Shane Hamman cleaning 232 kg

[coolcolj]

Do you know anything about how those guys train?

well nothing too different, they just squat a lot, pull a lot, sometimes press - plus do lots of C&J and snatches, and variants

watching some of thsoe Ironmind tapes will give you an idea.

Basicly the squat is the king exercise - get strong in this and you will pull big numbers if you have the skill to go with it
Ie you legs and hips have the required power. All the olylifts use the legs a lot.

Shane has a massive squat and leg strnegth, all he needs now is the skill and timing etc

for example an old school Tommy Kono workout

“Back in 1952, when I was stationed in Germany after winning the Olympic Lightweight crown, I was able to equal and exceed world record totals almost every weekend by following a simple one and a quarter hour, tri-weekly training session. My workout consisted of Presses and Snatches performed 3 repetitions per set for 7 to 8 sets, 4 to 6 singles in the Clean, followed by 3 sets of 3 repetitions in the Squat.”

He changed to “inject enthusiasm” into his training.

“Eventually a training routine evolved ideal for my purpose. I developed two courses, the first which lasts from three to six weeks, depending on how the preliminary training I need at that particular time before I go to the three lifts. This part of the program is more or less a prelude to the more advanced work which is performed during the second course of the routine.

The first course takes one and a half hours to complete and is performed three times a week (usually on Monday, Wednesday, and Friday). A sample workout of this nature would be as follows:

Course 1 (Monday, Wednesday, Friday) One and a half hours:
Warm Up 2 sets of Hanging Leg Raises from stall bars, 20 reps
Wide-Grip Military Press 135 for 5 185 for 5, 205 for 5, 225 for 5, 245 for 5
Power Snatch 135 for 3, 155 for 3, 165 for 3
Power Clean 205 for 3, 225 for 3, 235 for 3, 245 for 3
Snatch-grip High Pull 285 for 3, 295 for 3, 305 for 3
Clean-grip High Pull 325 for 3, 345 for 3, 355 for 3
Squat 325 for 5, 365 for 3, 385 for 3 , 385 for 3

This preparatory period of my “Power Program” concluded, I go into the second phase of the two-part course which lasts two to three weeks. The second course is split into two routines; i.e., pull and leg work on one day and press work the following day.

Course 2, Part 1 (Monday, Wednesday, Friday) one and a half to one and a quarter hours
Warm up 2 sets of Hanging Leg Raises from stall bars, 20 reps
Power Clean 135 for 3, 135 for 3, 205 for 3, 235 for 3, 255 for 3
Squat Clean 135 for 3, 225 for 1, 275 for 1, 305 for 1, 325 for 1, 345 for 1
Clean grip High Pull 325 for 3, 345 for 3, 365 for 3
Power Snatch 135 for 3, 155 for 3, 175 for 3
Squat Snatch 135 for 3, 135 for 3, 205 for 2, 225 for 2, 245 for 1, 255 for 1, 255 for 1
Snatch grip High Pull 285 for 3, 305 for 3, 315 for 3
Front Squat 295 for 3, 345 for 3, 365 for 3, 385 for 3

Course 2, Part 2 (Tuesday, Thursday, Saturday) 35 to 45 minutes
Press off rack 135 for 3, 205 for 3, 225 for 3, 245 for 3, 265 for 3, 285 for 3, 285 for 3, 285 for 3
Bench Press 255 for 3, 305 for 3, 335 for 3

…I am then ready for a contest approximately a week away with the possible chance of totaling between 980 and 1000 with 325-330 Press, 280-290 Snatch and 375 to 380 Clean and Jerk.” (At 181 pounds!)

Alexeeve Vasily sample workout

Here is a typical Alexeyev week in his preparatiory period (taken from his training for the 1974 world champs)

Understand that is just one week in his program and may not represent his whole methodology.

