Olympic Weightlifting Prep Program [PDF]

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OLYMPIC WEIGHTLIFTING PREP PROGRAM BECOME THE EXPERT

BECOME THE EXPERT

INTRODUCTION This program is designed to prepare you for Olympic Weightlifting: Snatch and Clean & Jerk. We will look at: • • • • •

Mobility & Flexibility General Warm-Ups Barbell Warm-Ups Preload Program Fundamentals Program

Olympic Weightlifting requires strength, speed, power, stability, mobility and coordination. It is very technical and can be stressful on your joints, specifically your knees, elbows and wrists. Therefore, it is essential that you develop the necessary attributes to lift well and without injury. PAGE: 2

MOBILITY & FLEXIBILITY BECOME THE EXPERT

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INTRODUCTION Good mobility is one of the most important attributes for Olympic Weightlifting. If you don’t have the mobility to achieve a full depth overhead squat, you are not able to achieve a full snatch. For both the snatch and the clean, a lifter needs good: • Ankle mobility (calves) • Hamstring and adductor flexibility • Quadriceps and hip flexor flexibility • Thoracic mobility • Latissimus dorsi flexibility • Shoulder mobility (pectorals, deltoids and rotator cuff) Prior to looking at over 60 mobility drills, I have detailed specific mobility techniques that can be utilized: • Release techniques • Static and dynamic stretching • Oscillatory and ballistic stretching • Proprioceptive neuromuscular facilitation (PNF) • Loaded stretches • Resistance bands and band distraction

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MOBILITY & FLEXIBILITY EBOOK The drills in this section have been taken from our Mobility & Flexibility eBook. If you haven’t already, you can grab a copy of this absolutely FREE! This is a HUGE 300+ page document. It mainly concentrates on release techniques and static stretches. However, it also covers, advanced stretching techniques like Proprioceptive Neuromuscular Facilitation (PNF), ballistic and loaded stretches, while busting a lot of the myths associated with flexibility.

https://courses.strengthandconditioningcourse.com/p/mo bility-flexibility

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USEFUL EQUIPMENT Here is a list of useful equipment to use in your mobility and flexibility regimes: • Foam roller – long or short / smooth or bumpy. • Massage Ball. • Peanut shaped massage ball – great for either side of the spine. • Yoga strap (the yoga strap is non-elastic). • Resistance band – can be used like a yoga strap.

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RELEASE TECHNIQUES Release techniques are a method of hands-on therapy that you can perform yourself, usually with a foam roller or massage ball. These techniques use pressure to result in a short-term release of muscle tension, which in turn can allow you to achieve a more effective stretch or a full ROM squat for example, which of course, can then result in long-term adaptations over consistent training. The release techniques in this section are useful prior to Olympic weightlifting session and for post-session recovery.

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STRETCHING Proprioceptive Neuromuscular Facilitation (PNF)

Static

Dynamic

Active: The body part is moved into position and is actively held in the static position using the surrounding musculature.

Controlled Dynamic: Actively moving through a joint’s full range of motion in a controlled, fluid manner – oscillations can be used.

Contract-Relax: This is also known as post-isometric relaxation (PIR) and capitalizes on muscle inhibition.

Passive: The body part is moved into position and held there using a supporting structure such as a wall or a partner.

Ballistic: Using momentum and often a jerking action to increase the range of a dynamic stretch.

Contract-Relax Agonist Contraction: Actively engaging the antagonist (opposing muscle) during the stretch to capitalize on reciprocal inhibition.

Maintenance: Short stretches held for 10-30 seconds. Developmental: Longer stretches held for 1-2 minutes (usually for multiple sets). *Reciprocal inhibition describes the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint PAGE: 8

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OSCILLATORY & BALLISTIC Oscillatory stretching is a great way to turn many of the static stretches within this section into dynamic stretches. Therefore, it acts as a great way to warm the muscles and build stretch tolerance before training. To perform an oscillatory stretch, you move through the full or a partial range of the stretch in a smooth and fluid motion (oscillations). For example, during the frog stretch (pictured), you can move your hips forward and back.

Ballistic stretches are similar to oscillatory stretches in the sense that you repeatedly move in and out of the end range position. However, as the name suggests, during ballistic stretches, this is done with much more momentum. PAGE: 9

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OSCILLATORY & BALLISTIC There are three phases to a ballistic stretch: • Initial Phase: The antagonist muscle performs concentric action to initiate the action.

• Coasting Phase: The momentum gained from the initial phase allows the stretch to be taken beyond the normal range. • Deceleration Phase: This is initiated by eccentric actions of the agonist (stretched muscle) as the muscle passes its normal ROM

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PNF PNF (proprioceptive neuromuscular facilitation) stretches capitalize on neuromuscular mechanisms that elicit relaxation (inhibition) in the muscle and allow us to achieve a greater stretch. Note: PNF techniques commonly come under the category of Muscle Energy Techniques (MET), a term used to describe a range of physical therapy techniques. These techniques are ideal for building long-term flexibility – we often perform the drills post-session or on separate mobility focused sessions.

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PNF Two fundamental principles of PNF: • Post-Isometric Relaxation(PIR): Following a contraction (6-8 seconds), a muscle enters a deeper state of relaxation (for around 5 seconds). These contractions are usually isometric (no change in muscle length – pushing against a partner or an object) but can also be performed with a concentric contraction (muscle shortening).

• Reciprocal Inhibition (RI): When a muscle contracts, the opposing muscle must relax to allow for efficient movement. Therefore, when contracting an opposing muscle or directly after, you are able to achieve a greater stretch. The nature of this technique allows you to engage the opposing muscles to “actively” reach the barrier position of the targeted muscle. Note: A contraction of just 20-30% is usually sufficient to invoke the desired response. However, clients will often try to push maximally – the most intuitive cue is to instruct them to contact at 50-60%.

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LOADED STRETCHES Loaded stretches are incredibly useful for Olympic weightlifters who need brilliant strength and mobility. Some of my favourite loaded stretches include: • The Overhead Squat – absolute favourite! • Lying Lat Stretch. • Dumbbell Fly Stretch.

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OVERHEAD SQUAT One of the best examples of loaded stretching is the overhead squat with a barbell. I have worked with literally dozens of clients with terrible mobility that had spent months doing the same stretching regimes to no prevail. After a couple of weeks of overhead squat work (starting with regressions), their mobility in their lower body, shoulders, and thoracic spine improved dramatically. To regress the overhead squat, I have the lifter stand with their heels on plates. From there, they use a technique barbell (5-10kg) and overhead squat as deep as possible. This is pushed until they achieve a decent ROM. From there, we progressively load the weight, and within a few sessions, most people are achieving a decent overhead squat.

The overhead squat is a prerequisite to the snatch. Also if you can overhead squat, it is unlikely you will have many problems with the front rack for the clean. PAGE: 14

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RESISTANCE BANDS Using resistance bands can be a highly effective way to increase the intensity of a stretch or assist a stretch by distracting a joint to allow for a greater range of motion. The elastic nature of resistance bands means they can be used to pull you into a greater stretch passively, or you can pull/push against them to create a PNF stretch. However, caution should be practiced to ensure the band is not able to cause injury. When you attach a resistance band to a sturdy structure, such as a post, there is essentially an endless list of ways in which you can attach the band to yourself to have it pull you into a stretch. For example, many of the conventional static stretches within this book can be performed with an anterior or posterior pull from the band (you can play with different setups and see what creates the best stretch). PAGE: 15

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JOINT DISTRACTION Joint distraction refers to when the joint (two bones meeting to form a joint) are pulled apart slightly to create more freedom of movement. For example, if you grab your left hand (close to the wrist) and pull it away from your forearm, this will distract the joint and allow you to achieve a greater stretch on the surrounding tissues.

