Textbook of Weightlifting 3: Programs

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Here is the final extract (for the meantime -typing this in takes ages, since

a scanner cannot handle the lifting notation) from the very useful

fundamental textbook on Olympic weightlifting written by Dr AN Vorobyev.

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SPECIFIC WEIGHT OF THE CLASSICAL LIFTS IN TRAINING

AN Vorobyev (Textbook of Weightlifting 1978)

The general experience of the preparation of lifters of various qualification

shows that the role and place of the classical lifts in the system of

sporting training of weightlifters of different stages of mastery is not

identical. In the period of initial study the basic attention is given to the

learning of the technique of the classical lifts. Approximately up to 70% of

the total volume of load must be taken up by the classical lifts. Then, with

the degree of assimilation of the technique and the stabilisation of the

motive skill of performing the classical lifts, their share can fall to 50%

and less.

In highly qualified lifters, who possess greater perfection and precision of

motive skill in the performance of the classical lifts, their share of the

training load can be reduced to 25%.

There are lifters in whom the volume of load of the classical lifts is even

below 20%. But we consider such training to be insufficiently effective for

the increase of sporting results. Despite the very important value and

effectiveness of specialist assistance exercises on the development of

muscular strength, they can, nonetheless, not replace the classical lifts. As

already shown earlier, specialist assistance exercises differ from the

classical lifts in their dynamic and kinetic structure. Therefore, in all

stages of the preparation of all lifters without exception, even with a long

time to a competition (3-4 months), it is necessary to give sufficient

attention to training with classical lifts. As a rule, the classical lifts

are performed with not less than 70-100% of the limit weight. Only with such

weights is it possible to perfect technique and form those subjective and

objective feelings, which the lifter utilises in lifting large weights.

An extended break in training on the classical lifts and the adoption of only

specialist assistance exercises can formulate an incorrect motive skill,

which can be strengthened and utilised in the snatch and jerk. Moreover, if

the lifter does not receive in training those feelings, which are

characteristic of the performance of the classical lifts with large weight,

then he will not be able to show in competition the results for which he has

the physical capacity.

SPECIALIST ASSISTANCE EXERCISES IN TRAINING

The specialist assistance exercises occupy a majority position in the total

training load of weightlifters. In the initial study, the share of the

specialist assistance exercises takes up 20% of the total load. Then, with

the degree of perfection of technique and the growth of graining experience,

the value of the spec'ialist assistance exercises grows, and the basic load

in training already falls on these exercises.

The performance of specialist assistance exercises, close in their structure

to the classical lifts, such as the pull with full extension (snatch and

clean types), snatch and clean from the hang or off blocks, produce the

maximum possible approach to the technique of the snatch and clean and jerk.

As has already been shown, there are many specialist assistance exercises.

But in training a sufficiently wide group of them is adopted. As a rule, in

almost all sessions, including those before a contest, clean and snatch

pulls, back squats, front squats, bench press, standing press, power snatch,

good mornings are all adopted. Out of the total load of the specialist

assistance exercises, those enumerated above form nearly 85-95%. More than

50% is accounted for by pulls and squats.

The volume of load taken up by pulls and squats alone, in all sessions, is

30-40% for highly qualified lifters. But in other stages of training, up to

three to four months before a contest, the volume of load of pulls and squats

can be of the order of 50-60%. Training with such a large volume of load on

pulls and squats cannot be continued for longer than a month. It must be said

that snatch and clean pulls are normally expediently performed with weights

equal to the limit in the clean or snatch. Sometimes it is expedient to

reduce or increase the weight by 5-10%.

Back squats and front squats are also normally performed with large weights

at the level of the limit result in the cleanbut back squats are sometimes

performed with weights of 5-20% higher than the limit clean.

The rest of the exercises are also performed with significant weight, but

they are less on absolute terms.

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TYPICAL SCHEMES FOR TRAINING SESSIONS

We will look at schemes of sessions for lifters possessing sufficiently high

results, having a good technique of performance of the classical lifts.

Before every session the trainer and lifter establish definite tasks. For

example, the task for the adduced scheme of a training session consists of

the further development of the strength of the muscles participating in

lifting the bar and perfecting the technique of the snatch with high weights.

