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Complete Olympic Lifting Program Manual

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 COMPLETE OLYMPIC LIFTING
PROGRAM MANUAL

WIL FLEMING, CSCS, USAW

FORCE Fitness/Bloomington Athletic Revolution
Bloomington, Indiana

TOBY BROOKS, PhD, ATC, CSCS (Editor)

Texas Tech University Health Sciences Center
Lubbock, Texas

www.CompleteOlympicLifting.com

4
TABLE of CONTENTS

Introduction...........................................7

Power Clean...........................................12

Jerk...................................................42

Snatch..................................................63

Loading the Olympic Lifts........................87

Sample Programs...................................92

About the Author..................................108

5
6
“ My attitude is that if you push me
towards something that you think
is a weakness, then I will turn that
perceived weakness into a strength.
-Michael Jordan
INTRO
1
7
 Intro

I
have been completing, competing, and coaching the
Olympic lifts for over half of my life. I am 30 and I started
lifting seriously 15 years ago. The actual date was
November 20th, 1997. I recall it vividly enough to know
the exact date. Obviously it was an impactful time in my life.
I can recall being a total newbie on the platform just as
vividly as I can recall winning a national title in the sport and
just as vividly as I can recall the first meet that I ever coached.
I remember the athlete that I was before learning Olympic
lifting: 5.2 second 40 yd dash, 155 lbs. 165 lb power clean
max. I also remember the athlete I became after learning to
Olympic lift: 4.5 second 40 yd dash, 215 lbs, 402 lb power
clean max.
The point is not to brag, but to relate to you that you do
not have to spend half of your life in the weight room or
on the platform to learn what I have learned. You can take
athletes from no knowledge in the sport and the lifts to
absolute beasts. The point is that I can relate to the place you
or your athletes are in. My half lifetime of experience has
been poured into this manual and the accompanying DVD,
Complete Olympic Lifting.
The Olympic lifts The Olympic lifts are some of the most explosive and
are some of the dynamic demonstrations of power in any form of athletics.
most explosive Contrary to popular opinion, athletes at nearly all levels can
and dynamic be taught the basics, the groundwork for dynamic athletic
demonstrations of development, the Olympic lifts, and their derivatives. This
power in any form manual and DVD represent a proven and efficient approach to
of athletics. do so.
Olympic weightlifting, the sport, has been practiced
since the first modern Olympic games in 1896. Weightlifting
events (with some changes) have been contested at every
Olympic Summer Games since 1920. Originally there were
only five weight classes in competition; however, today’s
lifters compete in eight weight classes for men and seven for
women.
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 The standard competition lifts in today’s competitive
weightlifting include the clean and jerk and the snatch.
Contemporary training includes the clean and its variations
(clean pull, hang clean, power clean, etc), the snatch and its
variations (hang snatch, muscle snatch, clean grip snatch,
snatch pull), and the jerk and its variations (power jerk, split
jerk) as well as progressions and regressions of starting
positions and ending positions for each movement.
The sport of competitive weightlifting has been around
for over more than 100 years ,but it is only within the last half
century that general athletes have included weightlifting
in their training programming. Most sources suggest that
collegiate strength coach and competitive Olympic lifter Alvin
Roy of Louisiana State University first introduced Olympic
weightlifting movements to the Tiger football team in the
1950’s. The team went on to win the 1958 NCAA football
national championship.
Since that time, the popularity of Olympic lifting in the
training of athletes has only grown. Today, thousands of high
school, college, and professional teams use the Olympic lifts to
help their athletes become faster and more explosive on the
field and court.

Benefits of Olympic Lifts

Gain Power and Trigger Hypertrophic Changes
In terms of pure power output, very little that athletes
can do in the weight room compares to the Olympic lifts. For
example, the power output of a power clean is triple that of the
bench press, squat, or deadlift.
Prolonged anaerobic resistance training results in an
increase in muscle fiber cross sectional area, ultimately
leading to muscular hypertrophy. High resistance and high-
speed movements such as the Olympic lifts rely primarily upon
high-threshold motor units composed primarily of power-
producing type II muscle fibers. Improved activation of type II
fibers improves power output and continued exposure leads to
hypertrophic gains.
9
 Improve Sports Performance
Increasing speed and strength are the fastest ways to get
better on the field. By training with loads at high velocities,
movements such as the clean, snatch, and the jerk are the
best tools to simultaneously train both qualities. Many of the
most important tasks in sports rely on well-timed sequential
movements. The timing of the power clean mimics many of
those movements and shares many qualities in common.
This improved timing is a critical tool in improving sports
performance.
Get Stronger
I have not encountered many people that are legitimately
strong in the power clean that are not also strong squatters,
deadlifters, and many times even bench pressers. The power
clean is a great total body movement that develops type II
muscle fibers throughout the muscular system. If an athlete
has the strength to get in great positions for the power clean,
they most often have the strength to move serious weight
around in the rest of the weight room.
The associated hypertrophy of type II muscle fibers leads
to increases in maximal strength similar to and even greater
than traditional power lifting techniques. Empirically, athletes
who train with Olympic lifts produce greater maximal force
output than even power lifters who train more frequently
and with greater relative loads. The Olympic lifts are a very
efficient way to get strong.

Teaching Order
The associated DVD is arranged into the following
chapters:
• Assessment and Pre-Requisite Movements
• The Clean
• The Snatch
• The Jerk

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 All athletes should go through the steps outlined in the
assessment and the pre-requisite movements. This video
chapter will demonstrate which athletes are prepared for
Olympic lifting and the movements necessary to move them
onto the platform. Start here.
Each chapter on a lift (clean, snatch, and jerk) contains a Each chapter
specific sequence to teach the individual lift. For athletes who on a lift (clean,
are prepared to lift, following this order of progressions will snatch and jerk)
prepare them well. contains a specific
The lifts themselves may also be prioritized by which sequence to teach
should be taught first and which has the highest priority. The the individual lift.
following represents the appropriate order in which the lifts
should be taught.

Hang Clean→ Power Jerk→Power Clean→Split Jerk→Hang

Snatch→Power Snatch→Squat Clean→Squat Snatch

This order goes by priority and the ease with which a

movement may be taught to athletes.

Program Manual Design

The rest of this manual is a breakdown of each of the three
main lifts.
The clean and snatch are broken down from the power
clean and progressed through several variations, and the jerk
is broken down from the split jerk and progressed through
several variations. This manual should not be viewed as
complete without the accompanying DVD.

Enjoy!

11
 POWER
CLEAN 2
12
Power Clean

T
raining for power is undoubtedly one of the most
important aspects of becoming a better athlete.
Athletes who want to get faster, stronger, and bigger
need to train to improve power. Fortunately, many
programs include the power clean for just that purpose.
Rather unfortunately, though, many athletes perform this
movement incorrectly, get injured, or never become proficient
at the lift and, as a result, fail to reap the benefits. I have taken
everything that I know about the power clean and put it to
paper (or cyberspace) for your enjoyment and education.
This is a step-by-step guide to help you get better, stop
missing lifts, and see all the benefits of one of my favorite lifts.
Before I get to all the technical stuff, why should you power
clean in the first place?

Unique Benefits of Power Cleaning One of the biggest

benefits of the
clean specifically
The Heaviest Olympic lift is that it is the
One of the biggest benefits of the clean specifically is that Olympic lift in
it is the Olympic lift in which most people can usually find the which most people
most comfort quickly and, in turn, can use the greatest load can usually find
quickly. The impact of greater loading cannot be understated the most comfort
on the development of type II muscle fibers. Motor unit quickly and, in
recruitment occurs through necessity, and while the initial turn, can use the
impact of moving things fast will be enough to recruit large greatest load
type II fibers, adaptation will occur quickly. A greater load quickly.
must be handled to continue recruiting, training, and taxing
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 large type II fibers. The clean and related movements allow
the athlete to load heavier and more quickly, allowing for
continued fast twitch motor unit recruitment.
Speak a Universal Language
Athletes in programs across the globe typically have a
very similar “big three” lifts. These most often consist of the
clean, squat, and bench. Even if an athlete participates in an
awesome program that has a big five or a big six, cleaning is
likely a part of that system. Speaking this universal language
is important for athletes to be successful at all levels.

How to Power Clean: The Start

Position
Cover the Shoelaces
Establishing the correct distance between the body and
Establishing the
the bar is essential to completing the power clean correctly.
right distance
An athlete positioned too close to the bar will need to move
between your
body and the forward off the floor, thus creating a poor pulling position. If
bar is essential the athlete is too far away, the bar will need to move back and
to completing the athlete will once again be in the wrong position. Setting up
the power clean with the bar covering the bow on the shoelaces as the athlete
correctly. sees it from above establishes proper positioning to begin. By
placing the bar in this midfoot range, the barbell is centered
over a rigid support (the arch) rather than a less rigid area
like the toes.
For athletes who are taller, this guideline may need to be
adjusted slightly forward. Similarly, shorter athletes may need
to adjust slightly closer to the bar.
Flat Feet
While the athletic benefits of the clean and snatch have
been addressed previously, the snatch and the clean should
not be completed on the ball of the foot like many other
athletic movements. Stability is the name of the game when
it comes to the Olympic lifts, and in the case of setting up for
the clean, stability comes from being in an optimal balance of
weight toward the forefoot and the heel.
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 This optimal balance position is referred to as the “tripod
foot” position. This means that the athlete should have the
weight balanced between three points of contact on each foot.
These three points of contact include:
• The joint at the base of the big toe (first
metatarsophalangeal joint)
• The joint at the base of the little toe (fifth
metatarsophalangeal joint)
• The heel (calcaneus).

An optimal interplay between weight at each point in

the tripod will keep the athlete balanced throughout the
lift. Using this strategy will also allow for corrections to be
made in balance throughout the lift. If the athlete is too far
forward, then more weight should be distributed to the heels.
If the toes come off the ground, then more weight should
be distributed to the forefoot. This knowledge can allow the
coach and/or athlete to readily see where an improvement
can be made to the lift.
Jump Width Feet
The vertical jump is used as the indicator of lower body
power during performance testing. The foot position most
athletes naturally use when jumping is likely to be the same as
should be employed to begin the power clean. With the feet
around hip width apart, the athlete will be able to direct force
into the ground in the most efficient way possible. Setting up
too wide directs much of the force outward rather than toward
the ground. An athlete with a hip mobility restriction may
need to adjust the stance wider than jump width to achieve a
safe position from the ground.

Figure 2.1: Proper foot width 15

 Seriously Brace the Core
A strong core is necessary to maintain the torso position
from the ground up through the first and second pull. The only
way to ensure that this occurs is to pre-brace the core before
the lift begins. Once oriented to the bar, the athlete should
establish the brace position while standing. More advanced
lifters may release the brace during the lift; however, it is
important to establish this contraction before placing the
hands on the bar.
RDL to the Knees
Finally, the athlete can begin moving toward the bar. From
the standing position, the athlete has three choices to get the
hands to the bar; however, only one is correct. The athlete
could choose to flex the knees to take the hands lower to the
ground, but ankle mobility is a limitation of this approach. The
athlete could also choose to flex the spine to make the way to
the bar, but this too is incorrect and can lead to serious lumbar
spine injury. Lastly, the athlete can hip hinge toward the bar.
To make the descent to the bar resting on the floor, the first
movement is a RDL or hip hinge movement. This will trigger
a hip loaded pattern that allows for a powerful hip extension
later in the movement. The athlete should only hinge until the
hands are at the level of the kneecaps and should also and
remember that if the hips stop moving posteriorly during
movement, the movement is no longer considered a hip hinge.

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Figure 2.2: Hinge position
Squat to the Bar
To finish the descent to the bar, the athlete will need to
cease moving the hips back in space. The athlete will now
need to move toward the bar by squatting or moving the hips
down in space. The athlete will be able to maintain the same
relationship to the bar on the X axis but will gain the knee
flexion necessary to start the bar off the ground. Depending
on the athlete’s height, the knees may be slightly over the bar
but should not glide forward more than a couple inches. Using
the cue “squat to the bar” is a great way to relate this novel Using the cue
position to something that is familiar to most athletes. “squat to the
Eyes Forward, Neck Straight bar” is a great
Once the hands meet the bar, a neutral spine posture must way to relate this
be assumed. Oftentimes, I see cervical hyperextension which novel position to
will likely contribute to greater lumbar hyperextension. With something that is
greater lumbar hyperextension, the athlete will likely put familiar to most
more strain on the low back.
athletes.
There is much contention to the idea that a neutral neck be
used. Many elite weightlifters use a head position that would
be considered cervical hyperextension. This technique has
even been described in a few published sources that have
suggested such posture may help generate greater tension in
the spinal erectors that may actually be of benefit the lifter.
However, realistically we are not likely coaching elite
weightlifters destined for Olympic greatness. In the interest of
preventing unnecessary lumbar spine strain, positioning the
neck in a neutral is the right call for most athletes.

