12x1 @ 75% 10x1 @ 75% 5x3 4x2 @ 60% 4x2+1 @ 60% 1x1 @ 100, 102, 105, 107, 110%cj 3x5 3x5 @ 75% 10x1 @ 75% 8x1 @ 75% 5x3 Max Max 1x1 @ 105, 110, 115%cj
Week 2 - Loading Day 1 Squat Snatch Clean & Jerk RDL Day 2 Power Snatch Power Clean & Jerk Front Squat Push Press Day 3 Squat Snatch Clean & Jerk RDL Day 4 Snatch Clean & Jerk 5x5 @ 82% 10x1 @ 77% 8x1 @ 77% 5x3 Max Max 2-rep Max 3x5 3x5 @ 75% 10x1 @ 75% 8x1 @ 75% 5x3 Max Max
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Week 3 - Loading Day 1 Squat Snatch Clean & Jerk RDL Day 2 Power Snatch Power Clean & Jerk Front Squat Push Press Day 3 Squat Snatch Clean & Jerk RDL Day 4 Snatch Clean & Jerk 5x3 @ 85% 8x1 @ 80% 6x1 @ 80% 5x3 Max Max 2-rep Max 3x5 5x3 @ 75% 8x1 @ 75% 6x1 @ 75% 3x3 1x1 @ 90% 1x1 @ 85%
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Week 4 - Maximal Day 1 Snatch Clean & Jerk Squat Day 2a Snatch Clean & Jerk Day 2b Squat Snatch Pull Clean Pull Day 3 Snatch Clean & Jerk Front Squat Day 4 Snatch Clean & Jerk Coaching Notes: Day 1: Work up to a max Snatch and C&J; drop the weight down then perform the described reps. Day 2: Load for the pulls are based on max Snatch and C&J. Max; 1x1 @ 75, 80, 85, 90, 92-95% Max; 1x1 @ 75, 80, 85, 90, 92-95% 1x2 @ 85, 87, 90, 92%; 1x1 @ 87, 92% Max Max 5x2 @ 85% 5x2 @ 90%sn 5x2 @ 90%cj 1x1 @ 90-95%, 1x1 @ 80, 85, 90% 1x1 @ 90-95%, 1x1 @ 80, 85, 90% 2-rep Max Max Max
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Week 5 - Maximal Day 1 Snatch Clean & Jerk Squat Day 2a Snatch Clean & Jerk Day 2b Squat Snatch Pull Clean Pull Day 3 Snatch Clean & Jerk Front Squat Day 4 Snatch Clean & Jerk Coaching Notes: *This week is extremely difficult. You may be fatigued and sore. Do your best to complete all workouts as described. Max; 1x1 @ 75, 80, 85, 90, 92-95% Max; 1x1 @ 75, 80, 85, 90, 92-95% 1x2 @ 87, 90, 92%; 1x1 @ 87, 90, 92% Max Max 5x2 @ 85% 5x2 @ 90%sn 5x2 @ 90%cj 1x1 @ 90-95% 1x1 @ 90-95% 2-rep Max Max Max
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Week 6 - Maximal Day 1 Snatch Clean & Jerk Squat Day 2 Power Snatch Power Clean & Jerk RDL Day 3 Snatch Clean & Jerk Squat Day 4 Snatch Clean & Jerk Front Squat Coaching Notes: Day 1: Perform 2 series of the described reps. Work up to 85%, drop down and follow the same progression. Day 2: Perform 1 Power Clean rep and 2 Jerk reps. 1x1 @ 77, 80, 82, 85%, Repeat 1x1 @ 75, 80, 82-85%, Repeat 4x1 @ 90% 4x2 @ 70% 4x1+2 @ 70% 5x3 1x1 @ 77, 80, 82, 85% 1x1 @ 75, 80, 82-85% 4x1 @ 80% Max 1x1 @ 95% 1x1 @ 105, 110, 115%cj
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Week 7 - Competition Day 1 Snatch Clean & Jerk Squat Day 2 Power Snatch Power Clean & Jerk RDL Day 3 Snatch Clean & Jerk Front Squat 1x1 @ 77, 80, 82, 85, 87% 1x1 @ 75, 80, 82, 85, 87% 4x1 @ 90% 4x2 @ 70% 4x1+2 @ 70% 5x3 Max 1x1 @ 90-95% 1x1 @ 105, 110, 115%cj
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Week 8 Competition Week Day 1 Snatch Clean & Jerk Front Squat Day 2 Snatch Clean & Jerk Day 3 Competition Notes: Ideally you would test yourself in a meet at the end of this week. Gym lifts are great, but what really counts is performing in Competition. If a sufficient meet can not be located for this date, perform Day 3 under simulated meet conditions. Invite friends to watch you compete, ask other lifters to judge your attempts, and plan your attempts as you would in competition. Update me on your progress through these 8-weeks. After you complete the program send me an email at doctorhartman@hotmail.com and let me know what you think. All of my programs are constantly adapting and I value your feedback to improve my programming. 5x1 @ 80% 4x1 @ 75-80% 1x1 @ 90% 1x1 @ 80% 1x1 @ 75% Competition Max
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Weightlifting Shoes
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