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KEY MOBILITY DRILLS In the following slides, we will look at some of the most useful release techniques and stretches for Olympic Weightlifting, and following these slides, we will look at example mobility regimes – find which work best for you. • • • • • • • • • • • • • • • •

P18: Rolling the feet P19: Rolling the calves P20: Heel drop calf stretch P21: Standing calf stretch P22: Band ankle dorsiflexions P23: Rolling the quads & hip flexors P24: Rolling the TFL. P25: Standing quad stretch. P26: Couch quad & hip flexor stretch. P27: Rolling the adductors. P28: Frog stretch. P29: Deep squat adductor stretch. P30: 90/90 stretch. P31: Solo adductor PNF. P32: Rolling the hamstrings. P33: Bilateral hamstring stretch.

• • • • • • • • • • • • • • • •

P34: Unilateral hamstring stretch. P35: Rolling the Gluteus maximus. P36: Pigeon glute stretch. P37: Box pigeon glute stretch. P38: Rolling the thoracic spine. P:39 Standing thoracic rotations. P40: Quadruped thoracic rotations. P41: Side-lying thoracic rotations. P42: Rolling the lats. P43: Dead hang stretch. P44: Band lat stretch. P45: Loaded lat stretch. P46: Solo lat PNF. P47: Solo kneeling lat PNF. P48: Rolling the pectorals. P49: Standing pectoral stretch.

• • • • • • • • • • • • • •

P50: Solo pectoral PNF. P51: Band pectoral stretch. P52: External rotator stretch. P53: Internal rotator stretch. P54: Back scratch stretch. P55: Anterior deltoid stretch. P56: Band front to back. P57: BB rolling the triceps. P58: Standing triceps stretch. P59: Wall triceps stretch. P60: BB rolling the forearms. P61: Scraping the forearms. P62: Floor flexor stretch. P63: Floor extensor stretch. PAGE: 17

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ROLLING THE FEET 1. Stand up or sit on a bench or chair and place the massage ball or golf ball on the floor. 2. Place your foot on top of the ball and begin to roll the tissues on the sole of the foot. 3. Complete 1-3 sets of 30-60 seconds on each foot.

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ROLLING THE CALVES 1. Sit on the floor and place a foam roller under your calves. 2. Both sides can be done at the same time if the roller is long enough but doing one at a time allows for more pressure to be placed through the calves. 3. If rolling your left leg, place your right foot over your left, then raise your body up with your hands. 4. Slowly roll up and down the muscles for 30-60 seconds. Do not roll over the back of the knee, as there are structures in your knee crease that don’t respond well to rolling. Focus on the bulk of the muscle. 5. Complete 1-2 times on each side.

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HEEL DROP CALF STRETCH 1. Stand with the balls of your feet on the edge of a step or platform. 2. Both legs can be stretched at once, or you can raise one leg up to apply more weight to the supporting leg and increase the stretch. 3. When stretching the gastroc, keep your knee(s) straight. 4. You can also change the angle at which your toes are pointing (inwards/forwards/outwards) to vary the stretch. 5. Bend your knee(s) slightly, and you will feel the stretch transition from your gastroc to your soleus (bending your knee(s) slacks the gastroc). 6. Repeat on both sides if stretching each leg independently. 7. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 8. Complete 1-3 sets. PAGE: 20

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STANDING CALF STRETCH 1. Stand in a hip-width stance and place one foot to the front with your heel down and your toes up. 2. Bend the rear leg and sit back with your glutes to increase the stretch. 3. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 4. Complete 1-3 times on each side.

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BAND ANKLE DORSIFLEXIONS 1. Attach a high-tension band around a solid structure. 2. Step into the band with one foot and place the band around the crease of your ankle. 3. Stride forward onto a low box with the banded leg to apply tension to the band – the aim is to pull the talus bone back. 4. Place both your hands onto your thigh and push your leg forward to dorsiflex the ankle – ensure you keep your heel down. 5. This position can be held for 30-60 seconds, or oscillations can be used, where you push into dorsiflexion then roll the knee outwards to bring yourself back to the starting position. 6. Repeat on both sides. 7. Complete 1-3 sets.

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ROLLING THE QUADS & HIP FLEXORS 1. Place the foam roller or massage ball on the floor. 2. To roll the hip flexors. Lie onto the roller at the crease of your hip on one side – practice caution when placing a massage ball into the crease of the hip or groin to not overly stress the area. 3. To roll the quadriceps, roll up and down the entire length of the thigh – one or both legs can be rolled at a time, and you can rotate your leg to target the inner or outer side of the thighs. 4. Slowly roll up and down the muscle mass for 30-60 seconds. 5. Complete 1-2 sets on each side.

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ROLLING THE TFL Note: Rolling the TFL can help to relieve tension down the outer side of your leg. 1. Lie on the foam roller with the outer side of your hip, directly where your pants pocket would be. 2. Bring your other leg to the front and place your foot down in line with the knee of the leg being rolled for support. 3. Use your forearm and hand to support yourself. 4. Slowly roll up and down the muscle for 30-60 Seconds. 5. Repeat on both sides. 6. Complete 1-2 sets on each side.

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STANDING QUAD STRETCH 1. 2. 3. 4.

From a standing position, grab the top of one foot. Maintain a soft knee position with the supporting leg. Pull the foot up towards your glutes. Keep your knees close together, which ensures you maintain a full stretch down the length of your quads. 5. Squeeze your glutes, focusing on the side you are stretching, and drive the hip forward into hyperextension to facilitate the stretch. Your pelvis should remain neutral throughout. 6. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 7. Complete 1-3 times on each side.

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COUCH QUAD/HIP FLEXOR STRETCH 1. Place your right leg against a wall or the top of your foot onto a raised platform that is just below knee height. 2. This places you in a half-kneeling position with your left foot flat on the floor to the front. 3. Squeeze your glutes, specifically the right side, and drive your right hip forward into hyper-extension to facilitate the stretch. Your pelvis should remain neutral. 4. Raising the arm on the side of the stretch and reaching over the opposite shoulder increases the stretch. 5. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 6. Complete 1-3 times on each side.

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ROLLING THE ADDUCTORS 1. Lie face down on the floor with the roller to your side, at your hips. 2. Raise the leg you are rolling out to the side and place your inner thigh on the roller. 3. If you can’t raise your leg to the roller, simply lower it down, ensuring the roller ends up perpendicular to your leg. 4. Use your hands/forearms to raise your body up to apply more pressure onto the foam roller. 5. Slowly roll up and down the muscle mass for 30-60 seconds. 6. Complete 1-2 times on each side.

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FROG STRETCH 1. Get down into a quadruped position. 2. Spread your legs so your knees are as far apart as possible. 3. Sit back with your hips/glutes to apply a stretch to your inner thighs. 4. As you sit back with your hips, you can come down onto your forearms. 5. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense – you can also create a dynamic stretch by moving forward and back (oscillatory stretch). 6. Complete 1-3 times.

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DEEP SQUAT ADDUCTOR STRETCH 1. Stand with your feet shoulder-width apart. Toes can be angled out slightly. 2. Squat down into the deepest squat you can achieve. Try to maintain a neutral spine with a proud chest. 3. Some lumbar flexion (where your lower back rounds slightly as your pelvis tilts underneath) in a deep squat is normal. Just ensure it is not excessive or putting stress on your lower back. 4. Place your hands into a prayer position and use your elbows to push your knees outwards. 5. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 6. Complete 1-3 times.

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90/90 STRETCH 1. Sit on the floor and bring one leg to the front and one leg to rear with your knees bent at 90 degrees. 2. Your front leg will be rested on the outer side of the leg and the rear leg will be rested on the inner side of the leg – the hip of the front leg is externally rotated, and the hip of the rear leg is internally rotated. 3. Try to keep your torso upright – you will find you lean to the side of your front leg if there is tension around the hips and lower spine. 4. This stretch can be performed dynamically, fluidly transitioning from one side to the other without having your hands on the floor. 5. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 6. Complete 1-3 times on each side.