Figure 2.3: Neck 17

position on the bar
 Lock the Lats Down, Keep the Core Tight
On the neutral spine idea, we have to think of ways to
brace the core. Typical bracing will do well, but including
the cue to “lock down the lats” can aid in the stiffening of the
core and will also allow the athlete to keep the bar close to
the body at the moment of lift-off. Keeping the bar close to the
body will assist in maintaining a tight lifter-barbell system.
Knuckles Back, Arms Straight
In an effort to maintain a tight lifter-barbell system and
keep the bar close to the body, a “knuckles back” cue will
lead to a forward shoulder lean, pronation and extension at
the wrists, and internal rotation at the shoulder. The arms will
be straight while the bar is on the ground. For some athletes,
it is easy to keep the arms straight by thinking of relaxation
at the elbows, while for others it is important to cue elbow
extension (“lock out”) when the bar is on the floor.

The Hook Grip

Rationale
There are two ways to grasp the bar in the power clean.
The first is the simple grip in which the athlete grabs the
It is necessary to bar with an overhand grip and thumbs wrapped around the
use the hook grip bar. This grip will not be sufficient to lift heavier weights. It
to pick up more is necessary to use the hook grip to pick up more significant
significant loads. loads. The only reasons a simple grip should be employed is
in the case of a thumb injury or some other lack of mobility in
the thumb.
Performance
The hook grip is actually pretty simple to complete. The
athlete grasps the bar overhand like normal and before
wrapping the fingers closed, places the thumb inside the grip.
Simple. There may be some discomfort in maintaining this
grip for novice athletes, but this most often diminishes over
time. (Note: The athlete should avoid trimming the thumbnails
too short before using the hook grip, as such is typically
painful).

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Width
The width of the grip in the power clean should be shoulder
width or slightly wider. While many athletes use certain lines on
the bar to determine where to place the hands, not all athletes
are able to use high-end bars for training. As a result, it is
necessary to have a way to make sure athletes are able to grasp
any bar with the correct grip.
From a standing position, the athlete should be able to
grip the bar in a position that allows for the thumbs to be fully
extended and to be in contact with the hips/upper thigh. This
width is sufficiently wide enough to achieve a strong racked
position, allows for the possibility of a jerk later on, and is not
dependent on markings or knurlings on the a bar.

How to Power Clean: The Start

Static Start
The static start looks just as the coach might expect it to look:
motionless. Once the athlete has achieved the start position
described above, he or she should remain motionless for up to
several seconds and then begin the initial lift off. This method
is great for beginners because there is no variation to the start
position once it is initially achieved. The downside to using
a static start position is a reduction in power from the floor.
Additionally, many athletes find the start position to be relatively
uncomfortable to maintain for long periods of time.
Dynamic Start
There are actually several ways to complete a dynamic start,
but each aims to develop acceleration of the torso before lifting
the barbell from the ground.
Dynamic Start: Rocking Start
Rocking can be thought of as a “less dynamic” dynamic
start. The athlete will begin with the pelvis higher than the bar
and begin movement of the torso to the appropriate angle to
begin the lift off. This movement is smooth and the torso will
shift from a horizontal relationship with the platform to a more
vertical relationship. Once in the vertical torso position, the
athlete should begin a transition to the lift off position. Once that
position is achieved, the lift off should begin.
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 Figure 2.4: Hips
very low

Figure 2.5: Hips low

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Dynamic Start: Pumping Start
The pumping start can begin with one or two pumps but
is the “more dynamic” dynamic start. The athlete will start
with hips higher than the bar, quickly drop the hips to the
appropriate start position, and execute the lift off. A second
pump can occur by bringing the hips up one more time and
then down again to the bar (down-up, down-up). The athlete
should be careful in this very dynamic start to avoid shifting
the weight forward to the toes.

Figure 2.6: Hips normal

Figure 2.7: Hips high

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 How to Power Clean: The Performance
of the First Pull
Drive Through the Heels
At the moment of lift off, the athlete should think “drive
through the heels” but maintain contact with the platform
with the entire foot. The “drive through the heels” cue can
be misleading if the athlete removes the weight from the toe
during the lift off. Using “drive through the heels” is an effort
to ensure that the athlete does not come off the toes while
lifting off.
Knees Back, Translate the Torso
The initial lift off from the floor should be completed by
extending through the knees. Driving the knees back but
lifting the torso is the goal of movement. The torso should
remain in the same relationship to the ground (approximately
30 degrees above horizontal) throughout the first pull. In this
way, the athlete should attempt to translate the torso vertically
through space. This will maintain the powerful RDL/hips
loaded position above the knee. The knees should continue
driving back until almost reaching extension as the bar begins
to pass the knee.
Bar Sweeps Back
Up to this point, we have spoken much about the position
and movement of the body in the power clean. However, the
bar does make a slight movement off the floor back toward the
body to maintain the tight lifter-barbell system.
A big mistake I
see many athletes Slow Off the Floor
make often is A big mistake I see many athletes make often is jerking
jerking the bar the bar from the ground. The first pull should not be a violent
from the ground. movement. Instead, it should be smooth and may even appear
The first pull slow. A goal of the first pull is to set up the second, more
should not be a violent, pull. A fast first pull will likely inhibit the athlete’s
violent movement. ability to be efficient in the second pull.

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At the Knees
Once the bar is at the knees, several things should be
occurring. However, this is a difficult place to coach or cue the
athlete because the system is already in motion. It is, however,
a great place to break down video and make adjustments to
later lifts.
The feet should be flat so the athlete can transition
correctly for the second pull. The hips should still be higher
than the knees and very little hip extension should have
occurred up to this point with the majority of movement
stemming from knee extension. The torso should still be
roughly 30 degrees above horizontal. Additionally, the arms
should also remain straight at this point, as an athlete who has
flexed the arms will have difficulty completing the second
pull.

Figure 2.8: Bar at knees

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 How to Power Clean: The Performance
of the Second Pull
Creating the Triangle
A really important concept that I like to teach my athletes
is that once in the above knee position, they have created a
“power triangle.” This triangle consists of the entire arm, the
torso, and the angle of the hips. From this point on, the only
goal and the only way to make a successful second pull is to
“flatten,” or “close” the triangle. This is a vivid image that can
help any athlete hit the correct positions.
Close the Triangle
Once above the knees, it is important that the athlete does
not rush the bar just yet. Rushing the bar at this point will be
apparent when the knees begin to migrate anteriorly (“slide
forward”) under the bar immediately after the bar passes
the knees. This movement does not “close the triangle.” The
only way to close the triangle is to begin driving the hips
forward into hip extension. The speed of the bar has started
to increase at this point, but is not at its maximum just yet. The
bar will be in a mid-thigh position by this point.
Knees Forward (Scoop/Double Knee Bend)
Much is made about knee flexion during the second pull. In
fact, numerous articles and opinion pieces have been written
The fact is, in a about the double knee bend. The fact is, in a good power
good power clean, clean, knee flexion will occur to align the body in a position to
knee flexion will create vertical movement. Pure hip extension from the above
occur to align the knee position will create too much horizontal projection and
body in a position the athlete will jump forward. To counteract this, it is necessary
to create vertical to perform the double knee bend (or scoop, or transition) for
movement. vertical projection. It is highly debatable as to whether this
fact should be coached, or even mentioned to a novice lifter.
This movement is a natural phenomenon that is easily seen in
typical jumping mechanics.
Finish the Hips and Knees
Once the bar has reached a high thigh position and the
torso has come to nearly vertical, the hips and knees will both
be near full extension. At this point, the athlete should finish
24
driving the hips and knees into extension. Athletes will often
drive up through the toes in this phase and will achieve full
extension. This is the highest speed portion of the entire lift.
It is worth mentioning one quick note on the finish for the
pull. As I have lifted more and more and trained higher level
athletes, it has become apparent that plantarflexion of the
ankle (sometimes improperly referred to as ankle extension)
is not a part of the pull. This is NOT something to be coached.
At best, ankle plantarflexion is a result of a powerful second
pull or a mechanism of pulling under the bar. At worst, ankle
extension makes it difficult for the athlete to get back under
the bar as it increases the distance that an athlete must
travel to get the heels to the ground and the hips in the right
position.
When observing elite lifters, such athletes will often
demonstrate what amounts to a flat-footed pull. This flat
foot position is a trained efficiency. To coach this position
encourages the athlete to complete as much of the lift as
possible without extending to the toes. “Heels, heels, heels,
toes!” is the common cue used in my gym to coach athletes in
the right position and tempo.
Relaxed Arms,
Elbows High
After the power spike
of the second pull, the
bar will have significant
momentum and it
is important to take
advantage of it. Just as
a boxer keeps the arms
relaxed before throwing
a punch, maintaining a
relaxed arm is important
for maximal speed later.
The elbows should
remain out and above
the bar to guide the bar
in a path that is tight to
the body. Figure 2.9:
High pull

25
 Punch the Elbows
The athlete’s arms have stayed relaxed to a great degree
up to this point, but once the athlete hits the “high pull”
position it is time to use the arms forcefully. The action of the
arms at this phase is best described as punching the elbows
up. The elbow punch will result in a receiving position that
is high on the shoulders, meaning that the weight will not be
resting on the wrists (generally a weak point) but instead will
be in line with the center of gravity. An effort to flip the wrists
will usually lead to a low catch on the chest and a need for the
athlete to “roll” the bar up the chest.
Hips Back, Feet Flat
This step should occur simultaneously with the elbow
punch. The athlete should aim to receive the bar in an athletic
position just as if landing from a jump. A cue that is very useful
is to instruct the athlete to think “toe, heel, hip,” meaning toes
to the ground, heels follow, and hips go down and away from
the bar. The athlete should widen the feet slightly from a hip
width/jump width stance to a shoulder width/squat width
stance while receiving the bar. The athlete should also have
very little forward or backward travel when receiving the bar.

Figure 2.10: Receiving

26
clean position
 Figure 2.11: Receiving
clean position

Power Clean Variations

Starting Position Variations: Hang Clean
The power clean from the hang position is a great teaching
tool to use with athletes and can even be used as your primary
way to train athletes with the clean. The clean from the hang
position will help the athlete develop better ability to use the
stretch shortening cycle. The hang clean can be done from the
above knee position or a mid thigh position (other positions as
well, but these are the primary ones to employ for athletes). In
each of these positions, the athlete will just need to employ the
same strategy of closing the triangle that they do as the bar
passes their knees in the power clean.
Starting Position Variations: Clean from Blocks
The clean from the blocks is a great way to teach any
athlete to learn core lifts. This position allows the athlete be
placed in proper alignment for starting from any position
(mid-thigh, above knee, below knee). This is a great teaching
tool for beginners as well as a great way to learn different
portions of the lift that may be challenging for some athletes
(transition around knee)
27
 Figure 2.12: Hang
clean start

Figure 2.13: Hang

clean finish

28
Figure 2.14: Clean from
blocks start

Figure 2.15: Clean from

blocks finish

29
 Variations in Receiving Position
Split Clean
The split clean is a veritable blast from the past, as it was
employed by many athletes as the primary way to complete
the movement in competition for a number of years. For
athletes, the split clean should be used as a way to provide
variation to the program and to help the athlete become
accustomed to absorbing force in a single leg stance. After
full extension is reached, the athlete punches the lead knee up
and drives the trailing foot back and into the platform. Ideally,
the athlete will land with a vertical shin on the lead leg, similar
to the 90-90 position employed in a split squat.

Figure 2.16: Split

clean start

Figure 2.17: Split

clean finish
30
Squat Clean
It takes a special athlete to be able to complete a full squat
clean with good form. Many athletes will lack the mobility to
attain the proper positions to receive the bar. The world’s most
explosive athletes use this technique to complete the clean in
competition, so the upside in terms of potential weight used
is great. The full clean is an even greater total body exercise
because of the need for great leg strength to come up from
the full front squat position.

Figure 2.18: Squat clean

start

Figure 2.19: Squat clean

middle
31
 Figure 2.20: Squat
clean finish

Common Power Clean Flaws and

Coaching Cues
The Bar Drifts Away at the Start
At the moment of lift off, the bar and lifter should be closely
linked. A bar that drifts away early on the floor is likely an
issue that can be addressed through modification of the start
position. The athlete should be cued to keep the bar tight
by locking down the lats and locking in the core. The coach
should also ensure that the athlete does not have the bar too
far over the toes at the start position and also ensure good
drive through flat feet at lift off.

Figure 2.21: Bar

away from body
32
The Bar Moves Around the Knees
The bar moving around the knees is a very common
problem that can significantly inhibit the athlete’s ability to
make a great second pull, with two likely causes:
• At the start position the athlete’s shins are too far
forward and over the bar. This will cause the athlete
to make a “loop” anterior to the knees before the
second pull.

Figure 2.22: Shins

forward

• The athlete’s torso is too vertical when the bar is

at knee level. When pulling from the ground to the
knee, the goal is to keep the torso in a constant
position relative to the ground (~30 degrees).
When the torso becomes too vertical, the athlete is
essentially pulling the bar back and the knees have
likely become less extended, thereby requiring the
bar to go around the knees before the second pull
begins.

