Training Journal- Weightlifting. One Word.

Many of you are familiar with the Olympic Lifts.  Those are the snatch and the clean and jerk.  Some of you also know that these two movements are the backbone of many sports performance training programs.  These lifts train force production for explosive power, kinesthetic awareness, balance, and more.

To maximize my results from training in the Olympic Lifts, and become as powerful as possible, I have been lucky enough to find Mike Conroy.  Conroy is a level 4 International Level Coach through USA Weightlifting.  He is also the Director of Coaching Education for USAW.    Coach Conroy has been competing and coaching at the international level for decades.  He is an international authority on weightlifting.

Coach Conroy has been kind enough to coach me in “the lifts” for the past couple of months.  My technique was pretty awful to start, so my totals have gone up slowly, but I’m setting new PR’s (personal records) every week.  I might even enter a weightlifting competition on 4/6/14 to test my developing skills.

Check out this 1 week sample for more about workouts with one of the best coaches in the world…

Day 1 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7
Reps 3x 3x 3x 2x 1xs 1xs 1xs
Snatch 50 55 65 75 80 85 90
Reps 2x 2x 2x 2x 2x 2x
Pwr. Sn. 70 70 70
Bk. Squat 60 70 80 90 90 90
RDL 100 100 100
Day 2 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6
Reps 3x 3x 3x 2x 1xs 1xs
C&J 55 65 75 80 85 90
Reps 2x 2x 2x 2x 2x 2x
PwrCl+PJ 70 70 70
Ft. Squat 50 70 80 90 90 90
Day 3 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6
Reps 2x 2x 2x 2x 2x 2x
Sn.Pull 75 80 90 100 100 100
Cl. Pulls 75 80 90 100 100 100
Bk. Squat 50 70 80 90 90 90
Push Prs 50 55 55 55
Day 4 Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set #8 Set#9 Set#10
Reps 3x 3x 2x 1x 1x 1x 1x 1x 1x
Snatch 55 65 70 75 80 85 90 95 100
C & J 55 60 65 75 80 85 90 95 100
Reps 2x 2x 2x 2x 2x 2x
Ft. Squat 50 70 80 90 90 90