Tag: workout

Enhance Your Olympic Weightlifting with Traditional Strength Training & Post Activation Potentiation (PAP)

This 8-week program is designed to improve overall strength, explosive power via Type IIx muscle fiber development, and speed in the clean using traditional strength training methods and post activation potentiation (PAP). PAP involves performing heavy strength exercises followed by explosive movements to enhance neuromuscular performance.

Program Structure & Purpose of This Method of Training

  • Weeks 1-4: Strength and Hypertrophy Focus

Builds a solid foundation of strength in the specific movements and build overall muscle mass.

Emphasis is on moderate to heavy weights with traditional strength training methods.

  • Weeks 5-8: Explosive Strength and Speed

Increase the focus on explosive movements and speed.

Utilize PAP techniques to develop explosiveness in the lifts and maximize power output.

Weekly Training Schedule

Monday: Strength and Clean Technique

  1. Clean: 5 x 3 reps dropping each rep from the top, focusing on as close to perfect reps every set

Focus on technical perfection/bar control in all positions.
Intensity: 70-80% of 1RM; rest 2-3mins between sets

B. Front Squat: Sets: 4

Reps: 6-8 (Weeks 1-4)

Reps: 4-6 (Weeks 5-8)

Intensity: 75-85% of 1RM

C. Romanian Deadlift – sets: 3 x 8-10; rest 2

D. Pull-Ups Sets: 4 x reps: 8-10 (weighted if possible); rest :90secs

E. Trunk Work – Russian Twists & leg raises – sets: 3 x 15-20; rest 1min b/t sets

Tuesday: Traditional Strength and PAP

  1. Back Squat 5 x 5; rest 2-3 mins b/t sets — Intensity: 80-85% of 1RM
  2. Clean Pull (Heavy) Sets: 4 x 3 — Intensity: 90-110% of clean 1RM
    PAP Complex: 3 sets
    C1. Heavy Back Squat: 3 reps at 85-90% of 1RM
    C2. MAX Vertical Jump: 3-5 reps immediately after each squat set; Rest: 2-3 minutes between complexes
    D. Shoulder Press: Sets: 4 x 6-8

Wednesday: EASY MAP 10/Active Recovery/Mobility

MAP 10 for 30-45 minutes or mobility work and stretching focusing on hips, shoulders, and ankles

Thursday: Strength and Clean Technique

  1. Clean: Sets: 5 x 3

Intensity: 75-85% of 1RM

Focus on bar control in the first pull and FINISHing the second pull with maximal bar speed.

B. Deadlift – Sets: 4

x 5-6 (Weeks 1-4)

x 3-4 (Weeks 5-8)

Intensity: 80-90% of your CLEAN DL 1RM

C. Push Press – Sets: 4 x 6-8

D. Barbell Rows – Sets: 4 x 8-10

E. Trunk Work (Hanging Leg Raises, Side bends with empty bar on your back) – Sets: 3 x 15-20

Friday: Explosive Strength and PAP

PAP Complex: 3 sets

A1. Heavy Front Squat – 3 reps at 85-90% of 1RM; rest :10secs

       A2. Clean from Blocks: 3 reps (at 60-75%) immediately after each squat set; rest: 2-3 minutes between complexes

B. EXPLOSIVE Box Jumps 3 x 5; focus on one rep at a time being as explosive as possible; rest 1 min

C. Push Jerk 4 x 4-6; rest 2

D. Glute Ham Raise 3 x 15

Saturday: Accessory Work and Recovery

  1. Snatch Technique work (Light) 5 x 3 – Intensity: 60-70% of 1RM
  2. Overhead Squat 4 x 6-8
  3. Seated Dumbbell Shoulder Press 3 x 12-15

    D1. Banded Face Pulls 3 x 15; rest 0
    D2. Banded upright rows 3 x 15; rest 1

Sunday: Rest and Recovery
Full rest day to allow for recovery and muscle repair.

Detailed Program Highlights and Emphasis

Weeks 1-4: Strength and Hypertrophy Focus

Volume and Intensity:

Higher volume with moderate to heavy weights.

Focus on building a strong foundation with hypertrophy and strength work.

Snatch & Clean Technique:

Emphasize proper form and technique in the snatch & clean.

Use moderate weights to allow for technique improvements.

Traditional Strength Training:

We’ve incorporated compound lifts like squats, deadlifts, and presses to build overall strength. We also routinely rotate accessory exercises that target specific muscle groups to build positional strength.

Weeks 5-8: Explosive Strength and Speed

Volume and Intensity:

Increase intensity with heavier weights and lower reps.

Focus on explosive movements and speed strength.

Snatch + Clean & Jerk Technique:

Continue emphasizing technique but increase intensity to prepare for maximal lifts.

Post Activation Potentiation (PAP):

Use PAP complexes to enhance explosive power.

Perform heavy strength exercises followed by explosive movements to maximize power output.

Plyometric Training:

Incorporate plyometrics once a week to improve explosiveness and speed.

Exercises like box jumps and cleans from blocks complement the strength work.

Recovery and Nutrition — all around the world it’s the same song, it’s the same old song!

Sleep – Aim for 7-9 hours of quality sleep per night to support muscle recovery and growth.

Nutrition – Protein: Consume 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle repair.

Carbohydrates: Ensure adequate carbohydrate intake to fuel workouts and replenish glycogen stores. Include complex carbs like whole grains, fruits, and vegetables.

Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to support overall health and hormone production.

Hydration – Stay well-hydrated to maintain performance and facilitate recovery. Don’t forget your electrolytes!

Active Recovery – Incorporate light activities such as MAP 10, kayaking, swimming, walking, yoga, or stretching on rest days to promote blood flow and reduce muscle soreness.