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SOLO ADDUCTOR PNF 1. Depending on how low you can go, support yourself with your hands or forearms on a bench, box, or sofa, etc. 2. Spread your legs into a box (side/center) split position. A front split position can also be used, which places more stretch onto the front leg’s hamstrings. 3. Hold the stretch for 10-15 seconds before releasing it slightly. 4. Engage the muscles you are stretching by contracting the muscles as if you are going to pull yourself up out of the split position using your legs alone – 50-60% intensity for 6-8 seconds. 5. Stop contracting and allow 1-2 seconds for the muscles to relax fully, and take a deep breath in. 6. Exhale slowly and lower yourself down into a deep split position to increase the stretch and hold for 10-15 seconds. 7. Repeat the previous steps 2-3 times and hold the final position for 20-30+ seconds. 8. Complete the stretch on both sides if performing front splits.

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ROLLING THE HAMSTRINGS 1. Sit on the floor and place a foam roller under the top of your right or left hamstring. 2. Both sides can be done at the same time if the roller is long enough. However, doing one at a time allows for more pressure to be placed through the hamstrings. 3. If rolling your left leg, place your right foot over your left, then raise yourself up with your hands. 4. Slowly roll up and down the muscle for 30-60 seconds. Ensure you do not roll over the back of the knee, as there are structures in your knee crease (lymph nodes) that you don’t want to drive a roller into. Focus on the bulk of the muscle. 5. Complete 1-2 times on each side.

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BILATERAL HAMSTRING STRETCH It’s important to understand that rounding your spine and dropping down to touch your toes isn’t necessarily a true test of hamstring flexibility. You might have a mobile lower spine that allows you to bend over double. 1. Stand with your feet hip-width or slightly wider apart. 2. Keep your knees straight throughout. However, they do not have to be locked out – you can maintain a soft knee position (slight bend). 3. Hinge at your hips by driving your glutes back, ensuring your knees do not bend and your chest remains proud. 4. As your glutes move back, you will feel the stretch on your hamstrings. 5. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 6. Complete 1-3 times. PAGE: 33

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UNILATERAL HAMSTRING STRETCH 1. Stand in a hip-width stance and place one foot to the front – keep the sole of your foot flat. 2. Bend the rear leg and sit back with your glutes to increase the stretch. 3. Raising your toes off the floor will increase the stretch and place far more emphasis on the calves. 4. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 5. Complete 1-3 times on each side.

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ROLLING THE GLUTEUS MAXIMUS 1. Place a foam roller or massage ball on the floor. A foam roller will help distribute the pressure across the gluteal area and be less intense. 2. Place your upper gluteal area on the foam roller (where your back pockets would be). 3. To roll your left-hand side, place your left leg over your right, so your left leg’s ankle is just above your right knee. This lengthens the musculature being worked. 4. If this is not possible, simply drop your right knee off to the side. 5. Slowly roll up and down the muscle mass for 30-60 seconds. 6. Complete 1-2 times on each side.

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PIGEON GLUTE STRETCH 1. Start on all fours. 2. To stretch your right side, place the outer side of your right leg onto the floor. The sole of your right foot will be pointing to the left, while your knee is pointing to the right. 3. Slide your left leg back as you move your right leg into position. 4. Keep your hips forward-facing and your chest proud. 5. Hinge forward while keeping your spine extended to increase the stretch – you can fold (bend) forward to stretch through your back also. 6. If you can, keep your right foot in line with your right knee. However, you might need to pull your foot back towards your hip. 7. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 8. Complete 1-3 times on each side. PAGE: 36

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BOX PIGEON GLUTE STRETCH 1. Stand behind a box. 2. To stretch your right side, place the outer side of your right leg onto the box. The sole of your right foot will be pointing to the left, while your knee is pointing to the right. 3. Stride back with your left leg as you move your right leg into position. 4. Keep your hips forward-facing and your chest proud. 5. Hinge forward while keeping your spine extended to increase the stretch. 6. If you can, keep your right foot in line with your right knee. However, you might need to pull your foot back towards your hip. 7. Hold for 30-60 seconds, or 2 minutes if the musculature is very tense. 8. Complete 1-3 times on each side.

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ROLLING THE THORACIC SPINE 1. Lie with your mid-back on the foam roller. 2. Extend your arms out in front of you and cross them over each other. You want your shoulders protracted (pushed forward) to lengthen the muscles of the back. 3. Slowly roll your mid-upper back area (up and down) for 30-60 seconds. 4. For a great extension drill, keep the foam roller static and take your arms extended overhead. From there, allow gravity to do the work and mobilize each vertebra (holding for 30-60 seconds). 5. Complete 1-2 times on each side.

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STANDING THORACIC ROTATIONS 1. Stand up and rotate to one side with your thoracic spine (rotate with your chest). 2. If you are stand in front of the corner of a wall or a post, you can use this to increase the stretch. 3. Hold the stretch for 30-60 seconds, or 2 minutes if the musculature is very tense. 4. Complete 1-3 times on each side.

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QUADRUPED THORACIC ROTATIONS 1. Get down onto all fours. 2. Place your right hand behind your head. 3. Shifting back with your hips facilitates a small degree of lumbar flexion, which will take away the arch. This ensures you don’t compensate for the movement by rotating your lumbar spine. 4. Place your right elbow under your torso before rotating round and pointing it toward the ceiling or as far as your mobility will allow. 5. Follow your elbow with your eyes. 6. Complete 2-3 sets of 5-10 rotations on each side.

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SIDE-LYING THORACIC ROTATIONS 1. 2. 3. 4.

Lie on your side. Raise both legs up to 90 degrees. Place your hands out to the front in a prayer position. Slowly rotate with your thoracic spine to bring the top arm over so that the back of your hand touches the floor or as far as mobility allows. 5. Keep your leg firmly on the foam roller throughout the whole movement. 6. Complete 2-3 sets of 5-10 rotations on each side.

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ROLLING THE LATS 1. Sit down on the floor with the foam roller to your left side. 2. Raise your left arm up and lie down on your side, with the foam roller placed onto the latissimus dorsi. You will feel the large muscle mass just below and to the rear of your armpit. 3. Slowly roll up and down the muscle mass for 30-60 seconds. 4. Complete 1-2 times on each side.

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DEAD HANG STRETCH 1. Hold onto a bar overhead – this can be done in a pronated (overhand – palms facing away from you), supinated (underhand – palms facing you) or neutral (palms facing each other) grip position. 2. Hang from the bar. 3. You can keep your shoulder blades retracted or allow your shoulder joint to distract to greatly increase the stretch. 4. Pushing your feet to the front slightly (with straight legs), will engage your hip flexors and abdominals and stabilise you position. 5. If height allows, this position can also be done with slight support from you heels on the floor. 6. Hold the position for 5-30 seconds. 7. Complete 1-3 sets.

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RESISTANCE BAND LAT STRETCH 1. Attach the band to something solid, a vertical or horizontal bar is ideal. 2. Grab the band with your left hand, then turn your back to the band, so your arm is bent over your shoulder with your elbow pointing forward and up. 3. Step forward with your left leg and lean forward slightly to put tension onto the band. 4. The band tension will pull back on your arm, creating a great stretch. 5. Be sure not to lean too far forward, as you could lose balance and injure your arm. 6. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 7. Complete 1-3 times on each side.

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LOADED LAT STRETCH 1. Grab a set of light dumbbells and lie on a bench. 2. Bending your knees and raising your feet up onto the bench will flatten your lower spine and prevent it from extending to compensate. 3. With straight arms, bring your arms overhead. 4. Hold the bottom position for 5-15 seconds and perform 3-5 reps. 5. If it gets too heavy, you can simply drop the weights (the weight should be more than manageable).

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SOLO STANDING LAT PNF 1. Stand behind a barbell on a rack or a windowsill, etc. 2. Place your hands (palms down) onto the barbell. 3. Push your head and torso down to apply the lat stretch (this is a great thoracic extension drill). 4. Hold the stretch for 10-15 seconds before releasing it slightly and push your hands into the barbell to engage the lats – 50-60% intensity for 6-8 seconds. 5. Stop contracting, take a deep breath in, and allow 1-2 seconds for the muscle to relax fully. 6. Exhale slowly, drop your head and torso again to apply the stretch reach the next barrier position, and hold for 10-15 seconds. 7. Repeat the previous steps 2-3 times and hold the final position for 20-30+ seconds.