Figure 2.23: Vertical

torso
33
 The Athlete Racks the Bar with Elbows Down
This is a very common issue and can be caused by several
things:
• The athlete is pulling with arms flexed. When pulling
with the elbows flexed, the athlete’s ability to punch
the elbows around the bar is decreased.
• The athlete is not completing the second pull. If the
athlete does not complete the second pull, the chest
will likely remain over the bar and this will not allow
enough time to punch the elbows through, thereby
causing the bar to be received with the elbows
down.
• The athlete lacks latissimus mobility to receive the
bar correctly. Any athlete who lacks the requisite
mobility to receive the bar will not be physically
able to rotate the elbows around to the correct
receiving position. Including more latissimus
mobility work and thoracic extension training in the
warm-up period will be a good long-term fix for
such a problem.
The Athlete Jumps Forward When Catching the Bar
Jumping forward Jumping forward when receiving the bar is a classic sign
when receiving that of incomplete extension of the hips during the second
the bar is a pull. When the hips are not fully extended, the bar will begin
classic sign that to drift forward and the only way that the athlete can complete
of incomplete the lift is to jump forward to the bar. A second likely cause
extension of the may involve the elbows being positioned behind the bar
hips during the following completion of the second pull. When this occurs,
second pull. the bar and lifter system is no longer tight. Instead, a gap is
created between the bar and the body. Most often, the athlete
instinctively tries to close the gap by jumping forward to the
bar.
The Athlete Jumps Back When Catching the Bar
Lets first say that some coaches do teach a backward
movement at the catch. While rationale may vary, it is likely
that such individuals feel that this action promotes full hip
extension. Traveling back to receive the bar is likely caused
34
by directing momentum backward rather than vertically in
the completion of the second pull. Alternatively, the coach can
cue the athlete to move the head vertically toward the ceiling
rather than extending or “throwing” the head back while
completing the pull.
The Athlete Jumps With the Feet Out When Catching
the Bar
Ahhh, the starfish. I am not a fan. Athletes who jump the
feet out are looking to get to the finish position the fastest
way possible. This problem can lead to really awkward and
dangerous receiving positions and must be eliminated quickly.
The easiest way to do so is to create a visual stimulus that will
reinforce correct technique. A Murray Cross (below) can be
used to provide immediate feedback regarding appropriate
foot placement during reception of the bar.

Figure 2.24: Murray Cross

35
 Accessory Lifts to Fix a Faulty Power
Clean
Clean Pull
The clean pull is a partial lift that involves a finish in
complete hip and elbow extension without racking the bar.
The clean pull can be performed from any start position (floor,
hang, blocks) and is a great tool to develop positional power
for the power clean. For increasing power as it pertains to the
power clean only, the clean pull should be performed at 110%
of the (X)RM where X is the number of reps the athlete is doing
in that particular set.
For example, if an athlete can clean 100 kg for three reps,
clean pulls for the same athlete should be loaded at 110 kg
for three reps. Similarly, if an athlete can clean 120 kg for five
reps, clean pulls should be loaded at 132 kg for five reps.
The starting position that is used in the clean pull should
be determined by the weakest aspect of the athlete’s clean
movement. For instance, if the pull off the floor is weakest,
then pulls from the floor should be used. Alternatively, if most
issues are related to the second pull, then clean pulls from a
hang or block should be incorporated.
A number of excellent investigations have been published
recently to show that the clean pull (sometimes called a “jump
shrug”) can actually produce higher levels of power output
than the traditional Olympic lifts. As a result, these findings
coupled with the lack of impact on the body (no receiving
position) make the clean pull a great lift to use for in-season
training.
Front Squat
Although the emphasis for this portion of the movement
is on the power clean rather than the full clean, the front
squat is an absolute must to improve power clean ability. At
the moment of impact (the catch), the athlete encounters
significant downward force. As a result, standing up under
control without getting buried requires a strong front squat.
36
 Figure 2.25: Clean pull
start

Figure 2.26: Clean pull

finish

Athletes who are seemingly able to pull the bar to heights

that would allow for a good rack position but still miss the lift
at the rack can benefit from front squats and even front squats
against bands to enhance strength in the upper ranges of
motion at the top of the range of motion.
37
 Figure 2.27: Front
squat start

Figure 2.28: Front

squat finish

RDL
If the front squat helps the ability to receive a power clean,
the RDL assists the athlete’s ability to make an efficient pull on
the bar. Greater hamstring and glute strength is critical during
the sticking point of the lift around the knee and before the
second pull kicks off.
Clean Lift Off
For athletes who struggle off the floor but not many other
places, the clean lift off is a great tool to use. Such athletes
should set up in the start position at the floor level and begin
to extend the knees until the bar is elevated to knee height.
38
Figure 2.29: RDL start

Figure 2.30: RDL finish

39
 Figure 2.31: Clean
lift off start

Figure 2.32: Clean

lift off finish

The athlete should then pause for a moment before bringing

the bar back to the ground under control. This movement will
groove the pattern off the floor unlike most any other drill or
skill.

Power Clean Gear and Accessories

Straps
When talking about straps, the athlete will find many mixed
opinions about whether using them is a good thing or not. My
general opinion is that when doing the movement from the
floor, straps should be avoided, as development of great grip
strength is an excellent ancillary benefit of the power clean
and the athlete will be free to drop the weight prior to the
next repetition. When completing the power clean movement
40
from the hang, however, the descent of the bar back to the
start position makes grip too difficult for all but the strongest
athletes to maintain. In such cases, straps are acceptable. If the
athlete does choose to buy straps, in my opinion, the absolute
best in the world are handmade by Rob Roeder (his website is
old school but can be found at http://robroeder.bizland.com/
prod08.htm).
Weightlifting Belts
Using a weightlifting belt in the power clean is a mixed bag
of benefits and drawbacks to me. I would never recommend
a belt to someone who already has poor technique, because
more often than not, belts seem to magically endow
confidence to go heavier than the athlete is likely prepared
to go. If the athlete has great technique and can pull with a
neutral spine off the floor, a belt is unnecessary even at higher
weights.
Footwear for Power Cleans: Running Shoes
Running shoes would be one of my least favorite choices
for footwear during a power clean. These shoes typically have
a fairly thick, soft, rubbery sole that can allow power to leach
out during the pull. The high sole also leads to decreased
stability while lifting and assuming a receiving position.
Footwear for Power Cleans: Minimalist Shoes
Minimalist shoes have definitely gained popularity
recently and some are even being marketed as “training”
shoes. The athlete should definitely take a close look before
purchasing any shoe marketed as such because all brands
and styles are certainly not created equal. While some are
great and provide a solid base of support, others appear to be
little more than well-marketed running shoes with the same
pitfalls.
Footwear for Power Cleans: Weightlifting Shoes
There really is nothing better than a weightlifting shoe
for performing the power clean. The solid wood sole and
wider base helps keep the athlete balanced throughout the
lift. There are several well-known brands on the market today
(adidas, Nike, Reebok) as well as some lesser-known brands.
I have purchased every single kind available (seriously, I
have six pairs!) and almost always go with my adidas over all
others.
41
 THE JERK 3
42
The Jerk

T
he jerk (of “clean and jerk” fame) is one of the most
underutilized lifts available in the Olympic lifting
arsenal. At some point, nearly all overhead lifts seem
to have become vilified by concerned therapists and
physicians. Sadly, the jerk seems to have suffered a serious
popularity blow as a result.
Using the jerk is a must in any complete program, as the
movement balances much of the work performed in the clean
and snatch and is an explosive upper body movement.

Specific Benefits of the Jerk

Aside from the general advantages found in all
Olympic lifts, the jerk has specific benefits that make it a
unique Olympic lift. Gaining power and improving sports
performance is just as likely to occur when an athlete
performs a jerk as when performing a power clean, but there
are several qualities of movement that are magnified in the
jerk more so than any other Olympic lift.
Balance Explosive Qualities While the power
While the power clean and snatch are hip-dominant clean and snatch
movements, the jerk is considered a quad-dominant are hip-dominant
dominant movement. There is very little hip hinging during movements, the
performance of the jerk, so any athlete who performs the jerk is considered
jerk as a regular part of an explosive lifting program should a quad-dominant
gain power and explosive ability in quad-dominant dominant dominant
movements in order to balance the lower extremity anterior movement.
and posterior musculature.
43
 Upper Body Strength
Even though much of the movement of the jerk is
generated and created by the lower body, holding heavy
weighs overhead requires significant strength and stability.
By explosively moving the bar overhead, the athlete will need
to stabilize and support rather than just push. At the same
time, the movement still helps foster increased upper body
strength.
Single Leg Strength
Landing in the split position requires great stability in
the lead leg, similar to the striking of the foot to the ground
while in sprinting. Single leg strength and stability is often the
limiting factor for an athlete looking to get faster and stronger
in the bilateral stance (as in the squat).

Jerk Technique
The Set Up: Bar Position
The bar position on the athlete’s body is one of the most
important aspects of the jerk. The bar should rest high on the
chest and across the front of the athlete’s upper shoulders. To
keep the bar off of the neck, the scapulae should be protracted
and elevated.
The Set Up: Feet
The width of the feet is highly individualized, but should
be at or around hip width to shoulder width regardless of the
athlete. The athlete should have the toes angled outward up to
30 degrees to facilitate the “dip” portion of the lift. The most
important thing to remember is that the feet must remain flat
while the bar is racked at the chest. The feet should remain flat
The grip position through most of the movement.
for the jerk can
be just as wide The Set Up: Grip
as for the clean, The grip position for the jerk can be just as wide as for
but most athletes the clean, but most athletes find it beneficial to utilize a grip
find it beneficial slightly wider than a clean grip. As the athlete dips, the bar
to utilize a grip will flex slightly and gravity will assist downward momentum.
slightly wider than A wider grip will increase the base of support through the dip
a clean grip. phase and allow for a faster recovery.
44
 The actual arm position for the jerk can vary depending
upon the athlete. Some athletes feel most comfortable with the
upper arms parallel to the floor in much the same position as
the clean catch. However, most athletes will need to adjust the
grip so that the forearms and upper arms remain positioned
beneath the bar. It should be noted that the weight of the bar
will still be resting on the shoulders and chest rather than on
the wrists.
The Set Up: Posture and Core
Posture should be tight and braced throughout the jerk. The
athlete should remember that the lower body is the primary
force generator and the core is functioning to stabilize and
redirect force. The most typical error demonstrated by novice
athletes is a flexed thoracic spine. Athletes should be cued to
extend the thoracic spine to keep a neutral position.
The Execution: Dip
Once the athlete is set up in the proper position, the next
step is to begin harnessing the power of the stretch shortening
cycle to complete the lift. The athlete should dip with the
knees “out,” meaning the hips must be externally rotated and
the knees allowed to track out over the toes. The upper body
should remain almost completely vertical to reduce forward
movement of the bar. This position is in contrast to the hip-
dominant position of the clean and snatch and is what ultimately
makes the jerk my preferred quad-dominant movement of
choice.
It is critically important that the athlete maintain flat feet
throughout the dip portion of the jerk. Commonly, the athlete
may shift the weight toward the toes. The depth of the dip
before the drive phase should be roughly a quarter squat
level, but to specify a certain distance is not appropriate. Most
athletes will typically develop a feel for their own preferred
or most appropriate depth, and movement through the wrong
depth are often revealed when change of direction proves
difficult.
This minimal depth will allow for the greatest power during
the drive and should be executed quickly. The bottom of the dip
is the braking portion where downward momentum is stopped.
Fundamentally, the goal of the dip should be to complete the
movement quickly and on balance.
45
 Elite lifters often use the dip and the subsequent oscillation
of the bar during change of direction to assist in the execution
of the lift. A great technical “feel” for the lift is necessary to do
this, but a $1500 bar doesn’t hurt either.

Figure 3.1: Dip start

position

46
Figure 3.2: Dip finish
The Execution: Drive
Once the dip is completed to the quarter squat level,
explosive extension of the knee and hip should immediately
follow. The torso should remain vertical or even extended in
the sagittal plane so that the bar follows a linear vertical path.
Athletes who pause at the bottom of the dip before the
drive phase compromise energy transfer through the dip. The
drive phase should create space between the lifter and the
barbell. The goal of this phase for the novice lifter is to create
enough drive to move the bar to forehead level.
The Split
The split of the feet is ultimately the portion of the lift
that gives most athletes difficulty. There are many successful
approaches to the split, but each should ultimately finish in a
similar position.
Selection of the Lead Foot
To select the lead foot, the coach can stand behind the
athlete and provide a slight push. The foot with which the
athlete steps forward to regain balance should serve as the
lead foot in the split jerk.
For most right-handed athletes, that is the left foot.
Alternatively, for most left-handed athletes, that is the right
foot. However, there are exceptions to this standard, as I am
right-handed but prefer to execute the jerk with my right foot
forward.
In training athletes, it is important to alternate jerks with
each foot forward. Only the competitive Olympic lifter should
work primarily with one foot forward of the other.
The Goal
The ultimate goal of the split jerk is to expand the base of
support in the sagittal plane in order to hold weight overhead.
It really is that simple. It is for this reason that most athletes
choose to do a split jerk over a squat jerk or power jerk. An
expanded base of support provides more stability overhead.
The Position
There are a number of variations in positions for the split
jerk; however, all variations still require the athlete to produce
47
 a stabilizing force in the sagittal plane to prevent a fall.
Despite the number of available variations, the ideal position
for most athletes is the 90/90 split squat extended.
To assume this position, the athlete begins in a half
kneeling stance with both the lead and trail legs flexed at the
knee to 90 degrees. This position allows the athlete to maintain
flexion in the trail leg, but perhaps more importantly, hold an
extremely stable vertical shin position with the lead leg.
The toes of the lead foot should point forward while the
trail foot should be plantarflexed or even slightly internally
rotated. The width of the stance should be consistent with the
width of the athlete’s hips or slightly wider.
Getting Into Position
There are two
common techniques
used to cue the athlete
to assume the correct
position. Essentially both
methods accomplish
the same end, but some
athletes may prefer one
strategy over another.
Punching the Lead
Foot Forward
This method for
Figure 3.3: Receiving
teaching the jerk is
position excellent for some lifters,
as it encourages the
athlete to think about driving the lead foot forward and keep
both feet low to the ground. The drawback to this method is
that some athletes translate this cue to mean that body weight
should shift forward. Oftentimes this will result in catching the
jerk with some amount of anterior knee glide in the lead leg.
Jump and Split
This is a method that I have been working with more
recently. In this cue, the athlete is encouraged to focus
on the aggressive drive phase until platform separation
occurs. At separation, rather than being cued to drive the
lead foot forward, the athlete is instructed to drive the lead
48
knee up. This method helps position the athlete into a more
advantageous receiving position more often than not; however,
it can sometimes lead to passivity in the drive portion of the
jerk.
Recovery From the Split
Recovering from the split position can cause a number of
problems for many athletes. Quite simply, the athlete should
recover with the lead foot posterior toward the center first
followed by the trail foot anterior toward center second.
Moving the rear foot first usually causes an anterior weight
shift that will increase the likelihood of a missed lift.