Monitoring Progress

Tracking your progress is essential for adjusting your program and ensuring continuous improvement.

Use a training log to record your workouts, including weights used, sets, reps, and any relevant notes on how you felt during each session.

Regular Testing: of your 1RMs to gauge strength improvements and adjust training intensities accordingly.

Adjustments – be sure to make them based on your progress and recovery. Then you can modify variables such as intensity, volume, and exercise selection to avoid plateaus and continue to make training fun and make sure youre maximizing your gains.

Final Thoughts

This 8-week Olympic weightlifting program combines traditional strength training with post activation potentiation (PAP) to enhance strength, explosive power, and speed in the and clean. By following this structured and periodized approach, you can achieve significant improvements in your lifting performance. Stay consistent, prioritize proper form, and adjust the program as needed to continue progressing toward your Olympic lifting goals. I hope you’ve enjoyed this article and that you find it beneficial in your training. Ive been writing individual and team/group training plans for almost two decades and am very passionate about helping folks achieve their goals. If you need helping to achieve your goals let me know and Id be happy to help you, too. Until next time, all the best!

Enhancing Explosiveness in Olympic Lifts with Plyometric Training

Plyometric training is an excellent way to develop the explosive power necessary for Olympic lifts like the snatch and clean and jerk. These dynamic movements help improve muscle recruitment, speed, and power, all of which are essential for successful Olympic lifting. By incorporating a weekly plyometric session into your training regimen, you can enhance your explosiveness and overall performance. This article outlines a comprehensive once-a-week plyometric workout designed to complement your Olympic lifting training.

Plyometric Training Overview

Plyometrics, or jump training, involves explosive movements that require rapid stretching and contracting of muscles. This type of training enhances the stretch-shortening cycle (SSC) of muscles, which is crucial for generating maximal force in a short amount of time. Plyometric exercises target the fast-twitch muscle fibers, which are responsible for explosive movements.

Key Benefits of Plyometric Training for Olympic Lifters:

  • Increased power output
  • Improved rate of force development
  • Enhanced neuromuscular coordination
  • Greater agility and balance
  • Reduced risk of injury through improved proprioception

Weekly Plyometric Workout

Perform this plyometric workout once a week, preferably on a day when you are not doing heavy lifting, to ensure you are fresh and can maximize your effort in each exercise. Always start with a proper warm-up and finish with a cool-down to reduce the risk of injury.

Warm-Up (10-15 minutes):

  • 2-3 mins on an Ski, bike or row erg
  • Dynamic Stretching: Leg swings, arm circles, hip rotations
  • Light Jogging or Jump Rope: 5-10 minutes to increase heart rate and blood flow
  • Mobility Drills: Ankle hops, high knees, butt kicks, hammie sweeps, et cetera

Plyometric Exercises:

Sets: 3
Reps: 2-3
Rest: rest :10-:12 between reps and 90 seconds

Description: Stand in front of a sturdy box or platform. 1/4 squat down, then explode upward, landing softly on the box with both feet. Step down and repeat.

Depth Jumps

Sets: 3
Reps: 3-5
Rest: rest :10-:12 between reps and 90 seconds

Description: Stand on a box, step off, and upon landing, immediately jump as high as possible. Focus on minimizing ground contact time to develop reactive strength.

Broad Jumps

Sets: 3
Reps: 2-3
Rest: :10-:12 between reps and 90 seconds

Description: Stand with feet shoulder-width apart. Perform a powerful squat jump forward, aiming for maximum distance. Land softly and reset for the next jump.

Single-Leg Bounding

Sets: 3
Reps: 3-4
Rest :10-:12 between reps and 90 seconds

Description: Hop forward on one leg, focusing on distance and height. Land softly and immediately bound forward again. Complete all reps on one leg before switching.

Tuck Jumps

Sets: 3
Reps: 3-5
Rest: 90 seconds

Description: Stand with feet shoulder-width apart. Jump as high as possible, tucking your knees toward your chest at the peak of the jump. Land softly and reset.

Medicine Ball Slams

Sets: 3
Reps: 3-5
Rest: 90 seconds

Description: Hold a medicine ball overhead. Explosively slam the ball into the ground, using your whole body. Pick up the ball and repeat.

Cool-Down (10 minutes):

Static Stretching: Hamstrings, quadriceps, calves, hip flexors
Foam Rolling: Focus on the legs and lower back to alleviate any tightness or soreness

Tips for Effective Plyometric Training

Quality Over Quantity: Focus on performing each rep with maximal effort and proper form rather than completing as many reps as possible.

Progress Gradually: Start with lower intensity plyometric exercises if you are new to this type of training and gradually progress to more advanced movements.

Adequate Rest: Ensure you get sufficient rest between sets to maintain high intensity for each exercise.

Listen to Your Body: If you feel any pain or excessive fatigue, stop the workout and assess your condition. Plyometric exercises are high-impact and can strain the joints if not performed correctly.

Integration with Olympic Lifting

Integrating plyometric training with Olympic lifting can significantly enhance your performance. Schedule your plyometric session on a day that allows for adequate recovery before and after your heavy lifting days. For example, if you perform heavy Olympic lifts on Monday and Thursday, schedule your plyometric session on Saturday.

Final thoughts

Incorporating a once-a-week plyometric session into your training regimen can dramatically improve your explosiveness and overall performance in Olympic lifts. By focusing on high-quality, explosive movements and ensuring proper recovery and technique, you can enhance your power output and lift heavier weights more effectively. Stay consistent with your training, listen to your body, and watch your performance in the snatch and clean and jerk reach new heights.