Olympic Training Schedule

[porksota]

I know a few of you guys here have done or are doing some pretty strict Weightlifting training... can you lay down your typical training schedule for me? Thanks.

[Simon klimesh]

6 days per week I do the following workout:

Snatch- up to max, usually takes 30min
Break: 15min
Clean and jerk- up to max, usually takes 30min
Break- 5min
Front or Back Squat- 5 sets of 2-3 reps with max clean and jerk weight or up to max single

[Jared Enderton]

rough schedule until nationals:

M-Sat AM workout:
back squat- up to 180kgx1
snatch- up to 115kgx1
clean&jerk- up to 140kgx1 (cleans every other day)

M, W, F, S PM workout:
snatch- max, back down for reps
clean&jerk- max, back down for reps
front squat- max, back down for reps

T, TH PM workout:
power snatch- max, back down for reps
power clean- max, back down for reps
back squat- max, back down for reps

Sunday PM session
back squat/front squat (alternate weeks)
max- then back down for 20+ reps in sets of 2, 3, 4, or 5

[Jared Enderton]

It is obviously strictly bulgarian, but, it is in the beginning stages of what is the full fledged bulgarian system. I am pretty early in the adaptation process yet. But, it is still very demanding.

I also sleep 9hours/night, take a nap between every single session (7 days/week), and, take a 15-20m break between snatch and clean and jerk, and a 5-10m break between power snatch and power clean, no rest before squats.

[brendanmoehn]

hmm.. I should prob start taking a short break between snatch and C&J. Maybe that's a part of why it has been not too great lately

[Jared Enderton]

The bulgarians see it as absolutely essential. It is a HUGE part of their training. It's basically as important as their daily naps as I understand it. Essential for this program to work.

[Jared Enderton]

I know at the OTC they have had this lay out for years:

M, W, F- 2x/day
Tues, sat= 1x/day
thurs, sun= off