Learn How to Jerk

Overhead Press
Overhead pressing can be done with a variety of tools
before beginning to jerk. Using dumbbells allows the athlete
Overhead pressing
can be done with
who lacks shoulder mobility to safely and effectively press
a variety of tools
overhead. Doing presses from the standing position is a great
before beginning
idea, but other variations are needed as well. To get some of
to jerk. Using
the feel of the jerk, the athlete can perform presses from a half dumbbells allows
kneeling or split stance using one dumbbell at a time. This the athlete who
position will teach the athlete the balance and core strength lacks shoulder
necessary to stick significant load overhead. mobility to safely
The last step in using an overhead press is to perform a and effectively
barbell overhead press from a split stance. At this point, the press overhead.
athlete has likely developed strength for great overhead
stability.
Dip
The dip is the part of the movement in which the athlete
will most likely suffer a form break, so it is critically important
that this phase is adequately instructed and cued. The athlete
should practice the dip with semi-challenging weights and
execute the downward movement. The knees should not travel
anterior and medial toward the great toes, but lateral towards
the fifth toes. The depth of the dip is fairly individualized, as
some athletes are more comfortable at slightly greater depths
than others.
49
 Push Press
The next step is to begin using the push press movement
to help the athlete feel the change in direction required to
execute a solid jerk. By now, the athlete should be comfortable
with the dip movement and will need to work on the drive
phase.
The dip and drive portion of the lift will be exactly the
same as if the athlete is going to perform a split jerk; however,
rather than leaving the ground and flexing the knees again,
the athlete should drive through the toes and press the bar

Figure 3.4: Push press

start

Figure 3.5: Push press

middle
50
 Figure 3.6: Push press
finish

out for the remainder of the lift. In essence, this is a dynamic

and explosive start to a movement followed by a strength-type
finish.
Behind the Neck Power Jerk
Once the athlete has become comfortable with the
technique of the push press, he or she may progress to the
behind the neck power jerk. The power jerk will mirror the
push press in the dip and drive portion, but the athlete will
receive the bar in an athletic position with the feet slightly
wider than the drive position. The level of the squat will be
greatly dependent on the athlete’s mobility and comfort level
in the overhead position.
One of the biggest difficulties with the power jerk position
is that there is no adjustment in the sagittal plane to prevent
toppling over. For this reason, we often teach this movement
from behind the neck. In the behind the neck position, the bar
can travel a straight path to overhead and remains over the
base of support more easily.

51
 Figure 3.7: Behind
the neck power jerk
start

Figure 3.8: Behind

the neck power jerk
finish

Footwork Drills
Footwork drills for the jerk are done to establish a pattern
of receiving the bar in the correct position. The athlete should
strive for motor mastery with the goal being to land in the split
position. To begin, the athlete should set up in the bottom of
a 90/90 split squat as the coach marks the position of the feet
with chalk or tape. The goal of each rep is to land with the feet
in the same position as the chalk marks.
52
 With no weight, the athlete should set up in the dip and
drive position. Once the athlete has completed the dip and
drive, an explosive split to the marked position using either
the jump and split or the foot punch strategy should follow.

Figure 3.9: Footwork

start

Figure 3.10: Footwork

finish

Half Jerks
Half jerks require just a barbell to complete and closely
mimic the timing of the traditional jerk. The athlete will start
in the full 90/90 position extended with the bar overhead.
The athlete should then bring the lead foot back 8-12 inches
toward the body and bring the bar to forehead level. From
53
 this closer position, the athlete should then drive the lead
foot up and forward and the bar overhead. The big key to
this movement is that there is no movement of the hips in
the sagittal plane. The hips should only rise and fall without
moving forward and back.

Figure 3.11: Half

jerk start

Figure 3.12: Half

jerk finish
54
Behind the Neck Split Jerk
Finally we can begin to piece it all together. With the bar
resting high on the back of the shoulders, it is time to venture
into using the split jerk. The athlete should dip and drive
aggressively, executing the lift with either a punch and split or
a foot drive technique. Behind the neck split jerks are a great
tool to use when doing jerks as a stand-alone movement.

Figure 3.13: Split jerk

start

Figure 3.14: Split jerk

55
finish
 Jerk Variations
Power Jerk
The power jerk from the front-racked position is an
excellent tool to use while training athletes. It is a great power
producing movement and allows the athlete to maintain a
familiar athletic base. This is an excellent training tool for
general athletes.

Figure 3.15:
Power jerk start

Figure 3.16:
Power jerk finish
56
 Several of the world’s best Olympic lifters have employed
this technique in competition. Typically, those athletes are
extremely strong overhead and are capable of moving the
barbell much higher than typical athletes during the drive
phase.
Squat Jerk
Very few lifters and even fewer athletes in training employ
the squat jerk. This style requires great stability overhead,
extreme mobility, and allows for very little technical variation.
In truth, I am amazed by any lifter that is able to squat jerk
any amount of weight!

Figure 3.17: Squat

jerk start

Figure 3.18: Squat

57
jerk finish
 Common Jerk Errors
Bar Forward at Receiving Position
A lot of errors in the jerk occur when the athlete initiates
the dip portion of the lift.
Potential Cause: Dipping to the Toes
Dipping to the toes or the heels coming off the ground will
lead to a forward shift of the weight and a likely missed lift
forward or a need to recover forward and under the bar.

Figure 3.19:
Dipping on toes

To Correct This Mistake:

Work on the dip portion of the lift and focus on maintaining
a tripod foot position throughout the dip. The athlete should
focus on keeping the heels down during the dip phase. In
so doing, the athlete will create a more stable platform from
which to push and will be more balanced when overhead.
Potential Cause: Knees Forward
When an athlete allows the knees to travel forward or
collapse inward during the dip phase of the lift, a “bar
forward” position overhead will result. When the knees travel
forward, a corresponding shift of the hips forward (and center
of mass) occurs, altering bar drive forward, as well.
58
 Figure 3.20: Knees
forward

Figure 3.21: Knees

out

To Correct This Mistake:

The athlete should practice the dip portion of the lift. While
doing this, the focus should be on tracking the knees out over
the fifth toes rather than over the great toes. This movement
helps the athlete to maintain a more vertical torso position
and results in the bar staying overhead rather than travelling
forward.
Potential Cause: Bar Slide
The idea of bar slide is that during the drive portion of the
lift, the bar begins to slide down the chest of the athlete. This
is relatively common among athletes who are new to the jerk.
59
 The bar sliding down the chest will put the bar forward of the
athlete’s center of mass and the bar will accelerate at a slower
rate than the rest of the body. Typically this error will lead to
the bar being driven forward.
To Correct This Mistake:
The best way to correct a mistake like this is to work on
keeping the bar high across the shoulders through the dip
portion of the lift. If the athlete jerks with elbows up then this
should not be a problem; however, if the athlete tends to bring
the elbows under the bar in preparation for the movement,
it most often means that he or she must work on maintaining
constant tension on the bar. The athlete should be cued to
elevate the scapulae and attempt to hit the right position
every time.
Think about the core positioning and the effectiveness of
the bracing position that the athlete assumes when preparing
for the dip. If the athlete is not strong enough to handle the
position, then the weight is too heavy and additional core
stability work might be necessary.

Problems With the Feet While Receiving the Bar

Potential Cause: Narrow base in receiving position.
When receiving the bar the athlete should aim to keep the
When receiving feet the same width as the hips. Some athletes tend to jerk to
the bar the athlete a narrower position than starting position. This leads to issues
should aim to keep with overhead stability in the frontal and sagittal planes. Think
the feet the same of this in this way: the goal is to receive the bar on stable
width as the hips. railroad tracks rather than on a balance beam.
To Correct This Mistake:
The athlete can attempt to jerk with a block between the
legs. This block could be anything from a strip of tape to a
broomstick, but the goal is to give immediate feedback as
to the success of the lift. Using something like a broomstick
should only be done when jerking light loads and after the
athlete has demonstrated ability to perform the movement
without ending up standing on the object.
Potential Issue: Short/Long Feet
The position of optimal stability overhead is a 90/90 split

60 squat extended. While many competitors have demonstrated

 Figure 3.22: Narrow
base

the ability to put massive weight overhead with shorter or

longer foot positions, our goal is to coach the athlete into the
90/90 position. When the athlete misses this position or shows
inconsistency, it creates a number of problems that can be
difficult to correct.
To Correct This Mistake:
Mark out the proper position for the athlete to hit at the
conclusion of each jerk. This can be done with tape, markers,
or paint. The goal of each jerk is then to provide visual
evidence of the proper position and the athlete’s relationship
with that correct position. A lot of repetition when learning
and preparing to jerk is necessary to make this happen
correctly.

Jerk Assistance Exercises

Halting Jerks
Halting Jerks are an excellent training tool to use to
create more confidence in the traditional jerk. Rather than
take advantage of the stretch shortening cycle, the athlete
will pause at the bottom of the dip position for two or three
seconds and then drive up overhead.
The idea behind this is that isometric strength can be
helpful in overcoming the great amount of inertia in the
bottom of the dip. While the practicality of this movement may
be in question there, is much evidence that this helps athletes
build comfort in the jerk.
61
 Footwork Combos
To really groove the footwork associated with the jerk,
footwork combos are a great tool to use. Three to five
repetitions should be done with no weight or very little weight
in rapid succession with the goal being to land in the correct
overhead position with each “jerk.” Immediately following the
last light jerk, the athlete should attempt a jerk with a more
challenging weight.
Split Stance Pressing
The Jerk is the most dynamic lift that we can perform in
the weight room but one that also requires great strength and
stability. To account for this need, we do plenty of split stance
presses with the bar behind or in front of the neck. Look for a
neutral posture and pelvis while overhead.