Notice he only trains 3 times a week, every 2 days - vs 2-3 times a day - 6 days a week of current elite lifters!

in Kilograms

August 10, 1974

1. Power snatch + snatch grip press + overhead squat: 50/6+5+5, 90/(1+2+3), 110 (1+1+3), 120 (1+1+3), 130 (1+1+3) x 3


2. Snatch pull 140/3, 150/3 x 3


3. Front squats 100/5 x 2, 120/5


4. Slow speed snatch 70/6 x 2, 75/6, 80/6


August 12, 1974


1. Power snatch + snatch grip press + overhead squat: 50/5+5+5, 60/1+2+3, 80/1+2+3, 90/1+1+3, 95/1+1+3 x 2


2. Slow speed snatch 105/3, 110/2, 115/2


3. Snatch 130/1, 150/1, 160/1, 170/1


4. Power clean + front squat 130/1+3, 150/1+3 x 2


5. Clean pull 150/5, 180/5 x 3


August 15, 1974

1) Hyperextension 70/6 x 3


2) Power snatch + snatch grip press + overhead squat 50/5+5+5, 60/1+2+3, 80/1+2+3, 90/1+1+3, 95/1+1+3 x 2


3) Snatch pull 120/5 x 3, 140/3 x 2


4) Power snatch + overhead squat 70/1+6 x 5


August 17, 1974

1) Slow speed snatch + snatch grip press + overhead squat 60/1+5+3, 60/1+6+4, 70/1+2+3, 80/1+2+3, 90/1+1+3 x 3


2) Power clean + front squat 100/1+3, 120/1+3, 140/1+3, 160/1+3 x 4


3) Clean pull 160/3, 190/3, 210/2 x 2


4) Hyperextension 70/6 x 4


This was early in his preparatory period and he was focusing on the snatch for this microcycle.

A sample Shane program a while back - but he already has that powerlifting strength base

SHANE’S TRAINING

MONDAY AM:

A. Back Squats:

• 3 sets x 5 reps with 75% (of maximum for one rep)

• 3 sets x 4 reps with 80% (of maxi’mum for one rep)

• 3 sets x 3 reps with 85%

Shane does his sets x 5 reps. x 675 lbs. He does not wear a belt or wraps these days and he squats to the dead bottom.

B. Snatch Technique:

• 5 x 3 x 60-70%.

C. Presses:

• Regular or Push Presses: Shane's best regular press is 374 lbs and push press 440 lbs.

MONDAY PM:

A. Full Snatches:

• 3 x 2 x 75%

• 3 Singles x 80%

B. Snatch Pulls:

• 5 x 3 x 100%

TUESDAY PM:

A. Jerks Off Rack:

• 3 x 3 x 80%

• 3 x 2 x 85%

B. Power Snatches:

• 4 x 2 x 75%

• 4 x 1 x 80%

C. Clean And Jerks:

• 4 x 2 x 75%

• 4 x 1 x 80%

D. Good Mornings:

• 4 x 5 x 350 lbs.

WEDNESDAY AM:

A. Front Squats:

• 3 x 3 x 75%

• 3 x 3 x 80%

• 3 x 2 x 85%

TRAINING CONT...

B. Clean And Jerk Technique:

• 5 x 3 x 60-70%

WEDNESDAY PM:

A. Clean And Jerks:

• 3 x 2 x 75%

• 3 x 1 x 80%

B. Clean Pulls:

• 5 x 3 x 100%

THURSDAY:

• Shane goes golfing!

FRIDAY AM:

A. Back Squats:

• Same as Monday.

B. Push Presses:

• 5 x 3 reps.

FRIDAY PM:

A. Snatch:

• 3 x 2 x 75%

• 3 x 1 x 80%

• 3 x 1 x 85%.



B. Clean and Jerks:

• 3 x 2 x 75%

• 3 x 1 x 80%

• 3 x 1 x 85%



C. Clean Pulls:

• 5 x 3 x 100%



SATURDAY PM:

A. Snatch or Clean And Jerk up to 80%.

B. Romanian Deadlifts (legs barely bent; slow down, fast up).

C. Presses

SUNDAY:

• Rest Day.

 

[Tiervexx]

Thanks! so they seem to like a whole lot of low volume workouts.

 

[coolcolj]

Yeah, but notice how frequently they train - none fo this once a week stuff - There is a lesson here

And the above examples don't show the cycling and periodisation though which is always used.

 

[Tiervexx]

many BBs and PLs still train once a week, but it makes since why you would need to do more than that when you are mostly training for speed and technique.

 

[from zero]

Holy shit. That is incredible.

