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 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 hold 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 all the things 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 educating 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 reinforce 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 rapidly discover this system format. As a coach, I strongly emphasize the significance of athletes understanding this system format to commit and thrive totally. When you’ve examined it, all the things 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 working towards your talent with recent legs (or as recent as they are often).
Energy Lifts
Within the starter program, squats and pulls are your main power lifts. Pulls improve power 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 crucial. Nonetheless, you have to keep kind 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 a wide range of higher and lower-body lifts geared toward enhancing unilateral power, stability, muscle mass, and damage 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.
How To Run The Snatch Starter Program
All the things you could know in regards to 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 a number of examples of tips on how 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 Raise In This Program
The quantity of weight it’s best to elevate will rely in your health degree, 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. As an example, an RPE 7/10 on a Snatch triple (3 reps complete) might be a lot decrease than a Snatch single (1 complete 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 observe, it may be unsure how a lot it’s best to enhance your weights weekly.
Usually, I like to recommend bumping the burden in 3-5% increments. This may will let you push new objectives by week 4 of every section and enhance your power whereas retaining 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 might be useful. Be at liberty to incorporate them on the conclusion of your exercises after you may have 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 provide help to perceive the train order, decode units, reps, supersets, and tri-sets, handle optimum relaxation intervals, 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 complete units.
Units and Reps
Listed below are a number of examples of tips on how 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 Durations
Maintain your relaxation intervals from 90 to 120 seconds. I all the time advise my athletes to make use of a timer, as time can rapidly move!
Weekly Coaching Schedule
This program might 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 a number of fast factors to bear in mind no matter your coaching schedule:
- Make certain to have (1) relaxation day previous to beginning Day 1 every week.
- Strive your greatest to not run all 3 days consecutively.
- Your coaching week doesn’t all the time have to start out on a Monday. As an example, this modification under works properly in the event you can’t get to the gymnasium 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 objectives.
Warmup
Mobility
Mobility is a prerequisite for studying the snatch elevate. Ample shoulder, t-spine, wrist, hip, and ankle mobility is your greatest ally. Listed below 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 in 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 sluggish 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 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: 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 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. 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 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 Break up Squat: 3 units, 6-8 reps (either side)
D3. Weighted Facet Plank: 3 units, 30 seconds