62
SNATCH 4
63
 The Snatch

Unique Benefits of the Snatch

Grip Strength

T
he wide grip to the snatch requires a much greater
demand than does the clean. This demand creates
greater grip strength that can carry over to sports
and even other lifts.
Back Strength
Again, the wide position of the hands also puts a greater
demand on the back (particularly the upper back) to maintain
proper posture. The snatch is all about isometric thoracic
spine extension. This is an area in which most athletes can use
some serious help.
Intrinsic Shoulder Strength
The overhead The overhead position is certainly difficult, but the stability
position is required to hold weight overhead can be carried over to the
certainly difficult, field for any athlete that finds it necessary to push on another
but the stability object, ball, or person.
required to hold
weight overhead
can be carried
over to the field
Snatch Technique
for any athlete
that finds it Set Up Tight to the Bar
necessary to push Successful Olympic lifts are the result of a lifter and the
on another object, barbell moving in one efficient “system.” The lifter-barbell
ball, or person. system, as it is called, must share one center of mass. Ideally,
this center of mass lies within the framework of the lifter’s
body. Setting up close to the barbell helps ensure that this will
occur regularly.
64
 Setting up too far from the barbell will move the center of
mass forward of the athlete’s toes and will lead to difficulty in
achieving the lift later on. The proper distance away from the
bar is different for athletes based on body dimensions but
can be summed up closely for most athletes. As discussed
previously, when standing over the bar, the athlete should see
the shoelaces covered by the bar. This means that from the
coach’s perspective, the bar should be over the midfoot (a
much more solid base than the toes) and will be far enough
away from the body to get in the start position.
Flat Feet
While the athletic benefits of the clean and snatch have
been extensively discussed previously in this resource, the
snatch should also not be completed on the ball of the foot
like many other athletic movements (“athletic stance”). Again
utilizing the tripod foot position, the athlete should remain
stable and balanced with the weight distributed between the
forefoot and the heel.
Jump Width or Slightly Wider Than Jump Width
The short answer as to how wide the feet should be placed
when performing the snatch is around jump width; however,
the nature of the lift modification can certainly influence
this standard. The toes should be pointed out slightly and
In the power
the athlete’s feet should be directly below the hips. Foot
snatch and the
placement directly below the hips assists in force application
full snatch, jump
of the posterior chain straight into the ground, minimizing width may serve
leakage of power in other directions. Utilizing these large as a reasonable
posterior prime movers ensures maximal power output. place to start, but
In the power snatch and the full snatch, jump width may trial and error may
serve as a reasonable place to start, but trial and error may deem this to be
deem this to be less than optimal for some athletes. The less than optimal
wider grip of the snatch requires a lower starting posture for some athletes.
in order to grip the bar. An athlete who lacks hip mobility
will often achieve this lower position through compensation
by exaggerating lumbar flexion. This can lead to additional
spinal stress, fatigue, and risk of injury.
65
 A simple correction is to work on hip mobility and raise
the start position on blocks for a period of time. For some
athletes it may be necessary to make a modification to the
start position on a more permanent basis. For such athletes, a
starting position slightly wider than jump width is preferred.
In this position, the importance of hip mobility in the starting
position is decreased and the athlete may assume a solid start
position despite a slight energy leak to lateral forces.
Lock the Lats Down
As with previous lifts, the cue to “lock the lats down” when
the hands are on the barbell should be used. Some other
strategies include the visualization of “pinching a roll of
quarters in the armpits” or to simply squeeze the arms toward
the body. Locking the lats down will help pack the shoulders
into a strong position, lend more stability to the back, and
facilitate a tight lifter-barbell system.
First, packing the shoulders down helps minimize
unwanted upper trapezius involvement. Upper trap activity
can lead to shoulder fatigue, discomfort, and pain. Overuse
of the upper traps will lead to fatigue in the lifts early and can
ultimately undermine the effectiveness of the lift due to an
inability to forcefully shrug.
Locking the lats also lends greater stability to the lower
back. The origin of the lats is spread vertically down the lower
back. When activating this muscle, it synergistically assists
the lumbar extensors in keeping the lumbar spine stable in
extension.
It is critical for any coach to appreciate the importance
It is critical for of the tight lifter-barbell system. Failure to maintain this
any coach to relationship is at the root of many problems that athletes have
appreciate the in completing the Olympic lifts. The lats being tight assists in
importance of the the maintenance of a close relationship within the system and
tight lifter-barbell a better execution of the snatch or the clean.
system. It is worth mentioning a final note on this point. The lats
should remain tight until the second pull is initiated. Once the
arms become involved, it is necessary to forget the idea of
latissimus tightness and focus on the fast, relaxed movement
of the elbows above the bar. The lats are powerful. If held tight
throughout the lift, they will inhibit the motion of the arms
up and under the bar. That being said, even in a hang snatch
“lock the lats in” is one of the first cues we use.

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Hip Hinge to Above the Knee
Regardless of whether one is starting in the hang snatch
position or the floor start (like in the power or full snatch), a
hinge is the first part of the movement that should occur. The
athlete should start each movement by unlocking the knees
then hinging until the hands are at knee level. If moving to a bar
on the ground, the hands will be free at this point. If moving to
a hang snatch, the bar will be in the athlete’s hands and tight
to the body. Both the hang and power snatch require the exact
same hip hinge position when the bar or the body is above the
knee.
Squat to the Bar
To continue moving to the bar, the next step is to squat to the
bar. The Olympic lifts are a combination of deep hip angles and
deep knee angles when the bar is resting on the floor; however,
when it is above the knee, the movement is primarily a hip hinge
with slight knee movement. To combine the deep knee and hip
angles, the athlete can begin by performing a RDL/hinging
to knee level then squatting vertically to the bar. When in the
RDL position at the knee level, the torso should be roughly 30
degrees above horizontal. Ideally, the athlete will again start at
about 30 degrees above horizontal to begin the lift-off from the
floor. Squatting involves the vertical displacement of the hips
and will facilitate this angle to be maintained throughout the
movement.

Figure 4.1: Hip hinge Figure 4.2: Squat

67
 If the hips are allowed to move and the torso positioning
is not maintained, the athlete will find it difficult to pull from
the ground and maintain a tight lifter-barbell system. To
summarize, to get to the bar on the ground, the athlete should
hinge to knee level and squat to the bar.
Neutral-ish Neck but Eyes Up
Finding the optimal spinal position in the Olympic lifts is
extremely important. While spinal flexion should be avoided
throughout the lift, a balance between spinal neutral and slight
extension is necessary to move efficiently and strongly in the
lifts.
Most simply, the athlete should be cued to “keep it neutral.”
Cervical spine hyperextension can lead to corresponding
Cervical spine lumbar hyperextension, which can in turn lead to lumbar
hyperextension compromise. This should be avoided at all costs. One school of
can lead to thought is that it is best to err on the side of safety and simply
corresponding
cue the athlete to keep the neck completely neutral. However,
lumbar
the optimal position is not entirely neutral but rather slight
hyperextension,
cervical and lumbar extension.Perhaps more specifically, this
which can in turn
lead to lumbar slight lumbar extension should only occur to the point that
compromise. there is some activation of the spinal erectors to lend more
stiffness in the lift and help to avoid spinal flexion.
The athlete should be encouraged to “keep the eyes on
the horizon,” looking forward throughout the lift. Further
technique refinements might include keeping the chin in
constant relationship with the trunk while avoiding gaze
focused on the floor or the ceiling.
Knuckles Back and Down, Elbows Out
The role of the arms early in the snatch is simply to avoid
disturbing the rest of the lift. If the arms are too active, the lift
will be negatively impacted. On the other hand, inadequate
arm action can also negatively impact the lift by allowing
improper bar trajectory.
For the snatch (and even the clean), the goal of the hands
and arms is to keep the bar tight to the body to not let the
trajectory arc away from the body. Accomplishing this task
is rather simple. Prior to starting the lift, as the athlete’s
68
hands first grasp the bar, the athlete should place the wrists
in neutral so that the knuckles are pointing directly toward
the ground. Additionally, the shoulders should be internally
rotated such that the elbows pointing laterally. From this
position, the arms are properly positioned. The role of the
arms from this point on is merely to stay out of the way before
punching aggressively later in the lift.

Figure 4.3: Knuckles

back elbows out start
position

Snatch Grip
Width
As discussed with previous lifts, one of the biggest
problems with most guidelines regarding snatch grip is the
dependence on various markings and lines on a bar. These
recommendations usually center around where the knurling
ends and markings are on the bar. If always training on the
same bar, this poses no issue. However, in cases in which one
must train with a different bar or in a different gym, the athlete
can have difficulty determining where to grip the bar.
69
 To alleviate this problem, there is a simpler solution
to always find a consistent grip width for the snatch. The
athlete should stand tall with the arms extended and the bar
gripped in the hands. The grip should be widened until the
bar is resting across the crease in the hip. To ensure that the
athlete’s grip width is appropriate, one hip should be flexed
to 90 degrees. If the athlete cannot flex to 90 degrees, the
grip width should be further widened. A wider grip facilitates
squatting under the bar in the receiving position and requires
less mobility in the thoracic spine than a narrow grip might
require.

Figure 4.4: Flexed

hip position for
snatch grip

Differences in Tension Due To Width

One consideration that must be made with the snatch is the
difference in tension required when the bar is gripped with a
wide grip as opposed to a narrow (clean) grip. The angle with
which the hands are placed on the bar requires the athlete
to grip the bar even tighter in order to hold it in place in the
snatch. More of the gripping load is placed on the first two
fingers and is not evenly distributed across all of the digits.
Last thing on grip: Practically, this means that in higher rep sets of the snatch,
Hook grip. Do it. straps will be necessary to hold onto the bar effectively.
NOW. Last thing on grip: Hook grip. Do it. NOW.
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Power Snatch Technique
Static Start
The static start begins with no motion at all. Once the
athlete has achieved the start position described previously,
this posture should be maintained up to several seconds
before initiating initial lift off. This method is difficult for most
beginners because of how extremely low the start position
must be in the snatch.
For most athletes it is best to get to the bar in the correct For most athletes
motion (hips back first then hips down) and feel the correct it is best to get
start position. Once that pattern is ingrained, it is acceptable to the bar in the
to move quickly to the dynamic start. correct motion
Dynamic Start (hips back first
There are actually several ways to complete a dynamic then hips down)
start but each of them aims to develop acceleration of the and feel the
torso before lifting the barbell from the ground. Unlike correct start
previous lifts, for the snatch, the pumping start is the lone position.
preferred dynamic start technique.
Pumping Start
The athlete should start with hips higher than the bar,
quickly drop the hips to the appropriate start position, and
execute the lift off. A second pump can occur by bringing the
hips up one more time and then down again to the bar (down-
up, down-up). The athlete should be careful to avoid shifting
the weight forward to the toes. The nature of this movement
means that when the athlete pumps the hips up, some lumbar
flexion may occur. This is acceptable. What is not acceptable
is to allow the athlete to maintain lumbar flexion of any sort
when the bar is lifted off the ground. The athlete must re-brace
the core when initiating the dynamic start.

The First Pull

Drive Through the Heels
At the moment of lift off the athlete should think “drive
through the heels” but maintain contact with the platform
with the entire foot. The cue to “drive through the heels” can
71
 be misleading if the athlete unloads the toe during the lift off.
Using “drive through the heels” is an effort to ensure that the
athlete does not get pulled to their toes while lifting off.
Knees Back, Translate the Torso
The initial lift off from the floor should be accomplished
through knee extension. The goal is to drive the knees back
while lifting the torso. The torso should remain in the same
relationship to the ground (30 degrees above horizontal)
throughout the first pull. In this way, the torso should translate
vertically through space. This will maintain the powerful
RDL/hips loaded position above the knee. The knees should
continue driving back until nearing terminal extension
as the bar begins to pass the knee. At no time should the
shins go beyond vertical. At maximum, the shins should be
perpendicular to the platform.
Bar Sweeps Back
Up to this point, the focus of instruction has been on
positioning and movement of the body in the power snatch.
However, the bar should move slightly back toward the body to
maintain the tight lifter-barbell system. The one exception to
this is for athletes who have long legs. In such cases, the knees
will be in front of the bar while the bar is at rest on the ground.
As a result, it is nearly impossible to move the bar backward

Figure 4.5: Bar at

rest
72
 Figure 4.6: Bar
moves back
finish

into the body. The goal remains the same, but the athlete will
most likely not be able to reproduce this typical backward
trajectory of the bar.
Slow Off the Floor
As discussed previously, a big mistake many athletes
make is to jerk the bar forcefully from the ground. The first
pull should not be a violent movement. Instead, it should be
a smooth and possibly even slow-appearing motion. A goal
of the first pull is to set up the second, more violent, pull and
a fast first pull will likely inhibit the athlete’s ability to be
efficient in the second pull.
Imagine a car moving past the athlete at 60 miles per hour.
If the athlete were to stand to the side and try to shove this car
to make it move faster, it would be difficult to deliver force to
the back bumper long enough to make the car go any faster.
On the other hand, imagine the same car moving past the
athlete at 10 miles per hour. As this car rolls by, the athlete
would have plenty of time to really put some serious force
into the car and make it accelerate. A bar moving quickly as it
passes the knees is like the first car. The athlete will have no
ability to accelerate it to speed in the second pull.
73
 At the Knees
Once the bar is at the knees, several things should be
occurring. This is a difficult portion of the lift to meaningfully
coach the athlete because the system is in motion. However,
this may be a great place to break down video and make
adjustments to later lifts.
The feet should be flat so the athlete can transition
correctly for the second pull. The hips should still be higher
than the knees. Very little hip extension has occurred up to this
point with most movement stemming from knee extension. The
torso should still be roughly 30 degrees above the horizontal.
The arms should also remain straight at this point, as flexed
elbows will make it highly difficult to effectively complete the
second pull.
The Second Pull
Creating the Triangle
As described previously, proper alignment should create a
“power triangle.” This concept can help guide positioning in
the lift moving forward.
Close the Triangle
Once above Once above the knees, it is important to not rush the bar
the knees, it is just yet. Rushing the bar at this point becomes apparent when
important to not the knees migrate anteriorly under the bar immediately after
rush the bar just the bar passes the knees. This movement does not “close the
yet. triangle.” The only way to close the triangle is to begin driving
the hips forward into extension. The speed of the bar should
increase at this point, but is not at its maximum just yet. The
bar will be at or around mid-thigh.
Knees Forward (Scoop/Double Knee Bend)
Pure hip extension from the above knee position will
create too much horizontal projection and the athlete will
jump forward. To counteract this, it is necessary to perform the
double knee bend (or scoop/transition) for vertical projection.
It is highly debatable as to whether this fact should be
coached or even mentioned to a novice lifter, as it is typically
a natural component of movement that is easily seen in typical
jumping mechanics.
74
Finish the Hips and Knees
Once the bar has reached a high thigh position and the
torso has come to nearly vertical, the hips and knees will both
be near full extension. At this point, the athlete should finish
driving the hips and knees to terminal extension. This is the
highest speed portion of the entire lift.
Relaxed Arms, Elbows High
After the power spike of the second pull, the bar will have
significant momentum and it is important to take advantage
of it. Just as a boxer keeps the arms relaxed before throwing
a punch, maintaining a relaxed arm is important for maximal
speed later. The elbows should remain out and above the bar
to guide the bar in a path that is tight to the body.
Punch the Hands
The arms should have remained relatively relaxed up
to this point; however, once the athlete hits the “high pull”
position, it is time to use the arms forcefully. The action of
the arms at this phase is best described as “punching the
hands overhead.” The resultant hand punch should facilitate
a receiving position that is in line with the spine and over the
ears.

