In Olympic Weightlifting competitions, the snatch is the primary elevate contested. Plain and easy, it’s described as one motion to maneuver the bar from the ground to overhead. It’s a feat of energy, power, stability, and mobility. It takes time and dedication to boost all of those qualities that can help you carry out this swift motion with flawless approach.
In the event you’re new to the game of weightlifting, take a second to take a look at The Final Information to the Olympic Weightlifting Lifts and preserve studying to get began with this 8-week snatch starter program.
The 8-week snatch starter program is your information to success. It comes filled with every part that you must embark in your Olympic Weightlifting journey. A mobility routine to enhance flexibility in your shoulders, T-spine, wrists, hips, and ankles, together with easy-to-follow directions. The starter program focuses on educating you correct positions and progressions to construct power, with further accent workout routines to maintain your physique sturdy and resilient throughout coaching.
When you’ve mastered the snatch, why not push your limits additional? Enter our 12-week Olympic Weightlifting Starter Program, crafted to boost your efficiency within the snatch, clear, and jerk lifts. It’s the next move towards attaining new milestones in your weightlifting journey.
Snatch Starter Program Structure
Let’s shortly discover this system structure. As a coach, I strongly emphasize the significance of athletes understanding this system structure to commit and thrive absolutely. When you’ve examined it, every part will come collectively extra seamlessly like items of a puzzle.
Important Lifts
Every coaching day begins with the first focus elevate, whether or not Snatch or technical variations. These lifts at all times come first, pushed by approach, energy, and execution. Knocking these out very first thing makes certain you’re practising your ability with contemporary legs (or as contemporary as they are often).
Power Lifts
Within the starter program, squats and pulls are your major power lifts. Pulls improve power and refine bar path precision, whereas squats construct your legs.
On the subject of pulls, dealing with heavier weights in comparison with the previous snatches is crucial. Nevertheless, you need to keep type all through. Sloppy repetitions solely reinforce improper positions, which we goal to keep away from.
Accent Lifts
Equipment are the muse for constructing your physique’s armor. They use quite a lot of higher and lower-body lifts geared toward enhancing unilateral power, stability, muscle mass, and damage prevention. Whereas it’s essential to problem your self with accent lifts, it’s equally important to keep away from pushing to the extent during which extreme fatigue compromises your efficiency on subsequent coaching days.
How To Run The Snatch Starter Program
The whole lot that you must know concerning the snatch starter program is right here so learn on to begin your path in the direction of development!
Units and Reps
Your working units and reps will decide your each day, weekly, and month-to-month coaching quantity. Since this can be a newbie program, begin with 3 to 4 rounds of common approach bar work, and transfer into your warm-up units. I’d advocate beginning every elevate with 3-4 warm-up units, slowly progressing in weight to your working units.
Listed here are a couple of examples of how you can learn this system sequences:
- Snatch: 4 units, 2 reps – 4 units of Snatch-Snatch.
- Dangle Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps – 4 units of Dangle Above the Knee Energy Snatch-Dangle Above the Knee Energy Snatch-Overhead Squat.
- Dangle Mid-Thigh Snatch + Overhead Squat: 3 to five units, (1+1)2 reps. – 3 to five units of Dangle Mid-Thigh Snatch-Dangle Mid-Thigh Snatch-Overhead Squat.
How A lot Ought to You Carry In This Program
The quantity of weight you must elevate will rely in your health degree, how shortly you progress, and in the end the way you’re feeling each day.
For this program, we are going to depend on an RPE scale per train. “Per exercise” means how the train felt general. For example, an RPE 7/10 on a Snatch triple (3 reps complete) can be a lot decrease than a Snatch single (1 complete rep). Ideally, the less reps per set will can help you elevate extra weight leading to progressive overload. Right here’s a fast week-to-week breakdown to make use of for all phases:
- Week 1 RPE 7/10 – Reasonable Depth
- Week 2: RPE 8/10 – Reasonable-Heavy Depth
- Week 3: RPE 5-6/10 (deload) – Low-Reasonable Depth
- Week 4: RPE 9/10 – Heavy Depth (not max effort!)
Development Methods and Strategies
Even with an RPE information to comply with, it may be unsure how a lot you must improve your weights weekly.
Usually, I like to recommend bumping the burden in 3-5% increments. This may can help you push new targets by week 4 of every section and enhance your power whereas retaining the rise in weights sufficiently small to develop approach.
Can I Add Further Lifts?
Completely! Whereas this program covers the necessities for enhancing your efficiency within the Snatch, incorporating further power or bodybuilding workout routines may be useful. Be at liberty to incorporate them on the conclusion of your exercises after you have got accomplished the accent train circuits.
Snatch Starter Program Information
Earlier than you discover this system, let’s make clear a couple of key factors. This may assist you perceive the train order, decode units, reps, supersets, and tri-sets, deal with optimum relaxation durations, and successfully set up your coaching week.
As soon as the pre-program information wraps up, you’ll take your first have a look at the 8-week Snatch Starter Program.
Train Order
- Every train is denoted alphabetically, with supersets or tri-sets famous by numbers.
- Letters (i.e. D1., D2., D3) point out a superset or triset. Carry out one set of the primary train, instantly adopted by one set of the following. That equals one set. Repeat for 3 complete units.
Units and Reps
Listed here are a couple of examples of how you can learn this system sequences:
- Snatch: 4 units, 2 reps – 4 units of Snatch-Snatch.
- Dangle Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps – 4 units of Dangle Above the Knee Energy Snatch-Dangle Above the Knee Energy Snatch-Overhead Squat.
