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 boost all of those qualities that assist you to carry out this swift motion with flawless approach.
If you happen to’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 you must 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 boost 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 Format
Let’s shortly discover this system structure. As a coach, I strongly emphasize the significance of athletes understanding this system structure to commit and thrive absolutely. When you’ve examined it, the whole lot will come collectively extra seamlessly like items of a puzzle.
Fundamental 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 approach, 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 major energy lifts. Pulls improve energy and refine bar path precision, whereas squats construct your legs.
With regards to pulls, dealing with heavier weights in comparison with the previous snatches is crucial. Nonetheless, you should keep kind all through. Sloppy repetitions solely reinforce improper positions, which we goal to keep away from.
Accent Lifts
Equipment are the inspiration for constructing your physique’s armor. They use quite a lot of higher and lower-body lifts geared toward enhancing unilateral energy, 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 wherein extreme fatigue compromises your efficiency on subsequent coaching days.
How To Run The Snatch Starter Program
Every little thing you must know concerning the snatch starter program is right here so learn on to begin your path in the direction of development!
Units and Reps
Your working units and reps will decide your every day, weekly, and month-to-month coaching quantity. Since it is a newbie program, begin with 3 to 4 rounds of common approach 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 right way to learn this system sequences:
- Snatch: 4 units, 2 reps – 4 units of Snatch-Snatch.
- Dangle Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps – 4 units of Dangle Above the Knee Energy Snatch-Dangle Above the Knee Energy Snatch-Overhead Squat.
- Dangle Mid-Thigh Snatch + Overhead Squat: 3 to five units, (1+1)2 reps. – 3 to five units of Dangle Mid-Thigh Snatch-Dangle Mid-Thigh Snatch-Overhead Squat.
How A lot Ought to You Elevate In This Program
The quantity of weight it is best to elevate will rely in your health degree, how shortly you progress, and finally the way you’re feeling every day.
For this program, we’ll depend on an RPE scale per train. “Per train” means how the train felt general. For example, an RPE 7/10 on a Snatch triple (3 reps complete) shall be a lot decrease than a Snatch single (1 complete rep). Ideally, the less reps per set will assist you to 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 Strategies and Strategies
Even with an RPE information to comply with, it may be unsure how a lot it is best to improve your weights weekly.
Sometimes, I like to recommend bumping the burden in 3-5% increments. It will assist you to push new targets by week 4 of every part and enhance your energy whereas conserving the rise in weights sufficiently small to develop approach.
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 could be helpful. 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 just a few key factors. It will assist you to perceive the train order, decode units, reps, supersets, and tri-sets, tackle optimum relaxation intervals, and successfully arrange your coaching week.
As soon as the pre-program information wraps up, you’ll take your first take 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 subsequent. That equals one set. Repeat for 3 complete units.
Units and Reps
Listed below are just a few examples of the right way to learn this system sequences:
- Snatch: 4 units, 2 reps – 4 units of Snatch-Snatch.
- Dangle Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps – 4 units of Dangle Above the Knee Energy Snatch-Dangle Above the Knee Energy Snatch-Overhead Squat.
- Dangle Mid-Thigh Snatch + Overhead Squat: 3 to five units, (1+1)2 reps. – 3 to five units of Dangle Mid-Thigh Snatch-Dangle 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 shortly move!
Weekly Coaching Schedule
This program shall 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 finest for you! Listed below are just a few fast factors to bear in mind no matter your coaching schedule:
- Be sure to have (1) relaxation day previous to beginning Day 1 every week.
- Attempt your finest to not run all 3 days consecutively.
- Your coaching week doesn’t all the time have to begin on a Monday. For example, this modification under works properly in case you can’t get to the gymnasium till Tuesday.
- Day 1: Tuesday
- Day 2: Thursday
- Day 3: Saturday
If you happen to plan to include this program with different exercises, goal 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. Sufficient shoulder, t-spine, wrist, hip, and ankle mobility is your finest ally. Listed below are just a few of my favourite mobility workout routines to include into your warmup and cooldowns.
- Supine Pec Stretch – :30 (both sides)
- Cat/Cow – x10
- Aspect Mendacity T-Backbone Rotation – x10 (both sides)
- Samson Stretch – :30 (both sides)
- Supine Hamstring Holds – :30 (both sides)
- Banded Ankle Mobility – :30 (both sides)
Bar Heat-Up
Bar warm-ups kick issues off. That is your alternative to groove positions, work in your approach, and set the tone on 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 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.
The 8-Week Snatch Starter Program For Olympic Dimension and Energy
PHASE 1: WEEKS 1-4
Day 1 Snatch, Again Squat
A1. Dangle 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-Via: 3 units, 10 reps ea.
Day 2 Snatch Method, 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. Dangle Snatch Under 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. Dangle Above the Knee Energy Snatch + Overhead Squat: 4 units, 2+1 reps.
B1. Snatch Stability: 4 units, 2 reps.
C1. Snatch Pull, Pause (:02) Under 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 (both sides)
D3. Weighted Aspect Plank: 3 units, 30 seconds