Figure 4.7:
Profile of snatch
overhead
75
 When the load is When the load is punched overhead, the athlete should
punched overhead, actively press up using primarily the upper traps while trying
the athlete should to “spread the bar apart.” There is nothing passive about
actively press up holding weights overhead and this is the most active and
using primarily the “strong” position possible. Rather than worrying much about
upper traps while packed shoulders, the athlete should worry most about not
trying to “spread letting the bar land on top of his or her head. Protect the dome.
the bar apart.” One common mistake is receiving the bar too far back or
There is nothing too far forward. Lifts received forward are typically missed,
passive about but it is lifts that are received too far back that are the real
holding weights problem. When received behind the body, great stress placed
overhead and this on the shoulders. The athlete should be cued to “punch up, not
is the most active back.”
and “strong”
position possible. Hips Back, Feet Flat
This step will occur simultaneously to punching the hands.
The athlete should aim to receive the load in an athletic
position as if landing from a jump. One cue that is very useful
is to tell the athlete to think “toe, heel, hip.” This means toes
to the ground, heels follow, and hips go down and away from
the bar. The athlete should widen the stance slightly from
hip width/jump width to shoulder width/squat width stance
to receive the bar. The athlete should also have very little
forward or backward travel when receiving the bar.
To get a good handle on the width the athlete will
display at the feet at landing, it may be helpful to have the
athlete perform three consecutive vertical jumps, sticking
the last jump. The resultant position of the landing is most
likely reflective of the body posture, stance width, and knee
positioning that should occur in a good power snatch finish.

Snatch Variations
Hang Snatch
The power snatch from the hang position is a great
teaching tool to use with athletes and can even be used as a
primary way to train athletes with the snatch. The snatch from
the hang position will help the athlete develop improved
ability to use the stretch shortening cycle.
76
 The hang snatch can be performed from the above knee
position or a mid thigh position (other positions are possible,
as well, but these are used most frequently). In each of these
positions, the athlete will just need to employ the same
strategy of closing the triangle as the bar passes the knees in
the power snatch.
The accompanying DVD includes examples of the hang
snatch from above knee to teach most athletes. This has been
a highly effective way to teach thousands of athletes how to
Olympic lift properly in the FORCE Fitness facility.

Figure 4.8: Hang

snatch start

Figure 4.9: Hang

snatch finish
77
 Snatch from Blocks
The snatch from the blocks is a great way to teach athletes
to learn the lift. This position allows the athlete the ability
to be placed in proper alignment for starting from any
position (mid-thigh, above knee, below knee, or mid-shin).
This is a great teaching tool for beginners as well as a great
way to learn different portions of the lift that are often most
challenging (transition around knee, closing the triangle, final
hip extension).

Figure 4.10:
Snatch from
blocks start

Figure 4.11:
Snatch from
blocks finish
78
Split Snatch
The split snatch should be used as a means of providing
variation to the training program and to help the athlete
become familiar with absorbing force in a single leg stance.
After full extension is reached, the athlete should punch the
lead knee up and drive the trail foot back and into the ground.
Ideally, the athlete will land with a vertical shin on the lead leg
similar to the 90-90 position employed in split squats.

Figure 4.12: Split

snatch start

Figure 4.13: Split

snatch finish
79
 Squat Snatch
It takes a special athlete to be able to complete a clean
full (squat) snatch. Many athletes lack the mobility to get in
correct position to receive the bar. This is the last progression
we will use when incorporating Olympic lifts into an athlete’s
program.
The world’s most explosive athletes use this technique to
complete the snatch in competition, so the upside in terms of
potential performance enhancement is great. The full snatch
is an even greater total body exercise because of the need
for great leg strength to come up from the full overhead squat
position.
An easy An easy progression from power snatch to full snatch is
progression from to first combine the power snatch with an overhead squat as
power snatch to separate but linked movements. Next, in the power snatch
full snatch is to to overhead squat, the athlete should receive the snatch in a
first combine the half squat or higher position then ride the bar down into the
power snatch with bottom of an overhead squat. Lastly and most challenging is
an overhead squat the full snatch in which the athlete aggressively pulls under
as separate but the bar after completing the second pull.
linked movements. The best lifters in the world are not separated by their
ability to pull the bar to higher heights and higher speeds.
Instead, the true separation point is the speed with which the
athlete can move under the bar. This is an important point to
consider when coaching the full snatch and full clean.

Common Power Snatch Flaws and

Coaching Cues
Many of the common mistakes of the snatch were also
discussed in the chapter regarding the clean.
Swinging the Bar
Swinging the bar is a common mistake when snatching.
This happens when too much space is created between the
body of the lifter and the bar itself. The best bar path in the
snatch is one that is tight to the body and efficient.
80
Figure 4.14:
Squat snatch
start

Figure 4.15:
Squat snatch
middle

Figure 4.16:
Squat snatch
finish
81
 There are a couple common causes of a bar swing. The first
is when the athlete goes to the toes too early in the second
pull. Secondly, elbow drift behind the bar at the completion of
the second pull can also contribute to bar swing.
When the athlete gets to the toes too early in the second
pull, the knees and hips must be driven forward to complete
the movement rather than the optimal technique of knee
extension triggering upward hip movement. This forward
movement typically manifests itself in forward bar swing.
The second cause The second cause of bar swing is elbow drift behind the
of bar swing is bar. When this happens it is nearly impossible for the athlete
elbow drift behind to keep the bar close. Reminding the athlete to keep the
the bar. When elbows above the bar in the snatch until the overhead punch
this happens it is can help minimize or alleviate this error.
nearly impossible Accessory Lifts to Fix Your Snatch
for the athlete
to keep the bar Snatch Pull
close. The snatch pull is a partial lift that ends in complete hip
extension and elbow extension without the need to catch the
bar. The snatch pull can be performed from any of the start
positions (floor, hang, blocks) and is a great tool to develop
positional power for the snatch. Like the clean, for increasing
power as it pertains to the power snatch only, the snatch pull
should be done at 110% of the (X)RM where X is the number
of reps the athlete is doing in that particular set. The snatch
pull is a great lift to use for in-season training.

Figure 4.17:
Snatch pull start
82
 Figure 4.18:
Snatch pull finish

Overhead Squat
The overhead squat is an absolute must to improve snatch
ability. Athletes who do not possess a comfort level in the
overhead position will struggle to handle weights overhead.
Work on this comfort and strength level through overhead
squats.

Figure 4.19:
Overhead squat
start
83
 Figure 4.20:
Overhead squat
finish

The athlete should be cued to press up hard overhead

and try to “spread the bar” apart. This functions to provide
even more stability to this position. This movement will lead
to a great amount of strength overhead and in the hole when
coming up with greater weights.
Snatch Deadlift
Many athletes Many athletes typically struggle with pulling the weight
typically struggle from the floor and when overhead in the snatch. Most of the
with pulling the skills of the clean translate to the middle of the snatch, but
weight from the these two portions of the lift are typically most problematic in
floor and when the snatch.
overhead in the The athlete should work the floor position with the snatch
snatch. deadlift. Lifting the weight from the floor with either a dynamic
start or a static start, the athlete should focus on the angle and
position of the torso. In particular, maintaining trunk alignment
until the bar passes the knees is critical. Once the bar is
above the knees, the athlete should drive the hips forward to
complete the movement.

84
Figure 4.21:
Snatch deadlift
start

Figure 4.22:
Snatch deadlift
finish

85
 Snatch Gear and Accessories
Straps
Repetitive snatches will seriously tax the athlete’s ability
to hold the bar. While not highly recommended for the clean
unless going from the hang position, straps for all sets of
snatches over two repetitions are highly recommended.
Weightlifting Belts
Like the clean, wearing a weightlifting belt in the snatch is
not absolutely necessary. Unless maxing out, there is greater
value in challenging, rather than assisting, the core. The one
exception may be when an athlete knows how to effectively
breathe into the belt to create even greater stiffness in the
core. If an athlete has proper control of the diaphragm and can
utilize the belt in this way, it is best to avoid maxes that might
need a belt.
Chalk
Use it. Lots of it. Use it. Lots of it. Try to emerge from a cloud of it every time
Try to emerge the athlete lifts.
from a cloud of Footwear for Power Snatches
it every time the As discussed previously, proper weightlifting shoes
athlete lifts. are critical to balance and stability. All things considered,
minimalist and running shoes most often simply cannot
provide the stability preferred when performing any Olympic
lift, including the snatch.

86
 5
LOADING the
OLYMPIC LIFTS

87
 Loading the
Olympic Lifts
T
here are three primary patterns for loading that
I use with the Olympic lifts. Each has value for
lifters of different experience levels. The first is
the bodyweight method, the second is the work up
method, and the third is the percentage method.

The Bodyweight Method

The bodyweight method is for use with novice lifters and
is as simple as it sounds. Rather than working to achieve one
repetition maximums in unfamiliar lifts, all loads are based on
the current lean bodyweight of the athlete.
This method dominates the first four to six weeks of
programming for athletes who are new to the lifts. The
following represents a typical loading scheme using the
bodyweight method:
The overhead • Snatch lifts: 40-50% of lean bodyweight
position is • Clean lifts: 50-60% of lean bodyweight
certainly difficult, • Squat lifts: 60%+ of lean bodyweight.
but the stability For a 200 lb. athlete with 175 lbs. of lean bodyweight
required to hold (12.5% BF), loads would be as follows:
weight overhead • Snatch and related lifts: 70-87.5 lbs.
can be carried • Clean and related lifts: 87.5-105 lbs.
over to the field • Squat lifts: 105 lbs. +
for any athlete
that finds it This method allows the athlete to spend a significant
necessary to push amount of time developing movement efficiency in the
on another object, specific patterns about which we are most concerned. While
ball, or person.
many athletes seem to scoff at the idea of loads as light as
50% of their own bodyweight, this is the exact method that I
first used when training as a novice lifter.
88
 At the age of 15 in my first Olympic lifting experience, I
came in with an ugly PR of 165 lbs. in the clean and began
using the bodyweight method for the first six weeks of
training. When the reins were taken off of me after loading with
this method, I PR’ed with a 185 lbs. max. Six weeks later, I set
a new personal record again with a 250 lbs. max. I have never
again added 70 lbs. to my power clean 1RM in a 12 week span.
Such results were based in loads determined according to my
lean body weight.

The Work Up Method

The work up method is one that I use for any non-novice The work up
lifter for whom I do not know a current 1 RM. This method method is one
allows great freedom in the loads used on any given day but that I use for any
will always dial in to the perfect load on a given day. non-novice lifter
There are no specific percentages at which an athlete for whom I do not
should be working when using the work up method. know a current 1
Implementation of the method is relatively straightforward. RM.
First, the athlete should work up to the best set of the given
reps on any day the athlete is training. Some days will be
better than others, but the athlete should always work up to
the best set that day with perfect form. Then the athlete would
count sets backwards and count any set within 10% of the best
as a work set. For example, if snatch was prescribed for four
sets of three reps and the athlete snatched the following sets:

40 kg x 3
50 kg x 3
60 kg x 3
70 kg x 3
80 kg x 3
85 kg x 3 92%
85 kg x 3
90 kg x 3
92 kg x 3 100%

On this day, the athlete would count the highlighted sets.

Each of these sets falls within ten percent of the highest load
on the snatch that day.
89
 To further illustrate, if the athlete completed the following
sets on a snatch workout, he or she may need to add another
set below the highest weight in order to complete the correct
number of work sets.

40 kg x 3
60 kg x 3
70 kg x 3
80 kg x 3 86% (do not count)
90 kg x 3
92 kg x 3 100%

Because only two sets were within ten percent of the best
on that day, the athlete would need to complete the following
in order to complete the appropriate number of work sets:

85 kg x 3
85 kg x 3

The work up The work up method allows for high intensity training
method allows at the best level an athlete can reach on any given day. For
for high intensity large groups of athletes with varying levels of confidence
training at the best and competence in the Olympic lifts this may be the most
level an athlete appropriate method to use.
can reach on any At the collegiate level, I used this method for nearly every
given day. repetition I completed. I trained in a group of other throwers
and our strength coach rarely prescribed intensities. It was
expected that each day’s workout was to be performed at the
highest intensity possible. I used this method on my way to
the best lifts I ever completed: a 320 lbs. snatch and a 402 lbs.
clean and jerk. Big weights can be had using this method for
motivated athletes.

The Percentage Method

The percentage method is most commonly used with elite
level weightlifters and athletes. This method uses known one
repetition maximums and specific percentages to prescribe
training loads.

90
 In a given training period, the goals for the completion
of the training cycle should be known. That is, what numbers
would the coach and athlete like to hit by the end of the cycle?
All load values will be based upon these numbers.
The 100% snatch number is the first number to be used.
This number is for the full snatch, started from the ground and
received in the low squat position. All snatch exercises will
be based off of this number, including snatch pulls, power
snatches, hang snatches and block snatches. Each will come
back to the 100% snatch number.
Power snatches from any start position should be about
80% of the full snatch number. Snatch pulls and snatch
deadlifts will be performed at somewhere around the 90-
110% level. Weights at 60-80% of the snatch maximum will be
used to enhance speed with higher repetition sets.
The 100% clean and jerk will be the second number that
must be known, and is typically around 120% of the snatch
maximum. Again, clean and jerks, power cleans, power jerks,
push presses, split jerks, and clean pulls will be based off of
this number.
Prilepin’s table, designed by former Soviet weightlifting
coach A.S. Prilepin can be used to closely predict the sets and
reps used at any level of intensity.
Prilepin’s Table
Percent Zone Rep range per set Total reps
70-75% 3 to 6 18
80-85% 2 to 4 15
90% + 1 to 2 10

Summary
There is a lot of information here that can seem
overwhelming. My best advice to the committed coach is to
digest it, watch the DVD, and read it again. Above all else,
never stop learning, practicing, implementing, and changing.
It is unquestionably the pathway to meaningful change and
long-term success.

