2010 Programming -- January & February

After reading “Olympic Weightlifting: A Complete Guide for Athletes and Coaches” by Greg Everett, I’ve decided we are going to follow the “Beginner Program”, at least for the first 6-8 weeks of 2010. Instead of Wednesday being a rest day, however, as they prescribe, we’ll take that as a “fun day” to do supplemental exercises to the Olympic lifts: Things like kettlebell swings, box jumps, bench press, knees to elbows, hyperextensions, etc.

Taken directly from the book:
“For the first cycle of this program, the athlete will simply feel out a comfortable weight for the prescribed sets and reps – this weight should be somewhat challenging but well within the athlete’s ability. The snatch and clean & jerk will be taken up gradually to the heaviest weight with which the athlete is comfortable that day for a single rep; after that final heavy rep, the athlete will take 3 more singles with 85% of that weight.”


Here is how the programming will look. We’ll repeat this 2 week cycle for the first 6-8 weeks, then determine where to go from there.