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SOLO KNEELING LAT PNF 1. Kneel behind a bench/box/sofa. 2. Bend your elbows and bring your hands behind your head – you can put your hands into a prayer position. 3. Lean forward and place the bottom of your upper arms on the bench. 4. Push your head and torso down to apply the lat stretch (this is a great thoracic extension drill). 5. Hold the stretch for 10-15 seconds before releasing it slightly and push your arms into the bench to engage the lats – 50-60% intensity for 6-8 seconds. 6. Stop contracting, take a deep breath in, and allow 1-2 seconds for the muscle to relax fully. 7. Exhale slowly, drop your head and torso again to apply the stretch reach the next barrier position, and hold for 10-15 seconds. 8. Repeat the previous steps 2-3 times and hold the final position for 20-30+ seconds. PAGE: 47

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ROLLING THE PECTORALS 1. Place a massage ball onto a post at chest height. 2. Push your chest into the ball, just to the side of your armpit to target the pec minor. 3. Knead the tissues for 30-60 seconds. 4. You can flex your shoulder at 90 degrees and slowly horizontally flex and extend the shoulder to maximize the effectiveness of the release – perform 5-10 horizontal flexions and extensions. 5. Complete 1-2 times on each side.

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STANDING PECTORAL STRETCH 1. Raise your hand up with your elbow bent at 90 degrees. 2. Place your forearm along the edge of the door frame/wall/post and turn your body away from your arm. 3. Hold for 30-60 seconds for a regular stretch or 2 minutes if the musculature is very tense. 4. Complete 1-3 times.

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SOLO PECTORAL PNF 1. Stand and raise your hand up with your elbow bent at 90 degrees. 2. Place your forearm along the edge of the door frame/wall/post and turn your body away from your arm to reach the barrier position. 3. Hold the stretch for 10-15 seconds before releasing it slightly and pushing your forearm into the structure – 50-60% intensity for 6-8 seconds. 4. Stop contracting, take a deep breath in, and allow 12 seconds for the muscle to relax fully. 5. Exhale slowly and turn your body away from your arm to reach the next barrier position and hold for 10-15 seconds. 6. Repeat the previous steps 2-3 times and hold the final position for 20-30+ seconds. 7. Complete the stretch on both sides.

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BAND PECTORAL STRETCH 1. Attach a low-tension band to a solid structure – the height can be modified to create different stretches. 2. Hold each end of the band and turn your back to the band attachment point. 3. Raise your arms up to the sides (palms forward) and step forward to apply tension to the band and increase the stretch. 4. You can move the position of your arms to target different areas of the pecs and shoulders. 5. Ensure you fully support the position with your legs (don’t lean too far into the stretch) – you shouldn’t be at risk of falling. 6. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 7. Complete 1-3 times.

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DOWEL EXTERNAL ROTATOR STRETCH 1. Take a dowel in your left hand and bring your left hand behind your back so the dowel is running up your back and over your head. 2. Take your right hand overhead and grab the dowel. 3. Gently pull the dowel forward with your right hand, either over your right or left shoulder (try both and see which one feels best). 4. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 5. Complete 1-3 times on each side.

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DOWEL INTERNAL ROTATOR STRETCH 1. Grab a dowel in your left hand. 2. Bend your elbow fully and externally rotate your shoulder. This will bring the dowel onto the outer side of your left arm. 3. Bring your right arm under your left arm and grab the dowel. 4. Gently pull on the dowel to apply the stretch. 5. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 6. Complete 1-3 times on each side.

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BECOME THE EXPERT

BACK SCRATCH STRETCH 1. Stand up straight and place one hand over your shoulder and behind your head (palm facing your back and fingers down). 2. Place your other arm behind your lower back (palm facing outward and fingers upward). 3. Push the arms towards each other to increase the stretch. However, caution should be practiced not to place maladaptive stress on the shoulder joints. 4. A towel or band can be used to assist the stretch, either pulling down to increase the stretch on the top arm or pulling up to increase the stretch on the bottom arm. 5. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 6. Complete 1-3 times on each side.

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BECOME THE EXPERT

ANTERIOR DELTOID STRETCH 1. Stand with your back to the raised surface (kitchen surface, windowsill, etc). 2. Bring your elbows back so you can place your palms onto the raised surface. 3. Drop your body down under control to apply a stretch. 4. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 5. Complete 1-3 times.

PAGE: 55

BECOME THE EXPERT

BAND FRONT-BACKS 1. Grab a red band with a wide overhand grip. The wider your arms, the easier it is to take the band overhead and down towards your glutes. 2. The band gives you the freedom to widen your grip as you pass it overhead. Your grip should be wide enough so that you aren’t forced to aggressively stretch the band out as you perform the movement, as this can cause you to shrug your shoulders, engaging musculature rather than promoting mobility. 3. Start with the band at your hips and while maintaining straight arms throughout, pass it overhead until it reaches your glutes, or the range of motion you can achieve. 4. Complete 2-3 sets of 5-10 reps.

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BECOME THE EXPERT

BB ROLLING THE TRICEPS 1. Set the barbell up on a rack at lower chest height. 2. Place the back of one arm onto the sleeve of the barbell while supporting yourself and the barbell with your other hand. 3. Slowly roll up and down the muscle for 30-60 seconds. 4. You can also flex and extend your elbow to increase the release. 5. Complete 1-2 times on each side.

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BECOME THE EXPERT

STANDING TRICEPS STRETCH 1. Stand upright with a hip-width stance. 2. Take your left arm overhead and reach down the center of your back. 3. Take your right arm and place it above your left elbow (on the triceps). 4. Pull on your left arm to pull it down and towards your right side 5. Hold for 30-60 seconds for a regular stretch or 2 minutes if the musculature is very tense. 6. Complete 1-3 times on each side.

PAGE: 58

BECOME THE EXPERT

WALL TRICEPS STRETCH 1. Bend your left elbow and bring your left hand over your right shoulder. 2. Place the back of your left arm on a wall or post and lean into it to apply a stretch. 3. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 4. Complete 1-3 times on each side.

PAGE: 59

BECOME THE EXPERT

BB ROLLING THE FOREARMS 1. Set up a barbell up on a rack at around chest height – the barbell can be lowered to abdominal height if you find it easier to roll the tissues in this position. 2. Place your forearm on the sleeve of the barbell (on top for the flexors and underneath for the extensors). 3. Slowly roll up and down the muscle for 30-60 seconds. 4. Complete 1-2 times on each side.

PAGE: 60

BECOME THE EXPERT

SCRAPING THE FOREARMS Scraping tools can be used to apply pressure and scrape the skin to relieve tension. I often use a Gua Sha scraping tool on my forearms (flexors) prior to front squatting in a front rack position – if someone feels discomfort in their wrists when they are in a front rack position, 30-60 seconds of scraping usually sorts it out. Gua Sha is a traditional Chinese method, and the term comes from the Chinese word for scraping. 1. Hold the scraping tool in one hand and hold your other forearm to the front. 2. Scrape from your wrist to your elbow – we tend to massage towards the heart. 3. You can scrape both your flexors and extensors. 4. Scrape for 30-60 seconds on each side. PAGE: 61

BECOME THE EXPERT

FLOOR FLEXOR STRETCH 1. Kneel on the floor and place the palms of your hands on the floor with your fingers facing you. 2. Ensure the heel of your palms stays down and lean back to apply a stretch. 3. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 4. Complete 1-3 times.

PAGE: 62

BECOME THE EXPERT

FLOOR EXTENSOR STRETCH 1. Kneel on the floor and place the back of your hands (dorsal side) on the floor with your fingers pointing towards each other. 2. Push down onto your hands to apply the stretch. 3. Hold for 30-60 seconds for a regular stretch, or 2 minutes if the musculature is very tense. 4. Complete 1-3 times.