91
 SAMPLE
PROGRAMS
6
92
Olympic Lifting Warm-Up

Self Myofascial Release (SMR)

Thoracic spine
Glute complex x 30”
Quads
Hamstrings
All performed 20-30” ea
Feet (lacrosse ball)
Groin/adductors (medicine ball)
Traps (lacrosse ball)
Forearms, elbows to wrists (lacrosse ball)

Range of Motion/Activation
Ankle mobility on wall x 10 ea side
Kneeling rockback x 10
Glute bridge with 3” hold x 10
Contralateral superman x 10 ea side
Y, T, I, W shoulder raise on incline bench x 10 ea
Groiner x 10
Cradle walk x 10
Goblet squat with knee pry (vertical torso) x 10
Overhead squat with dowel and 3” hold at bottom x 10

Imitation Complexes
Snatch imitation Clean imitation
First set First set
Snatch grip deadlift x6 Clean pull from floor x6
Snatch pull from below knee x6 Power clean + front squat x6
Power snatch + overhead squat x6 Full clean x6
Full snatch x6 Split jerk x6

Second set Second set

Perfect snatch x 30 Perfect clean & jerk x 30

93
 Novice Program

Monday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Snatch 3x2 4x2 1 x 2, 2, 1, 1 4 x 1 Exp
2A: Snatch pull 3x3 4x3 4x3 3x3 Exp
3A: Front squat 3x3 4x3 4x3 3x3 Mod

Wednesday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Clean and jerk 3x2 4x2 4x2+1 Exp
2A: Clean pull 3x2 4x2 4x3 Exp
3A: Back squat 3x5 4x5 5x3 Mod

Friday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Power snatch 3x2 4x2 4x2 4x1 Exp
2A: Power clean and power jerk 3x2+1 4x2+1 4x2 4x1 Exp
3A: Romanian deadlift 3x5 4x5 4x5 4x5 Mod

94
Six Week Beginner Program
Block 1

Monday
Order & Exercise Week 1 Week 2 Week 3 Tempo
1A: Pull up 3 x 5 ea 3 x 5 ea 4 x 5 ea Mod
2A: Scarecrow snatch drill 3x5 3x5 4x5 Exp
3A: Overhead squat 3x5 3x5 4x5 Mod
3B: Plank 3 x 30” 3 x 30+” 4 x 30+” Mod

Wednesday
Order & Exercise Week 1 Week 2 Week 3 Tempo
1A: Goblet squat 3 x 5-8 3 x 5-8 4 x 5-8 Mod
2A: Romanian deadlift 3x5 3x5 4x5 Mod
3A: Standing dumbbell press 3x5 3x5 4x5 Mod
3B: Goblet farmer’s walk 3 x 40 yds 3 x 40 yds 3 x 40 yds Mod

Friday
Order & Exercise Week 1 Week 2 Week 3 Tempo
1A: Vertical jump 3 x 3 x3 3x3x3 4x3x3 Exp
2A: Hang clean/high pull 3 3x5 4x5 Exp
3A: Hang snatch/high pull 3x5 3x5 4x5 Mod
4A: Farmer’s walk, unilateral 3 x 40 yds 3 x 40 yds 3 x 40 yds Mod
4B: Turkish get up 3 x 2 ea 3 x 2 ea 3 x 2 ea Mod

95
 Six Week Beginner Program
Block 2

Monday
Order & Exercise Week 1 Week 2 Week 3 Tempo
1A: Hang snatch pull 3x5 3x5 4x5 Exp
2A: Hang snatch 3x5 3x3 4x3 Exp
3A: Overhead squat 3x3 3x3 4x3 Mod
3B: Plank 3 x 30” 3 x 30+” 4 x 30+” Mod

Wednesday
Order & Exercise Week 1 Week 2 Week 3 Tempo
1A: Hang clean pull 3x5 3x5 4x5 Exp
2A: Hang clean + push press 3x3 3x3 4x3 Exp
3A: Goblet squat 3x5 3x5 4x5 Mod
3B: Waiter’s walk 3 x 40 yds 3 x 40 yds 3 x 40 yds Mod

Friday
Order & Exercise Week 1 Week 2 Week 3 Tempo
1A: Vertical jump 3x3x3 3x3x3 4x3x3 Exp
2A: Clean grip deadlift 3 3x5 4x5 Mod
3A: Power jerk 3x5 3x5 4x5 Exp
4A: Farmer’s walk unilateral 3 x 40 yds 3 x 40 yds 3 x 40 yds Mod
4B: Turkish get up 3 x 2 ea 3 x 2 ea 3 x 2 ea Mod

96
Eight Week Advanced Program
Week 1

Day 1: Snatch Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 30-40
1A Technique: Power snatch from high hip position 3 3 Finish with elbows high
1B Plyo: Box jump 3 3-5 Work to high box
2A Full lift: Snatch 4 2
3A Lower body: Front squat 4 5 Vertical torso
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip
4A Strength: Neutral grip pull up 3 5
Technique: Snatch lift off floor to knee 1 20 Pause at knee, 85-95%

Day 2: Clean Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 30-40
1A Technique: Clean from blocks below knee 3 3 Keep chest up, knees back
1B Plyo: Hurdle jump 3 5
2A Full lift: Power clean and jerk 4 2
3A Upper body: Push press 3 5
3B Corrective: Band pull apart 3 25
4A Lower body: Clean grip deadlift 3 5
Technique: Overhead barbell split squat 1 20 90/90 position

Day 3: Snatch Day 2

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 2 30-40
1A Technique: Hang snatch from above knee 3 3 Low catch
1B Plyo: Depth jump + box jump 3 5
2A Full lift: Snatch 4 3
3A Assistive: Snatch pull from floor 3 5
4A Lower body: Back squat 4 3
4B Corrective: Half kneeling cable bar lift 4 8 Each side
Technique: Snatch balance 1 20 Dip & drive up, ride bar

Day 4: Clean Day 2

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 2 30-40
1A Technique: Power clean from above knee 3 3
1B Plyo: Vertical jump 3 3
2A Full lift: Clean 3 5
3A Strength: Split squat 4 8 Each leg
4A Upper body: Neutral grip dumbbell overhead press 4 8
4B Corrective: Band pull apart 4 25 Squeeze shoulders down
Technique: Clean pull to knee 1 20 97
 Eight Week Advanced Program
Week 2

Day 1: Snatch Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Hang snatch from below knee 3 3 Transition around knee
1B Plyo: Box jump 3 3-5 Work high box for 3-5 reps
2A Full lift: Snatch 5 2
3A Lower body: Front squat 4 5 Vertical torso
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip
4A Strength: Dumbbell batwing row 3 5 Keep lats tight
Technique: Snatch grip deadlift with pause 1 20 Pause at knee level

Day 2: Clean Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Technique: Clean from blocks below knee 3 3
1B Plyo: Hurdle jump 3 3 Keep chest up, knees back
2A Full lift: Clean and jerk 4 2
3A Upper body: Push press 3 5
3B Corrective: Band pull apart 3 25
4A Strength: Clean grip deadlift 3 5
Technique: Overhead barbell split squat 1 20 90/90 position

Day 3: Snatch Day 2

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Snatch from blocks below knee 3 3 Transition around knee
1B Plyo: Depth jump + box jump 3 5
2A Full lift: Snatch 5 3
3A Assistive: Snatch pull from floor 3 5
4A Lower body: Back squat 5 3
4B Corrective: Half kneeling cable bar lift 4 8 Each side
Technique: Snatch balance 1 20 Dip and drive up, ride bar

Day 4: Clean Day 2

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Technique: Hang clean from above knee 3 3
1B Plyo: Vertical jump 3 3
2A Full lift: Split jerk 4 5 Work technique; clean!
3A Strength: Front squat 4 8
4A Upper body: Neutral grip dumbbell overhead press 4 8
4B Corrective: Band pull apart 4 25 Squeeze shoulders down
98 Technique: Clean pull to knee 1 20 Pause at knee
Eight Week Advanced Program
Week 3

Day 1: Snatch Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Snatch from blocks below knee 3 3 Transition around knee
1B Plyo: Box jump 3 3-5 Work high box for 3-5 reps
2A Full lift: Snatch 5 2
3A Lower body: Front squat 5 5 Vertical torso
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip
4A Strength: Pull up 3 5 Keep lats tight
Technique: Overhead squat 1 20 Vertical torso

Day 2: Clean Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Technique: Hang clean from above knee 3 3
1B Plyo: Hurdle jump 3 5 Keep chest up, knees back
2A Full lift: Clean 5 2
3A Lower body: Split jerk 3 3
3B Corrective: Band pull apart 3 25
4A Strength: Clean pull 4 3
Technique: Clean grip deadlift 1 20 Watch torso angle

Day 3: Snatch Day 2

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Hang snatch from three positions 3 1 ea Below & above knee, hip
1B Plyo: Depth jump + box jump 3 5
2A Full lift: Snatch 5 3
3A Assistive: Snatch pull from floor 3 3
4A Lower body: Back squat 5 3
4B Corrective: Half kneeling cable bar lift 4 8 Each side
Technique: Snatch balance 1 20 Dip and drive up, ride bar

Day 4: Clean Day 2

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Technique: Hang clean from above knee 3 3
1B Plyo: Vertical jump 3 3
2A Full lift: Clean and jerk 5 2 Work technique; clean!
3A Strength: Squat jump 4 10
4A Upper body: Push press 4 5
4B Corrective: Band pull apart 4 25 Squeeze shoulders down
Technique: Clean pull to knee + power clean 1 20 Pause at knee 99
 Eight Week Advanced Program
Week 4

Day 1: Snatch Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Hang snatch from above knee 3 2 Transition around knee
1B Plyo: Box jump 3 3-5 Work high box for 3-5 reps
2A Full lift: Snatch 5 1
3A Lower body: Front squat 5 5 Vertical torso
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip
4A Strength: Pull up 3 5 Keep lats tight
Technique: Overhead squat 1 20 Vertical torso

Day 2: Clean Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Technique: Clean from below knee 3 3
1B Plyo: Hurdle jump 3 5 Keep chest up, knees back
2A Full lift: Clean and jerk 5 1
3A Lower body: Split squat 3 5
3B Corrective: Half kneeling cable lift 3 25
4A Strength: Clean pull 4 3
Technique: Clean grip deadlift 1 20 Watch torso angle

Day 3: Snatch Day 2

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Snatch from blocks below knee 3 1 ea
1B Plyo: Depth jump + box jump 3 5
2A Full lift: Snatch 5 3
3A Assistive: Snatch balance 3 3
4A Lower body: Back squat 5 3
4B Corrective: Half kneeling cable bar lift 4 8 Each side
Technique: Snatch grip deadlift 1 20 Dip and drive up, ride bar

Day 4: Clean Day 2

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Technique: Power clean + front squat 3 3 Catch high then squat
1B Plyo: Vertical jump 3 3
2A Full lift: Split jerk 5 2 Work technique; clean!
3A Strength: Front squat 4 8
4A Upper body: Push press 4 5
4B Corrective: Band pull apart 4 25 Squeeze shoulders down

100 Technique: Clean pull to knee 1 20 Pause at knee

Eight Week Advanced Program
Week 5

Day 1: Snatch Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Combo: Power snatch + OH squat + snatch w/ pause 3 1 1 rep ea; pause at bottom
2A Full lift: Snatch 4 2
3A Lower body: Front squat 3 5 Work up to 5 RM
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip
4A Strength: Pull up 3 5 Keep lats tight
4B Core: Farmer’s walk (unilateral) 3 40-60 yds Heavy db or kb
Technique: Overhead squat 1 20 Vertical torso

Day 2: Clean Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Combo: Power clean + front squat + clean + jerk 3 1
2A Full lift: Clean and jerk 4 2+1
3A Lower body: Snatch balance 3 5
3B Corrective: Half kneeling cable lift 3 25
4A Strength: Three position clean pull 4 3 Flr, mid-shin, above knee
Technique: Half jerk 1 20 Use bar only

Day 3
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Assistive: Snatch from hang above knee 3 2 Get knees out of the way
2A Combo: Klokov complex: CG DL + full clean + front 4 1
squat + push press + jerk
3A Assistive: Flat foot hang snatch pull 3 3
4A Lower body: Split squat 4 5
4B Corrective: Ankle mobilizations 4 12 Each side
5A Core: Turkish get up 3 2 ea
5B Core: Bilateral heavy farmer’s walk 3 40-60 yds
Technique: Snatch grip deadlift 1 20 Dip and drive up, ride bar

