The next stage of my UK Strength and Conditioning Association (UKSCA) accreditation is a workshop on weightlifting, this is not just lifting any weights however you want but is the term used to cover the two specific movements – the Clean and Jerk and the Snatch. Both have been shown to increase power at the ankle, knee and hip joints and surrounding muscles, improve vertical forces and burn a lot of calories due to the compound nature of the movement and how intense and demanding each repetition is.
I have been trying to improve both lifts, to do so there are different deviations you can use to help with specific parts of each lift. I have put together a training session specifically aimed at improving my Clean and Jerk Snatch, but also, I wanted to keep a metabolic type conditioning factor included in the session to help burn calories and get a bit of sweat on my brow.
Purpose of The Session
– Improve power of the lower extremity
– Increase vertical force production
– Metabolic conditioning
– Burn Calories
This training session should only be completed if you have prior experience doing Olympic weightlifting (no need to be perfect – I am a way off!), or if you in a Personal Training session and would like to give it ago, either way if you have any questions about the following don’t be afraid to get in contact.
The Olympic Weight Lifting Workout
10-20mins of foam rolling and mobility (if you aren’t mobile in the hips and ankles Olympic lifting is hard – take it from me!)
A. Hang Clean × 5 × 5
B. Split Jerk × 2 each leg × 5
C. First Pull × 5 × 4
D. Overhead Barbell Squat × 10 × 4
And there you have it a simple Olympic Weight Lifting Workout to get you started, keep the reps low and the intensity through the roof and you can’t go far wrong, good luck and happy lifting!!!