- Dangle Mid-Thigh Snatch + Overhead Squat: 3 to five units, (1+1)2 reps. – 3 to five units of Dangle Mid-Thigh Snatch-Dangle Mid-Thigh Snatch-Overhead Squat.
Relaxation Intervals
Maintain your relaxation durations from 90 to 120 seconds. I at all times advise my athletes to make use of a timer, as time can shortly go!
Weekly Coaching Schedule
This program can be carried out as follows:
- Day 1: Monday
- Day 2: Wednesday
- Day 3: Friday or Saturday
If this schedule doesn’t align with yours, prioritize what works finest for you! Listed here are a couple of fast factors to bear in mind no matter your coaching schedule:
- Be sure that to have (1) relaxation day previous to beginning Day 1 every week.
- Strive your finest to not run all 3 days consecutively.
- Your coaching week doesn’t at all times have to begin on a Monday. For example, this modification beneath works properly in the event you can’t get to the gymnasium till Tuesday.
- Day 1: Tuesday
- Day 2: Thursday
- Day 3: Saturday
In the event you plan to include this program with different exercises, goal to schedule a relaxation day earlier than Day 3’s session. In any other case, take heed to your physique and align your coaching together with your physique’s wants and your targets.
Warmup
Mobility
Mobility is a prerequisite for studying the snatch elevate. Sufficient shoulder, t-spine, wrist, hip, and ankle mobility is your finest ally. Listed here are a couple of of my favourite mobility workout routines to include into your warmup and cooldowns.
- Supine Pec Stretch – :30 (either side)
- Cat/Cow – x10
- Facet Mendacity T-Backbone Rotation – x10 (either side)
- Samson Stretch – :30 (either side)
- Supine Hamstring Holds – :30 (either side)
- Banded Ankle Mobility – :30 (either side)
Bar Heat-Up
Bar warm-ups kick issues off. That is your alternative to groove positions, work in your approach, and set the tone in your coaching session.
Full every train for the prescribed reps in a circuit trend, ideally by no means placing the bar down till the spherical is accomplished. Be exact, be sturdy, and don’t hesitate to make use of gradual tempos to really feel your motion.
Snatch Warmup Workout routines (Carry out 2-3 Rounds)
- Snatch Grip Behind the Neck Press x3
- Snatch Grip Behind the Neck Push Press x3
- Tall Muscle Snatch x3
- Overhead Squat x3
- Snatch Steadiness x3
- *Snatch Motion for the Day x3
* Carry out 3 reps of the prescribed Snatch motion for the present day’s exercise.
The 8-Week Snatch Starter Program For Olympic Measurement and Power
PHASE 1: WEEKS 1-4
Day 1 Snatch, Again Squat
A1. Dangle Mid-Thigh Snatch + OHS: 3 to five units, (1+1)2 reps.
B1. Snatch Grip Behind the Neck Press: 3 units, 5 reps.
C1. Again Squat: 3 units, 5 reps.
D1. Dumbbell Single-Arm Row: 3 units, 8-12 reps.
D2. Pank Pull-Via: 3 units, 10 reps ea.
Day 2 Snatch Method, Overhead Squat Power
A1. Snatch Grip Push Press: 4 units, 2 reps.
B1. Overhead Squat: 3 units, 3 reps.
C1. Snatch Pull, Pause (:02) Above Knee: 3 units, 4 reps.
D1. Seated Arnold Press: 3 units, 8-12 reps.
D2. Dumbbell Single-leg RDL: 3 units, 8-12 reps ea.
D3. Weighted Facet Plank Maintain: 3 units, 30 seconds ea.
Day 3 Snatch, Snatch Pull, Again Squat
A1. Snatch, Pause (:02) Above the Knee: 4 to six units, 2 reps.
B1. Snatch Pull w. Decreasing (:03): 3 to 4 units, 3 reps.
C1. Again Squat: 4 units, 4 reps.
D1. Chin-Ups: 3 units, 5-8 reps.
D2. Seated Leg Extension: 3 units, 8-12 reps.
D3. Weighted Straight Leg Sit-Up: 3 units, 10-15 reps.
PHASE 2: Weeks 5-8
Day 1 Snatch, Snatch Power, Again Squat
A1. Dangle Snatch Beneath the Knee: 4-5 units, 2 reps.
B1. Snatch Grip Behind the Neck Push Press: 3 units, 3 reps.
C1. Again Squat: 5 units, 3 reps.
D1. 2-Dumbbell Lateral Lunge: 3 units, 6-8 reps ea.
D2. Chest Supported Incline Dumbbell Row: 3 units, 8-12 reps.
D3. Farmers Carry: 3 units, 30 seconds ea.
Day 2 Energy Snatch, Snatch Power, Snatch Pulls
A1. Dangle Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps.
B1. Snatch Steadiness: 4 units, 2 reps.
C1. Snatch Pull, Pause (:02) Beneath the Knee: 3 units, 3 reps.
D1. Barbell Glute Bridge: 3 units, 6-8 reps.
D2. Single-Arm Dumbbell Shoulder Press: 3 units, 8-12 reps ea.
D3. Band or Cable Pallof Press: 3 units, 10-15 reps ea.
Day 3 Snatch, Snatch Pull, Again Squat
A1. Snatch: 4 units, 2 reps
B1. Snatch Pull: 4 units, 2 reps
C1. Again Squat: Work to a Prime Set of 5 reps
D1. Dumbbell Bench Press: 3 units, 8-12 reps
D2. 2-Dumbbell Cut up Squat: 3 units, 6-8 reps (either side)
D3. Weighted Facet Plank: 3 units, 30 seconds