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Copyright © 2010 Doctor Hartman, LLC http://doctorhartman.blogspot.com
blogspot.com 2 . without the expressed written permission from Dr. LLC http://doctorhartman. including photocopying. No part of this manual may be reproduced or transmitted in any form or by any means. Copyright © 2010 Doctor Hartman.Olympic Weightlifting 8-Week Training Course All rights reserved. electronic or mechanical. Michael Hartman.
to increase the general knowledge of strength and conditioning. The information and program outlined herein should not be adopted without a consultation with your health professional. aptitude. and do not take risks beyond your level of experience. training and fitness. nor as an alternative to medical advice. LLC http://doctorhartman.Disclaimer All forms of exercise pose some inherent risks. This program is designed for healthy individuals 18 years and older only.blogspot. Copyright © 2010 Doctor Hartman. The information presented is not intended for the treatment or prevention of disease. or a substitute for medical treatment. Before practicing the exercises in this book.com 3 . This publication is presented for information purposes. be sure that your equipment is well-maintained. Use of the information provided is at the sole choice and risk of the reader.
LLC http://doctorhartman. Weeks 4-6..blogspot. Weeks 1-3.7 Training Plan ……………………………………………….com 4 .. Competition…………………….Table of Contents Introduction…………………………………………………5 Training Considerations…………………………………….17 About Dr.8 Training: Phase 1.9 Training: Phase 2.15 Training Resources… ………………………………………. Loading………………………. Weeks 7-8... Maximal………………………12 Training: Phase 3. Hartman …………………………………………18 Copyright © 2010 Doctor Hartman..
8-Week Training Course By Dr. No amount of information (books.com 5 . are also a great resource for digital coaching and general Olympic weightlifting information. If you are a beginner. hosted by Pendlay Barbell. programming. it is primarily intended for intermediate-advanced athletes with competitive aspirations. I recommend you locate and hire an experienced coach. error correction. I recommend the book Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett. Copyright © 2010 Doctor Hartman. etc.blogspot. and sample training programs. This course is not for beginners.Olympic Weightlifting.) can replace the experience of working with a “qualified” Olympic weightlifting coach. or instruction on performing the lifts. This book is a comprehensive guide to learning the Olympic lifts and includes sections on teaching progressions. competition. This program is designed as a short-term training program to allow an athlete to increase their competition total in an 8-week period and is NOT a comprehensive training program to be followed continuously throughout the year. The Pendlay Forums. LLC http://doctorhartman. videos. Michael Hartman Introduction Athletes beginning this 8-Week Training Course should have a solid background in performing the Olympic lifts. and locating a coach is not an option for you. seminars. If you are looking for a routine designed for a beginner.
and have questions. Don’t be one of those lifters. Detailed analysis of training and specific training questions are limited to my Distance Coaching clients with whom I am in direct contact on a weekly basis.e. I am available on a limited basis to answer general questions (i. Many athletes have attempted this course only to quit mid-way through completion.blogspot. During this course there is an emphasis on performing singles (one rep) in the Olympic lifts. The only maximal attempts that matters are the lifts performed in competition. This program is HARD. Give this training course a solid effort and you will be rewarded with improved performance in competition. so it is important that you become very good at performing one rep. Competing in Olympic weightlifting requires an athlete to perform one maximal rep. clarification of exercises. etc. There will be some days where achieving a max attempt seems impossible.) through email at doctorhartman@hotmail. and never recognized its full benefits. Most training weeks during this course will see you working up to a maximal weight. During these sessions what is important is the effort to achieve max. LLC http://doctorhartman. For the athletes who follow the course to the letter. but has been proven to be effective when performed correctly. rather than the actual weight lifted.The last 8-weeks before the meet are the most important in terms of timing and coordination of the lifts. Copyright © 2010 Doctor Hartman.com 6 .com or through my Facebook page.
Example: Snatch 1x1 @ 95%. 1 day of rest would be given between training sessions. Rest for a minimum of 2-minutes between all top sets and attempts. Wed. LLC http://doctorhartman. Fri on 3-day weeks. and Mon. Ideally. Missed attempts are normal with Olympic weightlifting however multiple misses with the same weight can be detrimental to progress. perform the necessary warm-up to attempt these weights. This program is deigned to increase strength and power. All exercises are listed as Sets x Reps at a prescribed training load (% of max). These exercises are programmed based on percentage of max throughout the 8-weeks. then take 2 minutes rest. Prior to training with top sets. This means warm-up accordingly. as such sufficient rest is required. No more than 3 misses at a given weight are permitted. perform this lift then move on to the next exercise. Copyright © 2010 Doctor Hartman. The preferred training schedule is Mon.blogspot. Even on the light days. on these exercises you should use a weight that allows you to complete all sets and reps. If you can not complete a lift after 3 attempts it is time to move on to the next exercise.com 7 . Do not attempt this program if you are not fully capable of completing the training sessions as described. This program is not intended for injured or athletes with training limitations. Only the top sets (work sets) are listed in this program. Workouts should be separated by 3-hours minimum. perform only the prescribed reps.Training Considerations: Athletes beginning this course should have a recent competition total (Snatch and Clean & Jerk) and max Back Squat. Sat on 4-day weeks. Not all exercises have a training percentage. attempting progressively heavier weight until you reach 95% of your max Snatch. Wed. Some double sessions (2-workouts performed on the same day) are used during this program. Fri.