Day 4: Max Day

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Full: Snatch X 1 After 60% take singles up
in 3-5% increments
2A Full: Clean and jerk X 8 Same as snatch
3A Lower body: Back squat 4 5 Up to 5 RM
4A Core: Weighted plank 3 1’ Front, side, side
4B Core: Balloon breathing 3 5 breaths
101
 Eight Week Advanced Program
Week 6

Day 1: Snatch Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Combo: Power snatch + OH squat + snatch w/ pause 4 1 1 rep ea; pause at bottom
2A Full lift: Snatch 4 2
3A Lower body: Front squat 3 3 Work up to 3 RM
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip
4A Strength: Press 3 5 Press shoulders to ears
4B Core: Farmer’s walk (unilateral) 3 40-60 yds Heavy db or kb
Technique: Overhead squat 1 20 Vertical torso

Day 2: Clean Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Combo: Power clean + front squat + clean + jerk 4 1
2A Full lift: Clean and jerk 4 2+1 2 cleans + 1 jerk
3A Lower body: Snatch balance 3 5
3B Corrective: Half kneeling cable lift 3 25
4A Strength: Three position clean pull 4 3 Mid-shin, abv knee, finish
Technique: Jerk dip squat 1 20 Use 100% jerk max

Day 3
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Assistive: Power clean from blocks 3 2 Get knees out of the way
2A Combo: Klokov complex: CG DL + full clean + front 4 1
squat + push press + jerk
3A Assistive: Flat foot clean high pull 3 3 Don’t finish on toes
4A Lower body: Split squat 4 5
4B Corrective: Ankle mobilizations 4 12 Each side
5A Core: Turkish get up 3 2 ea
5B Core: Bilateral heavy farmer’s walk 3 40-60 yds
Technique: Snatch grip deadlift 1 20 Dip and drive up, ride bar

Day 4: Max Day

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Full: Snatch X 1 After 60% take singles up
in 3-5% increments
2A Full: Clean and jerk X 8 Same as snatch
3A Lower body: Back squat 4 3 Up to 3 RM
4A Core: Weighted plank 3 1’ Front, side, side

102 4B Core: Balloon breathing 3 5 breaths

Eight Week Advanced Program
Week 7

Day 1: Snatch Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Combo: Power snatch + OH squat + snatch w/ pause 4 1 1 rep ea; pause at bottom
2A Full lift: Snatch 5 2
3A Lower body: Front squat 3 5, 3, 1 Work up to 1 RM
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip
4A Strength: Pull up 3 5
4B Core: Farmer’s walk (unilateral) 3 40-60 yds Heavy db or kb
Technique: Overhead squat 1 20 Vertical torso

Day 2: Clean Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Combo: Power clean + front squat + clean + jerk 4 1
2A Full lift: Clean and jerk 5 2+1 2 cleans + 1 jerk
3A Lower body: Snatch balance 3 5
3B Corrective: Half kneeling cable lift 3 25
4A Strength: Three position clean pull 4 3 Mid-shin, abv knee, finish
Technique: Jerk dip squat 1 20 Use 100% jerk max

Day 3
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Assistive: Snatch from blocks at mid-shins 3 2 Get knees out of the way
2A Combo: Klokov complex: CG DL + full clean + front 4 1
squat + push press + jerk
3A Assistive: Flat foot high pull 3 3 Don’t finish on toes
4A Lower body: Split squat 4 5
4B Corrective: Ankle mobilizations 4 12 Each side
5A Core: Turkish get up 3-4 2 ea
5B Core: Bilateral heavy farmer’s walk 3-4 40-60 yds

Day 4: Max Day

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Full: Snatch X 1 After 60% take singles up
in 3-5% increments
2A Full: Clean and jerk X 8 Same as snatch
3A Lower body: Back squat 4 5, 3, 1 Up to 1 RM
4A Core: Weighted plank 3 1’ Front, side, side
4B Core: Balloon breathing 3 5 breaths

103
 Eight Week Advanced Program
Week 8

Day 1: Snatch Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Combo: Power snatch + OH squat + snatch w/ pause 4 1 1 rep ea; pause at bottom
2A Full lift: Snatch 4 2
3A Lower body: Front squat 3 5 60%; work on speed
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip
4A Strength: Pull up 3 5
4B Core: Farmer’s walk (unilateral) 3 40-60 yds Heavy db or kb
Technique: Overhead squat 1 20 Vertical torso

Day 2: Clean Day 1

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Combo: Power clean + front squat + clean + jerk 4 1
2A Full lift: Clean and jerk 4 2+1 2 cleans + 1 jerk
3A Lower body: Snatch balance 3 5
3B Corrective: Half kneeling cable lift 3 25
4A Assistive: Flat foot clean pull 4 3 95% of 3 RM
Technique: Jerk dip squat 1 20 Use 100% jerk max

Day 3
Order & Exercise Sets Reps Notes
OFF

Day 4: Max Day

Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Full: Snatch X 1 After 60% take singles up
in 3-5% increments
2A Full: Clean and jerk X 8 Same as snatch

104
Combo Program
Combos for technique

Monday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Power snatch + OH squat + Snatch 3 x 1 ea x 2 3 x 1 ea x 2 4 x 1 ea x 2 4 x 1 ea x 2 Exp
w/ pause at bottom
2A: Snatch 4x2 4x2 1 x 2, 2, 2, 1 4 x 1 Exp
3A: Snatch pull 3x3 3x3 4x3 4x3 Mod
4A: Front squat 3x5 3x3 1 x 5, 3, 1 3x5 Mod

Tuesday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Power clean + front squat + clean + 3 x 1 ea 3 x 1 ea 4 x 1 ea 4 x 1 ea Exp
jerk (pause in split position on jerk)
2A: Clean and jerk 4x2+1 4x2+1 4x2+1 4x1+1 Exp
3A: Push press 3x5 3x3 1 x 5, 3, 1 3x5 Mod
4A: Clean pull 3x3 3x3 3x3 3x3 Exp

Thursday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Clean grip deadlift + clean grip hang 3x3 3x3 3x4 4x3 Exp
snatch
2A: Power snatch 3x3 3x3 3x4 3x4 Exp
3A: Snatch balance 3x5 3x5 4x5 4x5 Exp
3B: Romanian deadlift 3 x 6 ea 3 x 6 ea 4 x 6 ea 4 x 6 ea Exp
4A: Farmer’s walk unilateral 3 x 60 yds 3 x 60 yds 4 x 60 yds 4 x 60 yds Mod

Friday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Hang clean pull + hang power clean + 3 x 2 ea 3 x 2 ea 4 x 2 ea 4 x 2 ea Exp
power jerk
2A: Clean 4x2 4x2 4x2 4x1 Mod
3A: Back squat 3x5 3x5 1 x 5, 3, 1 3x5 Mod
4A: Press 3x5 3x5 4x5 4x5 Mod

105
 General Sport & Athlete Program

Monday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Hang snatch 3x3 3x3 4x3 4x3 Exp
2A: Front squat 3x8 3x8 4x8 4x8 Mod
3A: Bench press 3x5 3x5 4x5 4x5 Mod
4A: Goblet split squat 3 x 8 ea 3 x 8 ea 4 x 8 ea 4 x 8 ea Mod
4B: Turkish get up 3x2 3x2 4x2 4x2

Tuesday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Hang clean 3x4 3x4 4x4 4x4 Exp
2A: Trap bar deadlift 3x8 3x8 4x8 4x8 Mod
3A: Chin up 3x5 3x5 4x5 4x5 Mod
4A: Straight leg Romanian deadlift 3x8 3x8 3x8 3x8 Mod
4B: Double farmer’s walk 3 x 40 yds 3 x 40 yds 4 x 40 yds 4 40 yds Mod

Thursday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Clean grip snatch 3x3 3x3 4x3 4x3 Exp
2A: Back squat 3x5 3x5 4x5 4x5 Exp
3A: Push press 3x5 3x5 4x5 4x5 Mod
4A: Walking lunge 3 x 40 yds 3 x 40 yds 4 x 40 yds 4 x 40 yds Mod
4B: Farmer’s walk unilateral 3 x 40 yds 3 x 40 yds 4 x 40 yds 4 x 40 yds Mod

Friday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Power clean pull 3x3 3x3 4x3 4x3 Exp
2A: Romanian deadlift 3x5 3x5 4x5 4x5 Mod
3A: Inverted row 3x8 3x8 4x8 4x8 Mod
4A: Lateral goblet lunge 3 x 40 yds 3 x 40 yds 4 x 40 yds 4 x 40 yds Mod
4B: Plank (all ways) 3 x 30” 3 x 30” 4 x 30” 4 x 30” Mod

106
Speed & Explosive Program

Monday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Hang snatch 3x2 3x2 4x2 4x2 Exp
2A: Barbell back squat 3x5 3x5 4x5 4x5 3:0:0:0
2B: Box jump 3x5 3x5 4x5 4x5 Exp
2C: Barbell jump squat 3x8 3x8 4x8 4x8 Exp
3A: Dumbbell bench press 3x5 3x5 4x5 4x5 Mod
3B: Band pull apart 3 x 15-20 3 x 15-20 4 x 15-20 4 x 15-20 Mod

Tuesday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Split clean 3 x 2 ea 3 x 2 ea 4 x 2 ea 4 x 2 ea Exp
2A: Power jerk 3x4 3x4 4x4 4x4 Exp
3A: Chin up 3x5 3x5 4x5 4x5 Mod
4A: Face pull 3x8 3x8 3x8 3x8 Mod
4B: Double farmer’s walk 3 x 40 yds 3 x 40 yds 4 x 40 yds 4 40 yds Mod

Thursday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Clean grip snatch 3x3 3x3 4x3 4x3 Exp
2A: Romanian deadlift 3x5 3x5 4x5 4x5 3:0:0:0
3A: Distance jump 3x5 3x5 4x5 4x5 Mod
4A: Weighted split lunge 3 x 6 ea 3 x 6 ea 4 x 6 ea 4 x 6 ea Exp
4B: Farmer’s walk unilateral 3 x 60 yds 3 x 60 yds 4 x 60 yds 4 x 60 yds Mod

Friday
Order & Exercise Week 1 Week 2 Week 3 Week 4 Tempo
1A: Hang clean pull + hang power clean 3 x 2 ea 3 x 2 ea 4 x 2 ea 4 x 2 ea Exp
2A: Split jerk 3 x 2 ea 3 x 2 ea 4 x 2 ea 4 x 2 ea Mod
3A: Inverted row 3x8 3x8 4x8 4x8 Mod
4A: Lateral goblet lunge 3 x 40 yds 3 x 40 yds 4 x 40 yds 4 x 40 yds Mod
4B: Plank (all ways) 3 x 30” 3 x 30” 4 x 30” 4 x 30” Mod

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 ABOUT THE AUTHOR
W
il Fleming is the Owner of Force
Fitness and Performance and
Athletic Revolution Bloomington, in
Bloomington, Indiana. Force Fitness
opened just over two years ago and is already
one of the most successfultraining facilities in the
Midwest. With business partner Ryan Ketchum,
Wil has established the business as one of the most
sought-after facilities in the region, serving nearly
400 fitness and performance clients. In just 24
months, Fleming has been instrumental
in helping 15 athletes earn Division
I scholarships and 35 others earn
collegiate athletic scholarships at other
levels of participation.
In addition to being a business
owner, Fleming is an accompliched
author. He wrote the International
Conditioning Association’s Olympic Lifts
Instructor Course manual as well as the
the Speed and Agility chapter in IYCA
Essentials of High School Strength and
Conditioning text. He also authored and
filmed the Core Lifts program intended
to help Athletic Revolution franchisees
lean and refine their coaching technique
regarding fundamental weight lifting
skills and his work also appears on
WIL FLEMING T-Nation, STACK, and a number of other
media outlets.
Prior to being a business owner, Fleming was an
Olympic Trials participant, an all-American athlete,
and the school record holder at Indiana University
as a hammer thrower. Wil was a resident athlete at
the Olympic Training Center in Colorado Springs
for Olympic weightlifting after winning a Jr. National
Championship in the same sport.
You can always catch his latest work on his
website, www.wilfleming.com.

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 ABOUT THE EDITOR

T
oby Brooks currently serves as the Director of Research
and Education for the International Youth Conditioning
Association.
The Golconda, Illinois native completed his
undergraduate studies in Athletic Training and was named one of the
Top 25 Graduating Seniors at Southern Illinois University
Carbondale (SIUC) in 1998. He then accepted a graduate
assistant athletic trainer position at the University of
Arizona. At the U of A, he completed both his Master’s and
Doctoral degrees in Physical Education while working with
the Wildcat women’s gymnastics, football, and baseball
programs.
Dr. Brooks has worked as a certified athletic
trainer and/or strength coach with numerous professional,
collegiate, and high school athletics programs, including
the Oakland Raiders, USA Baseball, the University of Texas
El Paso, Liberty University, the Florida Firecats, Shawnee
Community College, the Southern Illinois Miners, and seven
high schools across three states. He has also has published
multiple books, articles, and studies and is a regular
presenter at national and international conferences.
Dr. Brooks currently serves as an Assistant Professor in the
Master of Athletic Training Program at Texas Tech University Health
Sciences Center in Lubbock, Texas. Toby is also co-founder and
creative director for NiTROhype Creative (nitrohype.com), a graphic
design firm specializing in web and print-based media production
primarily for athletic, fitness, and motorsports-based businesses.

www.CompleteOlympicLifting.com
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