In Olympic Weightlifting competitions, the snatch is the primary raise 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 help you carry out this swift motion with flawless approach.
If you happen to’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 thing you should 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 robust 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 step towards attaining new milestones in your weightlifting journey.
Snatch Starter Program Format
Let’s shortly discover this system format. As a coach, I strongly emphasize the significance of athletes understanding this system format to commit and thrive absolutely. When you’ve examined it, every thing will come collectively extra seamlessly like items of a puzzle.
Principal Lifts
Every coaching day begins with the first focus raise, whether or not Snatch or technical variations. These lifts all the time come first, pushed by approach, energy, and execution. Knocking these out very first thing makes certain you’re practising your talent with contemporary legs (or as contemporary as they are often).
Power Lifts
Within the starter program, squats and pulls are your main 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 important. Nonetheless, you should preserve kind all through. Sloppy repetitions solely reinforce improper positions, which we goal to keep away from.
Accent Lifts
Equipment are the inspiration 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 harm prevention. Whereas it’s vital to problem your self with accent lifts, it’s equally important to keep away from pushing to the extent wherein extreme fatigue compromises your efficiency on subsequent coaching days.
How To Run The Snatch Starter Program
Every part you should know concerning the snatch starter program is right here so learn on to start out your path in direction of development!
Units and Reps
Your working units and reps will decide your day by day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of common approach bar work, and transfer into your warm-up units. I’d suggest beginning every raise with 3-4 warm-up units, slowly progressing in weight to your working units.
Listed here are a couple of examples of the way to learn this system sequences:
- Snatch: 4 units, 2 reps – 4 units of Snatch-Snatch.
- Cling Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps – 4 units of Cling Above the Knee Energy Snatch-Cling Above the Knee Energy Snatch-Overhead Squat.
- Cling Mid-Thigh Snatch + Overhead Squat: 3 to five units, (1+1)2 reps. – 3 to five units of Cling Mid-Thigh Snatch-Cling Mid-Thigh Snatch-Overhead Squat.
How A lot Ought to You Elevate In This Program
The quantity of weight it’s best to raise will rely in your health stage, how shortly you progress, and in the end the way you’re feeling day by day.
For this program, we are going to depend on an RPE scale per train. “Per train” means how the train felt total. For example, an RPE 7/10 on a Snatch triple (3 reps whole) will probably be a lot decrease than a Snatch single (1 whole rep). Ideally, the less reps per set will help you raise 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 observe, it may be unsure how a lot it’s best to enhance your weights weekly.
Usually, I like to recommend bumping the burden in 3-5% increments. This may help you push new targets by week 4 of every part and enhance your power whereas maintaining 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 could be useful. Be at liberty to incorporate them on the conclusion of your exercises after you might have 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 make it easier to perceive the train order, decode units, reps, supersets, and tri-sets, tackle optimum relaxation intervals, and successfully arrange your coaching week.
As soon as the pre-program information wraps up, you’ll take your first take 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 whole units.
Units and Reps
Listed here are a couple of examples of the way to learn this system sequences:
- Snatch: 4 units, 2 reps – 4 units of Snatch-Snatch.
- Cling Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps – 4 units of Cling Above the Knee Energy Snatch-Cling Above the Knee Energy Snatch-Overhead Squat.
- Cling Mid-Thigh Snatch + Overhead Squat: 3 to five units, (1+1)2 reps. – 3 to five units of Cling Mid-Thigh Snatch-Cling Mid-Thigh Snatch-Overhead Squat.
Relaxation Durations
Preserve your relaxation intervals from 90 to 120 seconds. I all the time advise my athletes to make use of a timer, as time can shortly cross!
Weekly Coaching Schedule
This program will probably 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:
- Ensure 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 all the time have to start out on a Monday. For example, this modification under works nicely for those who can’t get to the health club till Tuesday.
- Day 1: Tuesday
- Day 2: Thursday
- Day 3: Saturday
If you happen to plan to include this program with different exercises, goal to schedule a relaxation day earlier than Day 3’s session. In any other case, hearken 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 raise. Enough 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 (all sides)
- Cat/Cow – x10
- Facet Mendacity T-Backbone Rotation – x10 (all sides)
- Samson Stretch – :30 (all sides)
- Supine Hamstring Holds – :30 (all sides)
- Banded Ankle Mobility – :30 (all sides)
Bar Heat-Up
Bar warm-ups kick issues off. That is your alternative to groove positions, work in your approach, and set the tone on your coaching session.
Full every train for the prescribed reps in a circuit style, ideally by no means placing the bar down till the spherical is accomplished. Be exact, be robust, 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 Stability 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. Cling 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 Approach, 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. Reducing (: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. Cling Snatch Under 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. Cling Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps.
B1. Snatch Stability: 4 units, 2 reps.
C1. Snatch Pull, Pause (:02) Under 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 Break up Squat: 3 units, 6-8 reps (all sides)
D3. Weighted Facet Plank: 3 units, 30 seconds