blogspot.com 8 . LLC http://doctorhartman.Training Plan Volume 200 180 160 140 120 100 80 60 40 20 0 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Intensity Training Load 200 180 160 140 120 100 80 60 40 20 0 Wk 1 Wk 2 Wk 3 Wk 4 Performance Wk 5 Wk 6 Wk 7 Wk 8 Copyright © 2010 Doctor Hartman.
102. Perform 2 Hang Clean reps and then 1 jerk rep. 110%cj 3x5 3x5 @ 75% 10x1 @ 75% 8x1 @ 75% 5x3 Max Max 1x1 @ 105.com 9 . 5x5 @ 80% 12x1 @ 75% 10x1 @ 75% 5x3 4x2 @ 60% 4x2+1 @ 60% 1x1 @ 100. LLC http://doctorhartman. 115%cj Copyright © 2010 Doctor Hartman. Front Squat training load is based on Clean & Jerk max.Week 1 . 107. 110.Loading Day 1 Squat Snatch Clean & Jerk RDL Day 2 Power + Hang Snatch Hang Clean + Jerk Front Squat Push Press Day 3 Squat Snatch Clean & Jerk RDL Day 4 Snatch Clean & Jerk Front Squat Coaching Notes: Day 2: Perform a Power Snatch immediately followed by a Hang Snatch. Do not put the bar down between lifts.blogspot. 105.
Week 2 . LLC http://doctorhartman.Loading Day 1 Squat Snatch Clean & Jerk RDL Day 2 Power Snatch Power Clean & Jerk Front Squat Push Press Day 3 Squat Snatch Clean & Jerk RDL Day 4 Snatch Clean & Jerk 5x5 @ 82% 10x1 @ 77% 8x1 @ 77% 5x3 Max Max 2-rep Max 3x5 3x5 @ 75% 10x1 @ 75% 8x1 @ 75% 5x3 Max Max Copyright © 2010 Doctor Hartman.com 10 .blogspot.
LLC http://doctorhartman.blogspot.com 11 .Week 3 .Loading Day 1 Squat Snatch Clean & Jerk RDL Day 2 Power Snatch Power Clean & Jerk Front Squat Push Press Day 3 Squat Snatch Clean & Jerk RDL Day 4 Snatch Clean & Jerk 5x3 @ 85% 8x1 @ 80% 6x1 @ 80% 5x3 Max Max 2-rep Max 3x5 5x3 @ 75% 8x1 @ 75% 6x1 @ 75% 3x3 1x1 @ 90% 1x1 @ 85% Copyright © 2010 Doctor Hartman.
90.Maximal Day 1 Snatch Clean & Jerk Squat Day 2a Snatch Clean & Jerk Day 2b Squat Snatch Pull Clean Pull Day 3 Snatch Clean & Jerk Front Squat Day 4 Snatch Clean & Jerk Coaching Notes: Day 1: Work up to a max Snatch and C&J. 90.com 12 . 1x1 @ 75. 1x1 @ 80. 85. 1x1 @ 80. 1x1 @ 75.Week 4 . drop the weight down then perform the described reps. LLC http://doctorhartman. 87.blogspot. 92-95% Max. Max. 80. Day 2: Load for the pulls are based on max Snatch and C&J. 85. 92%. 85. 85. 90. 92% Max Max 5x2 @ 85% 5x2 @ 90%sn 5x2 @ 90%cj 1x1 @ 90-95%. 90% 1x1 @ 90-95%. 90% 2-rep Max Max Max Copyright © 2010 Doctor Hartman. 1x1 @ 87. 92-95% 1x2 @ 85. 80.
