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 let you carry out this swift motion with flawless method.
In case 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 maintain studying to get began with this 8-week snatch starter program.
The 8-week snatch starter program is your information to success. It comes full of every thing you could 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 instructing you correct positions and progressions to construct power, with extra accent workouts 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 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.
Essential Lifts
Every coaching day begins with the first focus elevate, whether or not Snatch or technical variations. These lifts all the time come first, pushed by method, energy, and execution. Knocking these out very first thing makes positive you’re training your ability with recent legs (or as recent 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. Nonetheless, it’s essential to keep type all through. Sloppy repetitions solely reinforce improper positions, which we intention 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 harm prevention. Whereas it’s essential to problem your self with accent lifts, it’s equally very 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
Every part you could know concerning the snatch starter program is right here so learn on to begin your path in direction of development!
Units and Reps
Your working units and reps will decide your every day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of normal method bar work, and transfer into your warm-up units. I’d suggest beginning every elevate with 3-4 warm-up units, slowly progressing in weight to your working units.
Listed here are a number of examples of easy methods to learn this system sequences:
- Snatch: 4 units, 2 reps – 4 units of Snatch-Snatch.
- Hold Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps – 4 units of Hold Above the Knee Energy Snatch-Hold Above the Knee Energy Snatch-Overhead Squat.
- Hold Mid-Thigh Snatch + Overhead Squat: 3 to five units, (1+1)2 reps. – 3 to five units of Hold Mid-Thigh Snatch-Hold Mid-Thigh Snatch-Overhead Squat.
How A lot Ought to You Raise In This Program
The quantity of weight you need to elevate will rely in your health stage, how shortly you progress, and in the end the way you’re feeling every day.
For this program, we are going to depend on an RPE scale per train. “Per train” means how the train felt total. As an example, an RPE 7/10 on a Snatch triple (3 reps whole) will likely be a lot decrease than a Snatch single (1 whole rep). Ideally, the less reps per set will let 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 – Average Depth
- Week 2: RPE 8/10 – Average-Heavy Depth
- Week 3: RPE 5-6/10 (deload) – Low-Average 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 you need to improve your weights weekly.
Usually, I like to recommend bumping the load in 3-5% increments. This may let you push new objectives by week 4 of every part and enhance your power whereas protecting the rise in weights sufficiently small to develop method.
Can I Add Further Lifts?
Completely! Whereas this program covers the necessities for enhancing your efficiency within the Snatch, incorporating extra power or bodybuilding workouts could be useful. Be happy to incorporate them on the conclusion of your exercises after you’ve accomplished the accent train circuits.
Snatch Starter Program Information
Earlier than you discover this system, let’s make clear a number of key factors. This may make it easier to perceive the train order, decode units, reps, supersets, and tri-sets, deal with optimum relaxation intervals, 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 subsequent. That equals one set. Repeat for 3 whole units.
Units and Reps
Listed here are a number of examples of easy methods to learn this system sequences:
- Snatch: 4 units, 2 reps – 4 units of Snatch-Snatch.
- Hold Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps – 4 units of Hold Above the Knee Energy Snatch-Hold Above the Knee Energy Snatch-Overhead Squat.
- Hold Mid-Thigh Snatch + Overhead Squat: 3 to five units, (1+1)2 reps. – 3 to five units of Hold Mid-Thigh Snatch-Hold Mid-Thigh Snatch-Overhead Squat.
Relaxation Intervals
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 likely 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 number of fast factors to remember no matter your coaching schedule:
- Be certain that to have (1) relaxation day previous to beginning Day 1 every week.
- Attempt your finest to not run all 3 days consecutively.
- Your coaching week doesn’t all the time have to begin on a Monday. As an example, this modification beneath works effectively when you can’t get to the health club till Tuesday.
- Day 1: Tuesday
- Day 2: Thursday
- Day 3: Saturday
In case you plan to include this program with different exercises, intention to schedule a relaxation day earlier than Day 3’s session. In any other case, hearken to your physique and align your coaching along with your physique’s wants and your objectives.
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 number of of my favourite mobility workouts 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 method, and set the tone to your coaching session.
Full every train for the prescribed reps in a circuit vogue, 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 Workouts (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 Dimension and Power
PHASE 1: WEEKS 1-4
Day 1 Snatch, Again Squat
A1. Hold 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-By means of: 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. Hold 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. Hold 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 High 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