 

[coolcolj]

Olylifters train for power and strength as well.

you don't don't clean and jerk over double Bodyweight or press over 300lbs(back in the old days) on technique alone

Powerlifters should be working on technique as well.

Anyway high frequency of training will make better muscular gains IMO for the drug free trainee. The body will become it's function.

 

[Tiervexx]

I know that they don't use maximum weights all year all the time, exactly how do they cycle it?

 

[Naeem]

That shit looks painful. Imagine if you missed an attempt, someone is gonna get hurt heh

 

[coolcolj]

well it depends on how it is, the Bulgarians lift heavy all the time just about, singles, comp lifts and squats, that's about it. They don't do any other assistant lifts.
Basicly they max out and find out what their training max is, and then back off some predetermined amount weight depending on where you are in the cycle, and workout with that wieght.
So your pretty much working to your max capacity each training session relatively speaking.

The Russians are the opposite, they lift lighter, do tons of variants and assistant lifts, even plyos etc.

The Chinese and Cubans are somewhere in between.

this will give you an idea how Bulgarians cycle their training
http://www.tc.umn.edu/~keen0018/bulgar.htm


Quoting Glenn Pendlay on how he cocaches his lifters

in wichita falls, we do something similar to the described bulgarian program, but modified for our particular needs. our exercise selection looks about like this...

monday
snatch
clean and jerk
front or back squat

tuesday
power snatch
power clean
optional exercise

wednesday
snatch
clean and jerk
back or front squat

thursday
power snatch
power clean or jerk from rack
optional exercise

friday
snatch
clean and jerk
front or back squat

now, sometimes on tuesday or thursday we will make the optional exercise part of the pull workout, for instance do power snatches followed by one or two overhead squats, or power cleans followed by front squats or push presses.

for the classical lifts, we always start the recorded part of our workout with doubles or triples at 80%. depending on the time of year, the needs of the individual lifter, and the nearness of an important meet, we may do as little as one double at 80%, or as much as three triples at 80%. from here we go to a single at 85%, then a single at 90%. i suppose i use 90% kind of like you use your "MTR". i find that 90% is a weight that most lifters can lift regularly in training without much arousal. from here, we evaluate the ease and technical correctness of the lift, then plan the rest of the workout, if there is to be more. during much of the year, we will decide if the 90% is hard or easy, then plan on doing another double (near 80%), then another single near 85%, then another sincle near 90%.

so, a lifter near an important meet who can snatch 100kilos might start with a double at 80, a single at 85, then a sigle at 90. assuming this was hard but a little more seems possible, we would then do a double at 82.5, a single at 87.5, and a last single at 92.5. if the first time through was easy, the last single the second time through might be at 95 or even more, if it was really hard the first time through, then we may just repeat.

if a lifter is in off season far from an important meet, is young and needs to develope muscle mass (both reasons why i include more reps) the same lifter might do 3 triples at 80kilos, a single at 85, then a single at 90, then maybe a double at 82.5, a single at 87.5, and a single at 92.5.

we do basically the same thing on power movements, but in generall less volume, most of the year its just a double at 80%, a single at 85%, a single at 90%, then another heavier single if it appears that a heavier weight is possible. when we do what i call "complexes", such as one power clean followed by two front squats and then a push press, we usually do sets across, like 4-6 sets with a set weight.

the decision on whether or not to do complexes or just the power movements is made based on the age of the athlete, whether or not they are trying to gain bodyweight, the stage of training, and where they are in the year as related to important contests. for example a 14 year old who has trained for 2 years and is 6 months away from schoolage nationals would probably be doing complexes, while a 21 year old who is 5 weeks away from nationals would not.

i think this basic model is a decent adaptation of the bulgarian program. i have tried various "bulgarian style" training programs, as well as soviet style programs, and felt that the soviet programs were too complicated for young kids whose max changed so fast, and who were likely to miss various workouts... and the real abreviated bulgarian programs didnt offer the reps and volume that i think is needed for the younger kids. i really think that more multiple rep sets are needed by young developing lifters to gain the muscle mass they need to gain. this program is a way to is a way for all the team to train on a single program, yet vary the lower intensity volume to accomodate different lifters.

 

[Tiervexx]

wow, that link alone has more information then I know what to do with right now, THANKS!