PAGE: 63

BECOME THE EXPERT

PRE-WEIGHTLIFTING ROUTINE Here’s a great routine to use prior to Olympic Weightlifting. TECHNIQUE

SETS/REPS/TIME

Rolling Feet

1x 30-60 Seconds (Each Side)

Rolling Calves

1x 30-60 Seconds (Each Side)

Heel Drop Calf Stretch

1x 30-60 Seconds (Each Side)

Rolling Hamstrings

1x 30-60 Seconds (Each Side)

Rolling Glutes

1x 30-60 Seconds (Each Side)

Rolling Quads & Outer Thighs

1x 30-60 Seconds (Each Side)

Rolling Pecs

1x 30-60 Seconds (Each Side)

Rolling Lats

1x 30-60 Seconds (Each Side)

Band Lat Stretch

1x 30-60 Seconds (Each Side)

Rolling Thoracic Spine

1x 30-60 Seconds

Thoracic Extension Drill

1x 30-60 Seconds

NOTES Roll at a good tempo that will encourage circulation and help to raise deep muscle temperature.

PAGE: 64

GENERAL WARM-UPS BECOME THE EXPERT

BECOME THE EXPERT

INTRODUCTION A warm-up prepares you for the activity at hand, both physically and psychologically. It gets you ready to perform at your best and reduces your risk of injury – a warm-up usually lasts between 10-20 minutes. During a warm-up, we aim to raise your heart rate, blood flow, and respiration rate. It should also increase core and muscle temperature, joint viscosity (reduces friction within the joint), and muscle elasticity. A warm-up can include generic methods to increase your body temperature, for example, using a rowing machine. However, it should also include activities that work the specific muscle and movements that are going to be used during the main session.

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BECOME THE EXPERT

SQUAT WARM-UP Phase

Exercise/Drill

Sets/Reps/Time

Rest

Raise

Prowler Push (40-80kg)

4x50m

30-40 Seconds

Activate & Mobilize

Bodyweight Squat

2x10

15-20 Seconds

DROME’s

Bodyweight Lunges

2x5 Each Side

15-20 Seconds

Band Activation

Lateral Band Walk

2x20 Strides Each Side

10-15 Seconds

Spanish Squat

2x30 Second Iso Holds +10 Squats

20-30 Seconds

Box Jumps

3x3

15-20 Seconds

Potentiate

Barbell Sets PAGE: 67

BECOME THE EXPERT

SNATCH WARM-UP Phase

Exercise/Drill

Sets/Reps/Time

Rest

Raise

Rower

3-5 Minutes

N/A

Activate & Mobilize

Roll Lower Body

2-3 Minutes

N/A

DROME’s

Bodyweight Squat

2x10

10-15 Seconds

Pec Release

1x30 Seconds Each Side

N/A

Band Front to Back Band Face Pull

1x15 2x15

N/A 15-20 Seconds

Spanish Squat

2x30 Seconds

30 Seconds

Band Good Morning Vertical Jump

2x15 3x3

15-20 Seconds

Band Activation

Potentiate

Barbell Sets PAGE: 68

BECOME THE EXPERT

CLEAN & JERK WARM -UP Phase

Exercise/Drill

Sets/Reps/Time

Rest

Raise

Rower

3-5 Minutes

N/A

Activate & Mobilize

Roll Lower Body

2-3 Minutes

N/A

DROME’s

Bodyweight Squats

2x10

10-15 Seconds

Roll Lat + Band Stretch

1x30 Seconds Each Side

N/A

Quadruped Thoracic Rotations Band Upright Row

1x10 Each Side

N/A

2x15

15-20 Seconds

Terminal Knee Extension

2x15 Each Side

15-20 Seconds

Band Good Morning Vertical Jumps

2x15 3x3

15-20 Seconds 15-20 Seconds

Band Activation

Potentiate

Barbell Sets PAGE: 69

BECOME THE EXPERT

BAND FACE-PULL 1. Attach the band to something solid at chest height, either looping the band around and holding both ends or looping the band through itself, so you have hold of one end of the band with both hands. 2. Facing the attachment point, grab the band with an overhand grip. Or you can grasp the band with just your fingers, rather than a full grip, to help encourage the upper back to work as the primary mover rather than the biceps. 3. Step backwards to apply tension to the band. 4. Keep your chin back. 5. Pull backwards and slightly upward to bring yourself into a double bicep pose position. Maintain good head posture, pull your hands back to your temples, and don’t push your head towards the band. 6. Return to the starting position under control, allowing your shoulders to extend slightly. 7. Complete 2-3 sets of 10-20 reps. PAGE: 70

BECOME THE EXPERT

BAND UPRIGHT ROW 1. Stand upright in good posture. 2. Stand on the inside of a low to medium-tension band and hold the top end with a narrow shoulder-width grip – a wider grip is less stressful on the shoulders. 3. Brace your core. 4. Pull upwards and outwards with your elbows to pull the band up while keeping the band as close to the body as possible – keep your wrists lower than your elbows (don’t turn them over). 5. Hold the top position for a second or two before slowly lowering the shoulders back down to the starting position and complete successive reps. 6. Complete 2-3 sets of 10-20 reps.

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LATERAL BAND WALK 1. Place a small loop band around your feet or lower legs or hold a long band in each hand and stand on it – having it around your feet can help to increase glute engagement. 2. Stand up tall with good posture, bend your knees slightly. 3. Step 1-2 foot-widths in the direction you are going. Stay in control, and don’t allow your leg to be dragged by the band. 4. Complete 2-3 sets of 10-20 strides in each direction.

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BECOME THE EXPERT

SPANISH SQUAT Spanish squats are one of the best warm-up exercises to perform prior to squatting or any other session that involves the legs.

1. Attach 1-2 medium to high tension resistance bands around a solid structure. 2. Step into the band(s) so that they are placed at the top of the calves. 3. Walk back to apply tension to the bands – the bands will support you as you sit back but will not save you from falling. 4. Sit back into a parallel squat with your shins vertical – the bands allow for this. 5. Hold this position for 30-40 seconds. 6. After the isometric hold, you can perform 5-10 squats to really get the quads firing (keep the shins vertical). 7. Complete 2-3 sets of 30-40 second holds. PAGE: 73

BECOME THE EXPERT

TERMINAL KNEE EXTENSION 1. Place a medium to high tension band around something solid at knee height. 2. Step into the band with one leg and place the band around the back of the knee (in the crease). 3. Step back to apply tension to the band. 4. With the leg that is attached to the band, slowly roll forward onto the ball of the foot to bend your knee. 5. Slowly bring your foot back down onto your heel and lock your knee fully, ensuring you don’t place unnecessary stress on the joint by forcing it into a hyperextension. 6. Complete 2-3 sets of 10-15 reps on each side.

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BAND GOOD MORNING 1. Stand inside of a medium to high tension band. 2. Hinge at your hips and place the band over the back of your neck. 3. Explosively extend your hips to stand up straight. 4. Hinge at your hips until your torso is just above parallel to the floor – maintain soft knees and ensure your glutes push rearwards to maximize the stretch and activation of the hamstrings. 5. Complete 2-3 sets of 10-15 reps.

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BECOME THE EXPERT

VERTICAL JUMP 1. Stand in a hip-width stance. 2. Explosively flex the hips and knees into a quarter squat position and as you do this, swing your arms to the rear. Some test protocols may involve the athlete having their hands on their hips (with an arm swing, jumps are generally >10% higher. 3. Drive your feet into the floor. 4. As you triple extend, drive your arms forward into the guard position. 5. Land with bent hips and knees to cushion the impact. 6. Complete 1-5 sets of 1-3 reps.

