The basics of the weightlifting program in knowing the notation that the program is written in. For example, 3 x 4 means three sets of four reps. Also, 3 x 3+1 means three sets of three reps of the first lift, and one rep of the second lift (clean and jerk would be 3 sets of 3 cleans followed by 1 jerk per set). A heavy single, or HS means you will increase the weight on the bar for single reps until you reach the heaviest weight you are capable of lifting.
The amount of weight which you put on the bar is determined by how comfortable you feel. In order to determine the proper weight, you should complete the number of reps in the workout and keep adding weight each time, until you reach a weight at which you feel comfortable lifting. This weight should be a challenge but not so much of a challenge that it is going to tire you out for the remainder of the workout.
Warm-ups are also a very important part of working out. Normally, these warm-ups should not last longer than 15 minutes as you want to reserve your energy for the workout. These warm-ups could include stretching your wrists, shoulders, knees and ankles. Also, getting the motions of the lifts is important. This can be completed by using something as simple as a broom stick.
A great beginning workout for week one could be something as simple as what you will find below. It is important to ease into the sport to reduce the chance of injury from improper lifts and heavy weights. Also, it is important to train only three to four days a week as your body requires time to heal and recover.
Monday
Clean & Jerk – 3x 2+1
Clean Pull – 3 x 5
Back Squat – 3 x 7
Wednesday
Snatch – 3 x 3
Snatch Pull – 3 x 2
Front Squat – 4 x 3
Thursday
Power Snatch – 5 x 4
Power Clean & Power Jerk – 5 x 2+1
Overhead Squat – 3 x 2
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Credit to Olympic Weightlifting
The amount of weight which you put on the bar is determined by how comfortable you feel. In order to determine the proper weight, you should complete the number of reps in the workout and keep adding weight each time, until you reach a weight at which you feel comfortable lifting. This weight should be a challenge but not so much of a challenge that it is going to tire you out for the remainder of the workout.
Warm-ups are also a very important part of working out. Normally, these warm-ups should not last longer than 15 minutes as you want to reserve your energy for the workout. These warm-ups could include stretching your wrists, shoulders, knees and ankles. Also, getting the motions of the lifts is important. This can be completed by using something as simple as a broom stick.
A great beginning workout for week one could be something as simple as what you will find below. It is important to ease into the sport to reduce the chance of injury from improper lifts and heavy weights. Also, it is important to train only three to four days a week as your body requires time to heal and recover.
Monday
Clean & Jerk – 3x 2+1
Clean Pull – 3 x 5
Back Squat – 3 x 7
Wednesday
Snatch – 3 x 3
Snatch Pull – 3 x 2
Front Squat – 4 x 3
Thursday
Power Snatch – 5 x 4
Power Clean & Power Jerk – 5 x 2+1
Overhead Squat – 3 x 2
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Credit to Olympic Weightlifting
