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8-Week Snatch Starter Program For Olympic Dimension and Energy


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, energy, stability, and mobility. It takes time and dedication to reinforce all of those qualities that will 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 the whole lot it’s essential 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 energy, with extra 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 reinforce your efficiency within the snatch, clear, and jerk lifts. It’s the next step towards reaching new milestones in your weightlifting journey.

Snatch Starter Program Structure

Let’s rapidly 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, the whole lot will come collectively extra seamlessly like items of a puzzle.

Primary Lifts

Every coaching day begins with the first focus elevate, whether or not Snatch or technical variations. These lifts at all times come first, pushed by method, energy, and execution. Knocking these out very first thing makes positive you’re working towards your ability with recent legs (or as recent as they are often).

Energy Lifts

Within the starter program, squats and pulls are your main energy lifts. Pulls improve energy and refine bar path precision, whereas squats construct your legs.

In terms of pulls, dealing with heavier weights in comparison with the previous snatches is important. Nevertheless, you will need to preserve type all through. Sloppy repetitions solely reinforce improper positions, which we intention to keep away from.

Accent Lifts

Equipment are the inspiration for constructing your physique’s armor. They use a wide range of higher and lower-body lifts aimed toward enhancing unilateral energy, stability, muscle mass, and harm prevention. Whereas it’s necessary to problem your self with accent lifts, it’s equally very important to keep away from pushing to the extent through which extreme fatigue compromises your efficiency on subsequent coaching days.

Prepping-Barbell-Lift-Chaulky-Hands.
Rocksweeper / Shutterstock

How To Run The Snatch Starter Program

Every little thing it’s essential 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 each day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of basic 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 below are just a few examples of the best 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 Carry In This Program

The quantity of weight it is best to elevate will rely in your health stage, how rapidly you progress, and finally the way you’re feeling each 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 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 – 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 comply with, it may be unsure how a lot it is best to enhance your weights weekly.

Usually, I like to recommend bumping the load in 3-5% increments. It will will let you push new targets by week 4 of every section and enhance your energy whereas retaining the rise in weights sufficiently small to develop method.

Can I Add Additional Lifts?

Completely! Whereas this program covers the necessities for enhancing your efficiency within the Snatch, incorporating extra energy or bodybuilding workout routines may be useful. Be at liberty to incorporate them on the conclusion of your exercises after you have got accomplished the accent train circuits.

Barbell Snatch
Rob Hammer / Aurora Pictures / Getty

Snatch Starter Program Information

Earlier than you discover this system, let’s make clear just a few key factors. It will show you how to perceive the train order, decode units, reps, supersets, and tri-sets, handle optimum relaxation durations, and successfully manage 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 following. That equals one set. Repeat for 3 whole units.

Units and Reps

Listed below are just a few examples of the best 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 Intervals

Maintain your relaxation durations from 90 to 120 seconds. I at all times advise my athletes to make use of a timer, as time can rapidly 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 greatest for you! Listed below are just a few fast factors to bear in mind no matter your coaching schedule:

  • Be sure that to have (1) relaxation day previous to beginning Day 1 every week.
  • Attempt your greatest to not run all 3 days consecutively.
  • Your coaching week doesn’t at all times have to start out on a Monday. For example, this modification beneath works properly if you happen to can’t get to the fitness center 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, take heed to your physique and align your coaching along with your physique’s wants and your targets.

Warmup

Mobility

Mobility is a prerequisite for studying the snatch elevate. Satisfactory shoulder, t-spine, wrist, hip, and ankle mobility is your greatest ally. Listed below are just a few of my favourite mobility workout routines to include into your warmup and cooldowns.

  • Supine Pec Stretch – :30 (all sides)
  • Cat/Cow – x10
  • Aspect 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 method, and set the tone to your coaching session.

Full every train for the prescribed reps in a circuit trend, 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.

Fit Man performing a barbell snatch exercise as part of the 8 week snatch starters program
Oleksandr Zamuruiev

The 8-Week Snatch Starter Program For Olympic Dimension and Energy

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-By means of: 3 units, 10 reps ea.

Day 2 Snatch Approach, Overhead Squat Energy

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 Aspect 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. Decreasing (: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 Energy, Again Squat

A1. Cling 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 Energy, 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) 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 Prime Set of 5 reps

D1. Dumbbell Bench Press: 3 units, 8-12 reps

D2. 2-Dumbbell Cut up Squat: 3 units, 6-8 reps (all sides)

D3. Weighted Aspect Plank: 3 units, 30 seconds

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