(1) Warmup 10-15 minutes. Fast walking, running, long jumps off both legs,

gymnastic free exercises, imitation of the snatch.

(2) Snatch Pull: (80%/2); 2 (100%/2)

(3) Snatch: (60%/3); (70%/3); (80%/2); 5 (90%/1)

(4) Back Squat: (80%/5); 6 (90%/5)

(5) Good Morning Exercise: (50%/6); 4 (70%/6)

Numerator = weight of bar in % of best result in each corresponding exercise.

Denominator = number of repetitions. Numbers on left in front of

parentheses = number of sets with given weight.

Closing part of session: Exercises in tension on gymnastic equipment or with

a partner, exercises done limply; quiet walking.

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The task of the following scheme is the development of the strength of

muscles participating in lifting the bar in, and further perfecting the

technique of the clean and jerk.

(1) Warmup 10-15 minutes, with the essential inclusion of exercises

imitating the clean.

(2) Power Snatch: (60%/3); (70%/3); 2 (80%/2)

(3) Clean & Jerk: 2 (70%/2); 3 (80%/2); 2 (90%/1)

(4) Bench Press: 2 (60%/4); 4 (80%/3)

(5) Back Squat: (60%/6); 6 (70%/6)

(6) Good Morning Exercise: (50%/6); (70%/6); 4 (80%/4)

(7) Final part: situps, chins, running.

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The task of the following scheme is the increase of strength.

(1) Warmup 10-15 minutes.

(2) Isometric exercises with a weight of 80-90% in the poses: starting

position for the clean - 2 exercises for 5-6 seconds; bar at knee level - 2

exercises for 5-6 seconds; bar at centre of thighs - 2 exercises for 5-6

seconds.

(3) Snatch off Blocks: 2 (60%/3); 2 (70%/2); 2 (80%/2); 3 (90%/1)

(4) Clean & Jerk: (60%/3); (70%/2); 2 (80%/2); 3 (90%/1)

(5) Back Squat: (70%/3); (80%/3); (90%/2); 2 (100%/1)

(6) Concessive work in Back Squat: 2 (110%/1); 4 (120%/1)

(7) Good Morning Exercise: 4 (50%/6)

(8) Closing Phase.

After carrying out such a load, it is necessary that the following session is

a light one.

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The task of the following scheme is to give some rest to the basic groups of

muscles.

(1) Warmup 10-15 minutes.

(2) Power Clean: 2 (60%/3); 4 (70%/2)

(3) Power Snatch: 4 (60%/3)

(4) Bench Press: 4 (60%/3)

(5) Closing phase.

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The following is a typical scheme for a low-qualified lifter not possessing

perfected technique. The aim is the perfection of the snatch and of the full

extension.

(1) Warmup 10-15 minutes. General development exercises, running, jumps,

imitative exercises for snatch, clean & Jerk, and their separate elements.

(2) Snatch: 2 (50%/2); 2 (60%/2); 6 (70%/1)

(3) Snatch Pull with Full Extension on a Block (also off Blocks): 2

(80%/2); 2 (90%); 4 (100%/2)

(4) Back Squat: (70%/3); 3 (90%/2)

(5) Snatch from Hang at Knee level: (50%/2); (60%/2); 6 (70%/1)

(6) Closing Phase.

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The task of the following scheme is the perfection of the technique of the

clean & jerk, perfection of the full extension for the clean.

(1) Warmup 10-15 minutes. All imitative exercises for the Clean and Jerk.

(2) Clean: (50%/3); 2 (60%/2); 7 (70%/1)

(3) Jerk off Stands: 2 (60% /2); 2 (70%/ 2); 6 (80%/1)

(4) Inclined Bench Press: 3 (60%/3)

(5) Front Squat: 2 (70%/3); 5 (80%/3)

(6) Clean Pull with Full Extension: (60%/2); (70%/1); 4 (80%/1)

(7) Closing Phase.

The adduced schemes of training of course do not exhaust all the possible

variants of selected exercises and distribution of load. They have an

innumerable quantity. In the planning of the order of a training session it

is necessary to study the lifter's feelings after undergoing the loading, in

particular the reaction of the body to various sorts of exercises,

deficiencies in the development of motive qualities, deficiencies in

technique, time to the next contest and various other facts.

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Dr Mel C Siff

Denver, USA

Supertraining/