May 2013

TRAIN LIKE A CHAMPION! All of us in USA Weightlifting applaud

the efforts and results of our Junior World Team as they return from a successful outing in Lima, Peru, May 3-11. Of course this success would not be possible with- out the dedication that is made by the athletes, their coaches and their families. Still, what is generally seen by the public is only a superficial idea of what is actually occurring as these athletes prepare for international competition. Under the direction of Zygmunt Smalcerz,

the Resident Team Training Program is based upon both the skills of the High Performance Athletes that are at the Olympic Training Cen- ter in Colorado Springs and Coach Smalcerz’s ability to fine-tune the programs to the needs of the individual.

The basic program consists of six days

per week. There are three days of single session Training and three days of double session training. Coach Smalcerz has a menu of 39 Snatch movements, 33 clean movements and 23 Jerk movements. The Snatch and the Clean & Jerk are the end result of all the training that is completed so the athlete can Snatch and Clean & Jerk. Coach Smalcerz’s unique approach to programming is that while each session is, typically, a Snatch session or a Clean & Jerk session the progressions are placed in order and exercises selected to address the specific concerns of each athlete. Coach Smalcerz does not believe in tell-

ing the athlete what they are doing wrong, he believes in putting in an exercise to rein-

force the proper technique. Coach Smalcerz will write up Tuesday’s training based upon how he evaluated Monday’s training as is each and every day.

HERE IS A LOOK AT A TYPICAL WEEKS TRAINING FOR JENNY ARTHUR (SILVER MEDALIST). 1 Rep Max: Snatch 85kg, Clean & Jerk 115kg, Back Squat 140kg (pre American Open)

MONDAY AM Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 REPS

BOX SQUAT REPS

5X 30

3 STAGE SNATCH 50 REPS

2 PULLS + SNATCH 55 PM REPS

PRESS IN SPLIT REPS

BLK.CL+SQT+JK REPS

CL.PULL + C&J REPS

CL.PULL BBK

TUESDAY REPS

FT. SQUAT REPS

PUSH SN+SQT REPS

SN. W/O FEET REPS

ROWING REPS

JUMP UP

WEDNESDAY AM Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 REPS

BOX SQUAT REPS

SNPL+SN(BBK) REPS

SN.PULL(BK) PM REPS

PRESS IN SPLIT REPS

JK.BK+JK REPS

CL.PL.+CL (BK) REPS

3 STAGE CL. PULL

5X 5X 5X 5X 5X 5X 20

40 50 60 60 60 3X 3X 3X 3X

PRESS IN SNATCH 15 15 15 15 REPS

35 45

2+2 2+2 2+1 2+1 2+1 2+1 25

50 50 50

2X 2X 2X 2X 60 60 60 60

Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 3X 3X 3X 3X

25 30 50 40 40

2+2 2+2 1+1 1+1 1+1 1+1 1+1 1+1 40

60 50 60

1X 1X 1X 90 90 90

4 >> WEIGHTLIFTING.TEAMUSA.ORG 70 70 75 80 80 80

2+2 2+2 2+2 2+2 2+2 2+2 2+2 2+2 40

75 80 80 80

SATURDAY REPS

FT. SQUAT REPS

PWR.SNATCH REPS

PWR.JK REPS

PWR. CLEAN REPS

ROWING REPS

JUMPS

Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 3X 3X 3X 3X 3X 3X 3X

50 60 35 70 40 75 45 80 80 80

2X 2X 2X 2X 2X 2X 2X 25

50 50 50

2X 2X 2X 2X 2X 2X 2X 30

2x 2x 2x 2x 2x 2x 2x 25 30 35

40 35

40 40

5X5X5

50 40

50

60 45

60 45 45 45

65 65 65 50 50 50

65 65 65

5x 5x 5x 5x 40

50 65

1X 1x 1x 1x 1x 55

5X 60 60 60 60 60 60

1X 1X 1X 1X 1X 1X 60

67.5 67.5 67.5

Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 3X 3X 3X 3X

15 20 60 70 25 70 75 30

1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 55

75 75 75

1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 1+1+1 60

80

3X 3X 3X 97.5 97.5 97.5

Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 3X 3X 3X 3X 3X 3X 3X 60

70 50 45 80 58 90 100 100 100

3+1 3+1 3+1 3+1 3+1 3+1 40

62 62 62

2X 2X 2X 2X 2X 2X 2X 35

50 40 3X5X5 55 60 60 60

5X 5X 5X 5X 5X 35

45 45 45 PM REPS

PRESS IN SPLIT REPS

CL(K) + SQT. + JK REPS C&J

REPS CLEAN PULL

Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 3X 3X 3X 3X

25 30 30 30

1+1+1 1+1+1 1+1+1 1+1+1 35

45 50 55 60 3x 3x 60

2X 2X 2X 2X 2X 2X 2X 40 3x

70 90 90 90 75 80 80 80 85 90 92.5 92.5 92.5

FRIDAY AM REPS

PRESS IN SNATCH REPS

3 STAGE SNATCH REPS

SNATCH REPS

SNATCH PULL

Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 3X 3X 3X 3X

20 25 25 25

1X 1X 1X 1X 1X 30

35 40 40 40 40

2x 2x 2x 2x 2x 2x 2x 2X 35

48

3X 3X 3X 70

70 70 52 58 62 62 62

THURSDAY REPS

BACK SQUAT REPS

PWR.SN(BK)+SQT. REPS

PWR.JK+ SQT REPS

SPLTPWRCLEAN(BK) REPS

ROWING JUMP UP

Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 3X

65

3x 3x 75

40 45

3+1 3+1 2+1 2+1 2+1 2+1 35

85 45

55 50 50 50

2+1 2+1 2+1 2+1 2+1 2+1 2+1 35

60 45 65 65 65

3X 3X 3X 3X 3X 35

55 55 55

5X 5X 5X 5X 5X 35

40 3X5X5 45 45 45

3x 95

3x 105

3X 3X 3X 110 110 110

Page 1 | Page 2 | Page 3 | Page 4 | Page 5 | Page 6 | Page 7 | Page 8