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BOX JUMP 1. Stand in a hip-width stance about 1-2ft behind the box. 2. Swing your arms rearwards as you simultaneously sit back with your hips and bend your knees. 3. Swing your arms forward as you drive your feet into the floor and explode upwards and forwards. 4. Bend your knees upon landing to reduce the impact. 5. Step back down off the box before getting ready for successive reps. 6. Perform 2-3 sets of 1-5 reps.

PAGE: 77

BARBELL WARM-UPS BECOME THE EXPERT

BECOME THE EXPERT

INTRODUCTION Performing a barbell complex is one of the best ways to warm-up for Olympic weightlifting. Barbell complexes are a series of exercises performed back-to-back with the barbell.

We will look at the SCC Barbell Warm-Ups for: • The Snatch • The Clean • The Jerk

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BECOME THE EXPERT

SCC SNATCH WARM -UP Here are the steps to the SCC Snatch Warm-Up: 1. Low Barbell Squat x5 2. Snatch-Grip RDL x5 3. Hang Snatch Pull x 5 4. Hang Snatch High Pull x5 5. Tall Muscle Snatch x5 (keep overhead on the last one) 6. Overhead Squat x3 7. Snatch Balance x3 8. Tall Snatch x3 9. Hang Snatch x2 10. Snatch x1

PAGE: 80

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SCC CLEAN WARM-UP Here are the steps to the SCC Clean & Jerk Warm-Up: 1. Low Barbell Squat x5 2. Clean-Grip RDL x5 3. Hang Clean Pull x 5 4. Hang Clean High Pull x5 5. Tall Muscle Clean x5 (keep overhead on the last one) 6. Front Squat x3 7. Tall Clean x3 8. Hang Clean x2 9. Clean x1 10. Move onto jerk warm-up if performing jerks.

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SCC JERK WARM-UP Here are the steps to the SCC Clean & Jerk Warm-Up: 1. 2. 3. 4.

Strict Press x5 Push Jerk x4 Power Jerk x3 Split Jerk x2 (on main leg or each side if you practice both).

PAGE: 82

PRELOAD PROGRAM BECOME THE EXPERT

BECOME THE EXPERT

3-WEEK PRELOAD This preload program focusses on general strength training with a bias towards Olympic weightlifting. This preload will prepare your structures for the high stress that Olympic weightlifting puts on your body. Ideally, rest from Olympic weightlifting (squatting) for 1 day between each session and 2 days after day 3. Lift intensity is quantified using the RPE scale which is explained on the next page. 5 Rep maxes are performed on the major lifts on week 3. Add 15% to these numbers (weight lifted x 1.15) to estimate your 1RM. 1RME’s (1RM Estimates) are not an exact science but act as a great guideline to program off – working off percentages of the 1RME.

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BECOME THE EXPERT

THE RPE SCALE The preload program works off the RPE Scale (Rating of Perceived Exertion): 1-10 Scale. Most exercises will be programmed between RPE 6 and 10. See RPE 6 as 60%, 7 as 70%, 8 as 80%, 9 as 90% and 10 as 100% intensity for the given sets or reps. For example, if you are performing 5 reps at RPE 9, we want them 5 reps to be very hard, but you could probably do 1 or 2 more reps. RPE

INTENSITY

1-2

Vey easy

3

Easy

4

Moderate

5-6

Somewhat hard

7-8

Hard

9

Very Hard

10

Maximal PAGE: 85

THE PRELOAD DAY 1

DAY 2

DAY 3

SQUAT + UPPER PUSH

DEADLIFT + UPPER PULL

SQUAT + UPPER PUSH

EXERCISE FRONT SQUAT

STRICT PRESS

RFESS

DB Z PRESS

GHD BACK EXTENSION

WEEK

SETS/REPS RPE

EXERCISE

WEEK

SETS/REPS RPE

EXERCISE

WEEK

SETS/REPS RPE

1

5x5

7-8

2

5x3

8-9

10

3

5RM

10

4x10

7-8

1

4x6

7

2

4x8

8-9

2

4x5

8

10

3

4x6

10

3

4x4

9

3x10 ES

7

1

4x10

7

1

4x12

7

2

3x8 ES

8

2

4x8

8

2

4x10

8

3

3x6 ES

9

3

4x8

9

3

4x8

9

1

4x12

7

1

4x12 ES

7

1

3x5 ES

7

2

4x10 ES

8

2

3x4 ES

8

1

5x5

7-8

2

5x3

8-9

10

3

5RM

5x8

7-8

1

2

5x6

8-9

3

5RM

1

1

5x8

7-8

2

5x6

8-9

3

5RM

1

CLEAN DEADLIFT

PENDLAY ROW

SG UPRIGHT ROW

SINGLE-ARM ROW

OVERHEAD SQUAT

SG BTN PUSH PRESS

LATERAL LUNGE

2

4x10

8

3

4x8

9

3

4x8 ES

9

3

3x3 ES

9

1

3x10

7

1

3x10

7

1

3x10

7

2

3x12

8

2

3x12

8

2

3x12

8

3

3x15

9

3

3x15

9

3

3x15

9

HANGING KNEE RAISE

DB SNATCH

GHD BACK EXTENSION

BECOME THE EXPERT

FRONT SQUAT The front squat is a fundamental movement for Olympic weightlifters and will usually become your primary squat variation if you choose to take on a weightlifting bias in your training. 1. Take the barbell off the rack in a front rack position. The barbell should be sat just behind the highest point of your shoulders with the weight loaded down your spine – the closer to your throat the better! 2. Take a 2-3 short strides back and adopt your squatting stance (around shoulder width). 3. Take a deep breath in and engage your trunk muscles. 4. Bend at your hips and knees and drop into a full-depth (ass to grass) squat – aim to get your hips over your heels (don’t sit back with your hips). 5. Recoil out of the bottom, breathe out at the top and perform successive reps. PAGE: 87

BECOME THE EXPERT

CLEAN DEADLIFT A clean deadlift has a slightly different starting position and technique to a conventional deadlift. This technique actually makes it a little harder to pull the weight off the floor but sets the optimal position for the clean. 1. Stand with the balls of your feet under the barbell (bottom of your laces). 2. Bend at your hips and knees and grab the barbell with a hook grip. 3. Sit back with your hips, look forward and drive your spine into extension. 4. Take a deep beath in and engage your trunk muscles. 5. Drive your feet into the floor to break inertia and elevate the barbell off the floor. 6. Lift the barbell smoothly and maintain the position of your trunk as the barbell passes your knees. 7. Drive your hips into the barbell and extend them. 8. Reverse the movement to bring the barbell back down to the floor and perform successive reps. 9. You can breathe out at the top or at the bottom.

PAGE: 88

BECOME THE EXPERT

OVERHEAD SQUAT The overhead squat is a prerequisite to the snatch and needs to be mastered. 1. In a snatch-grip, take the barbell overhead. 2. Keep the barbell over the back of your neck – there will be a slight posterior bias in the wrists. 3. Adopt your squatting stance. 4. Take a deep breath in and engage your trunk muscles. 5. Cue to spread the barbell apart with your hands to maximize tension. 6. Bend at your hips and knees and drop into a full-depth (ass to grass) squat – aim to get your hips over your heels (don’t sit back with your hips). 7. Hold the bottom position for a second before driving your feet into the floor and your hands into the barbell to return to the starting position and perform successive reps. PAGE: 89

BECOME THE EXPERT

STRICT PRESS The strict press is essential for developing overhead strength. Some may perform the strict press from a rack position. However, without the initial dip and drive to propel the barbell off your shoulders, it is best performed from a standard press position. 1. Hold the barbell at the base of your palms with your elbows directly underneath it. 2. Take the barbell off the rack and take 2-3 short stride back. 3. Take a deep breath in and engage your trunk and gluteal muscles. 4. With your head back, drive your palms into the barbell and start to press it overhead. 5. As the barbell passes your head, engage your upper back to rotate your shoulder blades upwards. This will take your head and torso underneath the barbell. 6. Hold the barbell at the top for a second before bringing it back to the starting position and performing successive reps.

