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Generic Workout Program

TYPICALLY WHEN DESIGNING A PROGRAM FOR AN ATHLETE THAT WANTS TO BECOME AN OLYMPIC STYLE LIFTER I START WITH A VERY GENERIC PROGRAM. THAT IS TO SAY, THAT I USE A TEMPLATE IN STARTING THE BASIC PROGRAM. THE TEMPLATE IS ONE THAT CONTAINS THE FOLLOWING: AN LIFT, AN OVERHEAD MOVEMENT, A PULL, A SQUAT, AND A CORE MOVEMENT. USING THIS TEMPLATE I CAN THEN CHANGE THE PROGRAM ON A DAILY BASIS. I CAN USE ANY VARIETY THAT I SO CHOOSE DURING A CYCLE. HERE MIGHT BE A TYPICAL WEEKLY PROGRAM:


Day 1

3 POS SNATCH: 5 x 3
SN PUSH PRESS 5 x 5
SNATCH PULL 3 x 3
FRONT SQT 5 x 3
REVERSE BACK EXT 3 x 10

 
Day 2

3 POS CLEAN 5 x 3
RACK JERKS 5 x 2
CLEAN PULLS 3 x 3
BACK SQUAT 5 x 5
HANGING LEG RAISE 3 x 10

Day 3

PWR SNATCH 5 x 3
sn pushpress+overhead sqts 5 x 1 + 3
SN SHRUGS 3 x 5
STIFF LEG DEADLIFT 3 x 5

 
Day 4

ALWAYS ON SATURDAY AND ON DAY 4 ON A 4 DAY PER WEEK PROGRAM WE DO THE SNATCH AND CLEAN AND JERK. WE FEEL THAT THE CONTEST TYPE ENVIORNMENT WILL ALLOW US TO BE READY FOR A REAL COMPETITION. ALL MY ATHLETES KNOW THAT SATURDAY'S ARE THE BIG DAY AND WE WILL GO FOR RECORDS. SOME SATURDAY'S MANY RECORDS ARE SET, WHILE OTHER SATURDAY'S THE ATHLETE HAS NOT RECOVERED FULLY TO ALLOW FOR RECORDS TO BE MADE. NEVERTHELESS, SATURDAY'S ARE MAX PERFORMANCES...WHATEVER MAX'S ARE FOR THAT DAY!!

WEEK 2 OF THIS WORKOUT I MIGHT SUBSTITUE 2 POS SNATCHES AND CLEANS FOR 3 POSITION. I MIGHT DO SNATCH BALANCE'S RATHER THAN SN PP+OHS DURING DAY 3...THE VARIATION IS LIMITLESS. IF YOU FOLLOW THE PERIODIZATION CHART SEEN ON MY WEBPAGE YOU WILL SEE A VERY GENERIC PROGRAM WITH VERY GENERIC PERIODIZATION. I HAVE HAD MANY ATHLETES AND COACHES TELL ME THEY MAKE GAINS USING THIS FORMAT.
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