85. 1x1 @ 75. 92% Max Max 5x2 @ 85% 5x2 @ 90%sn 5x2 @ 90%cj 1x1 @ 90-95% 1x1 @ 90-95% 2-rep Max Max Max Copyright © 2010 Doctor Hartman. Max. 1x1 @ 75.blogspot. 92-95% 1x2 @ 87. 1x1 @ 87. 90. 85.Week 5 .com 13 . Do your best to complete all workouts as described. You may be fatigued and sore. 90.Maximal Day 1 Snatch Clean & Jerk Squat Day 2a Snatch Clean & Jerk Day 2b Squat Snatch Pull Clean Pull Day 3 Snatch Clean & Jerk Front Squat Day 4 Snatch Clean & Jerk Coaching Notes: *This week is extremely difficult. 92%. LLC http://doctorhartman. 90. 80. 80. 92-95% Max. 90.
Maximal Day 1 Snatch Clean & Jerk Squat Day 2 Power Snatch Power Clean & Jerk RDL Day 3 Snatch Clean & Jerk Squat Day 4 Snatch Clean & Jerk Front Squat Coaching Notes: Day 1: Perform 2 series of the described reps. 82. Work up to 85%. 85%. Day 2: Perform 1 Power Clean rep and 2 Jerk reps. 1x1 @ 77. 80.Week 6 . 82-85% 4x1 @ 80% Max 1x1 @ 95% 1x1 @ 105. Repeat 1x1 @ 75. 80. 82. 110. LLC http://doctorhartman. 80. 80. drop down and follow the same progression. 82-85%.com 14 . Repeat 4x1 @ 90% 4x2 @ 70% 4x1+2 @ 70% 5x3 1x1 @ 77. 85% 1x1 @ 75. 115%cj Copyright © 2010 Doctor Hartman.blogspot.
87% 1x1 @ 75.com 15 . LLC http://doctorhartman. 85. 85. 80. 115%cj Copyright © 2010 Doctor Hartman. 82.blogspot. 110.Week 7 . 87% 4x1 @ 90% 4x2 @ 70% 4x1+2 @ 70% 5x3 Max 1x1 @ 90-95% 1x1 @ 105. 80.Competition Day 1 Snatch Clean & Jerk Squat Day 2 Power Snatch Power Clean & Jerk RDL Day 3 Snatch Clean & Jerk Front Squat 1x1 @ 77. 82.
Gym lifts are great. Update me on your progress through these 8-weeks. All of my programs are constantly adapting and I value your feedback to improve my programming. perform Day 3 under simulated meet conditions. and plan your attempts as you would in competition.Week 8 – Competition Week Day 1 Snatch Clean & Jerk Front Squat Day 2 Snatch Clean & Jerk Day 3 Competition Notes: Ideally you would test yourself in a meet at the end of this week.com and let me know what you think. 5x1 @ 80% 4x1 @ 75-80% 1x1 @ 90% 1x1 @ 80% 1x1 @ 75% Competition Max Copyright © 2010 Doctor Hartman.com 16 . If a sufficient meet can not be located for this date.blogspot. but what really counts is performing in Competition. After you complete the program send me an email at doctorhartman@hotmail. Invite friends to watch you “compete”. ask other lifters to “judge” your attempts. LLC http://doctorhartman.
Training Resources: Weightlifting Equipment Weightlifting Shoes Copyright © 2010 Doctor Hartman.blogspot.com 17 . LLC http://doctorhartman.
and overtraining syndrome and recovery strategies. To date. Hartman is available for individual and team training program and sport science consultations at doctorhartman@hotmail. Dr. and general Strength & Conditioning. Michael Hartman is a Sport Scientist. with nearly 20 articles and 50 abstracts to his credit. Hartman is currently working to bring his knowledge and experience to a wider audience by maintaining the Doctor Hartman blog. Connect with Doctor Hartman on Facebook and Twitter Copyright © 2010 Doctor Hartman. His primary research interest focuses on the adaptations associated with strength training and conditioning. Dr. Dr. including athletic performance. Dr. It is his goal to provide readers with the resources necessary to make informed decisions and maybe shed some light on new topics as they appear in the media. Hartman is responsible for the education and training of hundreds of future fitness professionals and coaches. Sport Science.About Dr. As a Professor.com 18 . Hartman has taught nearly 500 individuals the anatomy. and biomechanics of strength training and conditioning at the college-level. strength-power training. Other areas of teaching emphasis include neuromuscular physiology and coaching education. Hartman has an extensive history of publication in scientific journals. Dr. LLC http://doctorhartman. and recognized expert in training for Strength-Power and Performance. He earned his Doctorate in Muscle Physiology and has previously worked as a Collegiate Strength and Conditioning Coach and Sport Scientist at the US Olympic Training Center where he was a member of the inaugural USA Weightlifting Performance Enhancement Team. where he publishes new information related to training for Strength-PowerPerformance.blogspot. physiology. Hartman Dr.com or through the Doctor Hartman blog.
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