PAGE: 90

BECOME THE EXPERT

PENDLAY ROW The Pendlay row is a great way to develop back strength. 1. Stand with your toes under the barbell. 2. Hinge at your hips and bend your knees slightly (shins vertical) and grab the barbell with a shoulder-width or slightly wider grip. 3. Your torso should be parallel or slightly above parallel to the floor. 4. Take a deep breath in and engage your trunk muscles. 5. Pull the barbell and bring it explosively towards your lower chest. 6. Lower the barbell back down to the floor under control and perform successive reps.

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BECOME THE EXPERT

SG BTN PUSH PRESS Behind the neck presses can be hard on your shoulders but are brilliant for those that want to build weightlifting specific overhead strength and stability. 1. 2. 3. 4.

With the barbell on your back, adopt your snatch-grip. In a hip to shoulder-width stance. Take a deep breath in and engage your trunk muscles. bend your knees (push your knees out) to dip and drive the barbell off your back. 5. As the barbell is propelled upwards, drive your palms into the barbell, pressing it to lock the barbell out overhead. 6. Bring the barbell back down to you back under control and drip your knees before it lands on your traps to cushion the impact (this can take some getting used to).

PAGE: 92

BECOME THE EXPERT

RFESS The Rear Foot Elevated Split Squat (aka Bulgarian split squat) is a brilliant way to build leg size and strength. 1. Place your rear leg on a bench, box or stack of weight plates, etc. 2. The rear leg can be placed with the top of your foot down or with your toes curled round to support yourself on the ball of your foot. 3. Stride forward with the front leg. The optimal stride length allows for full depth without creating an excessive stretch on the hip flexors of the rear leg and without the front knee tracking too far forward (it is fine for the knees to come over your toes, but it is not necessary during this exercise with the right setup). 4. Squat down until the rear knee is 1-2 inches off the floor and drive your front foot into the floor to raise back up to the starting position. 5. Perform successive reps. PAGE: 93

BECOME THE EXPERT

SG UPRIGHT ROW Snatch-grip upright rows are one of the best ways to develop trapezius and vertical pulling strength. 1. Hold the barbell with a snatch grip in the power position (across the creases of your hips). 2. Take a deep breath of air and engage your trunk muscles. 3. Note: Rather than bracing and using the valsalva maneuverre, lifters will often breathe with the movement (anatomical breathing). 4. Explosively pull the barbell upwards to a point where your elbows are at approximately shoulder height. 5. Control the barbell as it descends and perform successive reps.

PAGE: 94

BECOME THE EXPERT

LATERAL LUNGE Lateral lunges are a great way to build overall leg strength and reduce the risk of groin injuries. You can stride into each lunge or set a preset stance. 1. With a barbell on your back or a weight held to your front, adopt a wide stance which allows you to lunge to each side. 2. Keep the soles of your feet flat and your toes pointing forwards. 3. Take a deep breath in and engage your trunk muscles. 4. Squat down to one side, ensuring you are sitting back with your hips to maintain depth and maximize the engagement of the posterior chain. 5. Drive your foot into the floor to raise back up to the starting position and perform successive reps.

PAGE: 95

BECOME THE EXPERT

DB Z PRESS The Z (Žydrūnas Savickas) press works both your shoulders and core intensely – it makes light weight feel hard. 1. Grab a set of dumbbells and sit on the floor with your legs out to your front. 2. Bring the dumbbells up to your shoulders. 3. Take a deep breath of air and engage your trunk muscles. 4. Press the dumbbells overhead, hold the position at the top for second and return them to the starting position. 5. Perform successive reps.

PAGE: 96

BECOME THE EXPERT

SINGLE-ARM ROW The single-arm row is one of the best way to develop back and grip strength. The movement can be performed with or without a knee support on a bench.

1. Bend over and support yourself with one hand on a bench. 2. Take a split stance (if rowing with your right hand, put your right leg to the rear) and grab a dumbbell in one hand. 3. Drop your shoulder to stretch your back muscles. 4. Pull the dumbbell up to your side and perform successive reps.

PAGE: 97

BECOME THE EXPERT

DB SNATCH The dumbbell snatch is an easy exercise to understand and master and helps to build total body strength and shoulder stability. 1. Place a dumbbell on the floor. 2. Stand over the dumbbell. 3. Bend at your hips and knees and grab the dumbbell with one hand (ensure your other arm is not on your leg). 4. Drive your chest up, take a deep breath in and engage your trunk muscles. 5. Pull on the dumbbell and pull it in a vertical path. 6. Once your elbow come up to the height of your shoulder, turn it over and lock your arm out overhead. 7. Perform successive reps.

PAGE: 98

BECOME THE EXPERT

GHD BACK EXTENSION Most of the top weightlifters in the world do A LOT of GHD back extension work, which is a sign of how good this exercise is for developing the necessary back strength. 1. Set the GHD up so when lying on it with straight legs, your hips are just in front of the thigh pads. 2. Bend at your hips to drop your torso. 3. Engage your posterior chain muscles (calves, hamstrings, glutes, quadratus lumborum and erector spinae) to extend your hips and hyperextend your back slightly. 4. Perform successive reps.

PAGE: 99

BECOME THE EXPERT

HANGING KNEE RAISE Hanging knee raises are a great exercise for your abdominals and hip flexors. 1. Hang from a bar and bring your feet to the front slightly to stabilize the position. 2. Raise your knees up under control. 3. Lower your legs under control and perform successive reps.

PAGE: 100

FUNDAMENTALS PROGRAM BECOME THE EXPERT

BECOME THE EXPERT

INTRODUCTION The Fundamentals Program is the next step from the Preload program and is designed to introduce the Olympic lifts and their many variations. The Training Split: 4-Weeks – 3 sessions a week

• Day 1: Snatch + Clean Assistance • Day 2: Jerk + Upper Push Assistance • Day 3: Clean + Snatch Assistance

