Move Better Pro
Increase Your Drive
Are you bored of going to or even hate the gym? Not seen results previously? Bored of bicep curls and crunches, big bench bad back gym monkeys? Why not try Olympic weightlifting?
Why Olympic Weightlifting?
- Olympic lifts involve basically every muscle in the human body and this entails a great workout!
- Consequently - they reduce the need to perform many lifts in a workout, thereby reducing the time in the gym.
- Olympic weightlifting is the safest form of resistance training there is.
- In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4% as well as preventing osteoporosis (Stone, Cardiovascular).
- Olympic lifts require significant core strength and stability that can transfer to everyday activities.
- The technique required for Olympic lifts teach individuals to use proper posture, muscle firing patterns and leverage for optimal force application and safety.
- Improve flexibility and range of motion.
- Learn a new skill, enjoy the lifts themselves and achieve personal bests!
Sample Olympic Weightlifting program
Monday
(Day 1)
- Snatch 3x3
- Behind the Neck Jerks 3x5
- Front Squats 5x3
- Snatch Pulls 5x5
- (Optional) Unilateral Work 2x8
Wednesday
(Day 2)
- Cleans 5x3
- Back Squats 5x5
- Standing Press 3x5
- Clean Pulls 5x5
Friday or Saturday
(Day 3)
- Snatch, 5 sets up to Max Single
- Clean and Jerk, 5 sets up to Max Single
- Snatch Grip Romanian Dead 2x5
- Clean Grip Romanian Dead 2x5
Russian Strength Routine
This a Russian Strength Routine based on percentages. This routine is probably most commonly used for squatting, however it can be applied to other compound exercises too. This routine is rather exhaustive so it is best to use it for only one exercise, simply meaning do not try to use this for squats and deadlifts or other compound at the same time, Happy Training.
| 1 RM = ______ | Day 1 | Day 2 | Day 3 |
| Week 1 | ______ 6x2 (80%) | ______ 6x3 (80%) | ______ 6x2 (80%) |
| Week 2 | ______ 6x4 (80%) | ______ 6x2 (80%) | ______ 6x5 (80%) |
| Week 3 | ______ 6x2 (80%) | ______ 6x6 (80%) | ______ 6x2 (80%) |
| Week 4 | ______ 5x5 (80%) | ______ 6x2 (80%) | ______ 4x4 (90%) |
| Week 5 | ______ 6x2 (80%) | ______ 3x3 (95%) | ______ 6x2 (80%) |
| Week 6 | ______ 2x2 (100%) | ______ 6x2 (80%) | ______ NEW 1RM (105%) |
