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Balance Your Strength Program
Milton Williams
The purpose of this article is to show how the Olympic lifts (snatch, clean, and jerk) can be incorporated into a well-balanced strength program. I really think the issue of whether a person should do power lifts or Olympic lifts should be a dead issue. I think most coaches now recognize the value and interdependence of both styles of lifts. The marriage of the two brings the best of two worlds together, along with tremendous results for the athlete.
When I first arrived in Baton Rouge, I immediately looked up Gayle Hatch, a noted Olympic lifting coach, to help me with my personal training. I had been incorporating the snatch and clan & jerk into my program to help me with my shot putting, and I felt that his guidance would help me with those two lifts. What I gained was a philosophy of strength training that has proven invaluable. Perhaps some of you might be wondering what I saw that sold me on the program that I’m going to outline for you. Gayle Hatch’s weightlifting team has won the Jr. Olympic National Title for more that four years in a row. He has produced two Olympians in four years, and numerous National champs and World Master champs. For those of you who are interested in some of the lifters personal bests, look at the following:
Tommy Calandro – 1984 Olympic tea member in the 198 lb. Class
Power Clean – 408
Power Snatch – 308 X 2
Front Squat – 525: 475 X 8
Bench Press – 400
Brett Brian – 1988 Olympic team member in the 198 lb. Class
Power Clean – 400
Power Snatch – 303
Front Squat – 460
Bench Press – 405
Brandon Baker – Age 16 Ht., 5’9", Wt. 175
Clean & Jerk 358
Front Squat – 396 X 5
Bench Press – 350
Vertical Jump – 30’
Note that all of these athletes are not just specialist in Olympic lifts, but possess tremendous total body strength, Calandro and Brian also have vertical jumps of 37-38 inches.
Let me now detail the program that produced these lifts. I should first explain that this program is for an advanced high school athlete. This load would have to be built up to for a period of 3 – 5 years. Coach Hatch also believes in all athletes doing the complete squat snatch and squat clean, regardless of the sport. This seems to be the trend of many teams today, both in the professional and collegiate ranks.
Monday
Snatch
Power Snatch
Jerk Behind Neck
Snatch Pull
Overhead squats
Tuesday (Heavy Day)
Front Squat
Back Squat
Bench Press/Incline
Power Shrug (Clean Grip)
Lat Pull
Curl
Neck
Thursday
Clean & Jerk
Power Jerk
Power Clean
Clean Pull
Friday (Light Day)
Back Squat
Front Squat
Incline/Bench Press
Power Shrugs (Snatch Grip)
Lat Pull
Hyperextensions
Neck
The cycle is normally started with 8 reps on squats, presses, and pulls, with 5 reps being the rep scheme on power clean and power snatch. Three are done on the squat snatch and squat clean. After three weeks the reps are dropped to 5’s on squats, presses (bench and incline), and pulls. Threes become the main staple for all other lifts. Two to three weeks into the phase have the athlete do 85%-90% triples and 80%-85% 5’s on heavy days. There is usually a 10% -15% reduction on light days. When the 90%triples are regularly handled, a bonus set is permitted. This set is usually 95% -100% of 1-2 reps.
There you have it. Lots of brutally hard work done in a manner to yield great gains in strength, explosiveness, flexibility, and coordination. In short, all the attributes needed to succeed in athletics.
Milton Williams
The purpose of this article is to show how the Olympic lifts (snatch, clean, and jerk) can be incorporated into a well-balanced strength program. I really think the issue of whether a person should do power lifts or Olympic lifts should be a dead issue. I think most coaches now recognize the value and interdependence of both styles of lifts. The marriage of the two brings the best of two worlds together, along with tremendous results for the athlete.
When I first arrived in Baton Rouge, I immediately looked up Gayle Hatch, a noted Olympic lifting coach, to help me with my personal training. I had been incorporating the snatch and clan & jerk into my program to help me with my shot putting, and I felt that his guidance would help me with those two lifts. What I gained was a philosophy of strength training that has proven invaluable. Perhaps some of you might be wondering what I saw that sold me on the program that I’m going to outline for you. Gayle Hatch’s weightlifting team has won the Jr. Olympic National Title for more that four years in a row. He has produced two Olympians in four years, and numerous National champs and World Master champs. For those of you who are interested in some of the lifters personal bests, look at the following:
Tommy Calandro – 1984 Olympic tea member in the 198 lb. Class
Power Clean – 408
Power Snatch – 308 X 2
Front Squat – 525: 475 X 8
Bench Press – 400
Brett Brian – 1988 Olympic team member in the 198 lb. Class
Power Clean – 400
Power Snatch – 303
Front Squat – 460
Bench Press – 405
Brandon Baker – Age 16 Ht., 5’9", Wt. 175
Clean & Jerk 358
Front Squat – 396 X 5
Bench Press – 350
Vertical Jump – 30’
Note that all of these athletes are not just specialist in Olympic lifts, but possess tremendous total body strength, Calandro and Brian also have vertical jumps of 37-38 inches.
Let me now detail the program that produced these lifts. I should first explain that this program is for an advanced high school athlete. This load would have to be built up to for a period of 3 – 5 years. Coach Hatch also believes in all athletes doing the complete squat snatch and squat clean, regardless of the sport. This seems to be the trend of many teams today, both in the professional and collegiate ranks.
Monday
Snatch
Power Snatch
Jerk Behind Neck
Snatch Pull
Overhead squats
Tuesday (Heavy Day)
Front Squat
Back Squat
Bench Press/Incline
Power Shrug (Clean Grip)
Lat Pull
Curl
Neck
Thursday
Clean & Jerk
Power Jerk
Power Clean
Clean Pull
Friday (Light Day)
Back Squat
Front Squat
Incline/Bench Press
Power Shrugs (Snatch Grip)
Lat Pull
Hyperextensions
Neck
The cycle is normally started with 8 reps on squats, presses, and pulls, with 5 reps being the rep scheme on power clean and power snatch. Three are done on the squat snatch and squat clean. After three weeks the reps are dropped to 5’s on squats, presses (bench and incline), and pulls. Threes become the main staple for all other lifts. Two to three weeks into the phase have the athlete do 85%-90% triples and 80%-85% 5’s on heavy days. There is usually a 10% -15% reduction on light days. When the 90%triples are regularly handled, a bonus set is permitted. This set is usually 95% -100% of 1-2 reps.
There you have it. Lots of brutally hard work done in a manner to yield great gains in strength, explosiveness, flexibility, and coordination. In short, all the attributes needed to succeed in athletics.