PAGE: 102

WEEK 1 – DAY 1 DAY 1 SNATCH + CLEAN ASSISTANCE EXERCISE

SETS & REPS

REST

POWER SNATCH

6x1 RPE 6-7

1 MIN

CLEAN PULL

4x3 RPE 8

1-2 MINS

MID-HANG CLEAN HIGH PULL

3x3 RPE 7

1-2 MINS

CLEAN GRIP RDL

4x8 RPE 7

1-2 MINS

HANGING KNEE RAISE

3x10 RPE 7

30-60 SECS

NOTES

WEEK 1 – DAY 2 DAY 2 JERK + UPPER PUSH ASSISTANCE EXERCISE

SETS & REPS

REST

PUSH JERK

6x1 RPE 6-7

1 MIN

STRICT PRESS

4x8 RPE 8

1-2 MINS

SNATCH GRIP BTN PRESS

4x6 RPE 7

1-2 MINS

LATERAL RAISE

4x12 RPE 7

1-2 MINS

GHD BACK EXTENSION

3x10 RPE 7

30-60 SECS

NOTES

BTN = BEHIND THE NECK

WEEK 1 – DAY 3 DAY 3 CLEAN + SNATCH ASSISTANCE EXERCISE

SETS & REPS

REST

POWER CLEAN

6x1 RPE 6-7

1 MIN

SNATCH PULL

4x3 RPE 8

1-2 MINS

MID-HANG SNATCH HIGH PULL

4x3 RPE 7

1-2 MINS

SNATCH GRIP RDL

4x8 RPE 7

1-2 MINS

AB ROLL OUT

3x5 RPE 7

30-60 SECS

NOTES

WEEK 2 – DAY 1 DAY 1 SNATCH + CLEAN ASSISTANCE EXERCISE

SETS & REPS

REST

SNATCH

6x1 RPE 6-7

1 MIN

MUSCLE CLEAN

4x3 RPE 8

1-2 MINS

FRONT SQUAT

3x5 RPE 8

1-2 MINS

CLEAN GRIP UPRIGHT ROW

4x8 RPE 7

1-2 MINS

HANGING KNEE RAISE

3x15 RPE 8

30-60 SECS

NOTES

WEEK 2 – DAY 2 DAY 2 JERK + UPPER PUSH ASSISTANCE EXERCISE

SETS & REPS

REST

POWER JERK

6x1 RPE 6-7

1 MIN

STRICT PRESS

4x6 RPE 8

1-2 MINS

SNATCH GRIP BTN PUSH PRESS

4x5 RPE 7

1-2 MINS

SEATED DB PRESS

4x10 RPE 7

1-2 MINS

GHD BACK EXTENSION

3x15 RPE 8

30-60 SECS

NOTES

WEEK 2 – DAY 3 DAY 3 CLEAN + SNATCH ASSISTANCE EXERCISE

SETS & REPS

REST

CLEAN

6x1 RPE 6-7

1 MIN

MUSCLE SNATCH

4x3 RPE 8

1-2 MINS

OVERHEAD SQUAT

4x5 RPE 7

1-2 MINS

SNATCH GRIP UPRIGHT ROW

4x8 RPE 7

1-2 MINS

AB ROLL OUT

3x8 RPE 8

30-60 SECS

NOTES

WEEK 3 – DAY 1 DAY 1 SNATCH + CLEAN ASSISTANCE EXERCISE

SETS & REPS

REST

POWER SNATCH

6x2 RPE 6-7

1 MIN

CLEAN PULL

4x2 RPE 9

1-2 MINS

HANG CLEAN HIGH PULL

3x3 RPE 8

1-2 MINS

CLEAN GRIP RDL

4x6 RPE 8

1-2 MINS

HANGING KNEE RAISE

3x20 RPE 8

30-60 SECS

NOTES

WEEK 3 – DAY 2 DAY 2 JERK + UPPER PUSH ASSISTANCE EXERCISE

SETS & REPS

REST

SPLIT JERK

6x1 RPE 6-7

1 MIN

PUSH PRESS

4x5 RPE 8

1-2 MINS

SNATCH GRIP BTN PUSH JERK

4x4 RPE 7

1-2 MINS

DB Z PRESS

4x10 RPE 7

1-2 MINS

GHD BACK EXTENSION

3x20 RPE 9

30-60 SECS

NOTES

WEEK 3 – DAY 3 DAY 3 CLEAN + SNATCH ASSISTANCE EXERCISE

SETS & REPS

REST

POWER CLEAN

6x2 RPE 6-7

1 MIN

SNATCH PULL

4x2 RPE 9

1-2 MINS

HANG SNATCH HIGH PULL

3x3 RPE 8

1-2 MINS

SNATCH GRIP RDL

4x6 RPE 8

1-2 MINS

AB ROLL OUT

3x10 RPE 9

30-60 SECS

NOTES

WEEK 4 – DAY 1 DAY 1 SNATCH + CLEAN ASSISTANCE EXERCISE

SETS & REPS

REST

SNATCH

6x2 RPE 6-7

1 MIN

POWER CLEAN

4x2 RPE 8

1-2 MINS

FRONT SQUAT

3x3 RPE 9

1-2 MINS

CLEAN GRIP UPRIGHT ROW

4x6 RPE 8

1-2 MINS

HANGING KNEE RAISE

3x25 RPE 10

30-60 SECS

NOTES

WEEK 4 – DAY 2 DAY 2 JERK + UPPER PUSH ASSISTANCE EXERCISE

SETS & REPS

REST

JERK (ANY VARIATION)

6x2 RPE 6-7

1 MIN

STRICT PRESS

4x3 RPE 9

1-2 MINS

SNATCH GRIP BTN PUSH PRESS

4x5 RPE 8

1-2 MINS

STANDING DB PRESS

4x10 RPE 8

1-2 MINS

GHD BACK EXTENSION

3x25 RPE 8

30-60 SECS

NOTES

WEEK 4 – DAY 3 DAY 3 CLEAN + SNATCH ASSISTANCE EXERCISE

SETS & REPS

REST

CLEAN

6x2 RPE 6-7

1 MIN

POWER SNATCH

4x2 RPE 8

1-2 MINS

OVERHEAD SQUAT

3x3 RPE 8

1-2 MINS

SNATCH GRIP UPRIGHT ROW

4x6 RPE 8

1-2 MINS

AB ROLL OUT

3x12 RPE 10

30-60 SECS

NOTES

BECOME THE EXPERT

THE FULL COURSE If you have enjoyed the content in this Prep Program, you will love the full course. Our Olympic weightlifting course is a step-by-step guide to the snatch and the clean & jerk and covers all the major exercises in incredible depth.

The course is packed with hours of video tutorials that breakdown the main lifts and countless variations. Upon successful completion of the final exam, you will gain your SCC Olympic Weightlifting Specialist (OWS) Certificate and Badge and will have an in-depth understanding of how to perform and coach the Olympic lifts. Here’s a link with 50% Off the Online Course: https://courses.strengthandconditioningcourse.com/p/olympiclifting-50-off Here’s the book: https://mybook.to/weightlifting

PAGE: 115

BECOME THE EXPERT

WHAT WE DO Hi, I’m Coach Curtis I am the founder and head content creator at SCC. I aim to publish comprehensive yet easy-to-understand books/manuals and online courses, and these are all available worldwide. At SCC, we provide internationally approved certifications within the fitness industry. However, you don’t have to take on the full certifications and can purchase access to any of the online modules that interest you – they come with SCC Certificates. Go to our website and click on the LEARNING PORTAL to check out our academy: www.strengthandconditioningcourse.com

PAGE: 116

BECOME THE EXPERT

PROGRAMMING & PERIODIZATION If you want to learn how to program like an Elite-Level Strength and Conditioning Coach, you to complete our online course and become an SCC Programming & Periodization Specialist. The course details each fundamental step to creating the optimal plan: The Needs Analysis of both the Sport and Athlete, Testing of the Athlete, Analysis of the Results, Development of the Periodized Plan and Programming of Sessions, and Regular Reviews. Click the link to get 50% off: https://courses.strengthandconditioningcourse.com/p/programm ing-periodization-big8-no1-members Buy the Book on Amazon: https://mybook.to/programming

PAGE: 117

BECOME THE EXPERT

STRENGTH TRAINING If you want to Master the Strength Training Methods used in this program, you will love our Strength Training Course.

This HUGE course consists of over 150 video tutorials (4+ hours) and over 3 hours of narration from Coach Curtis where he talks through over 200+ educational slides. If you want to gain a mastery of free weight training and become an SCC Strength Training Specialist, this course is an absolute must for you – it is by far the most comprehensive Strength Training Course on the market. Click the link to get 50% off: https://courses.strengthandconditioningcourse.com/p/strengthtraining-50-off Buy the Book on Amazon: https://mybook.to/strengthtraining

PAGE: 118

BECOME THE EXPERT

ACCESS TO OUR ONLINE COURSES The BIG 8 Pillars of S&C + Multiple Intro Courses – A&P, etc. https://strengthandconditioningcourse.com/courses • • • •

Programming & Periodization Warming Up Strength Training Ballistic Training

• • • •

Olympic Weightlifting Plyometrics Speed & Agility Metabolic Conditioning

PAGE: 119

BECOME THE EXPERT

ACCREDITED CERTIFICATIONS We also deliver internationally accredited qualifications – available worldwide!

•

Level 2 Certificate in Gym Instructing

•

Level 3 Diploma in Personal Training

•

Level 4 Certificate in Strength and Conditioning

If you have a level 3 sports coaching qualification or a degree in a relating field (Sport Science, Rehabilitation, Physical Therapy, etc), you can jump straight to the level 4 which also qualifies you as a personal trainer. PAGE: 120

MY BOOKS: WWW.JASONCURTIS.ORG

BECOME THE EXPERT

MY YOUTUBE CHANNEL If you want to check out video tutorials for the exercises in this PDF, I have them on my YouTube Channel: Coach Jason Curtis On the YouTube channel, I post a selection of video tutorials from my BIG 8 Model. https://youtube.com/c/coachjasoncurtisacademy

PAGE: 122

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