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Warmup and basic programming

Warmup

  • Warmup
    • This is essential for any type of strength training to prepare the body for the training and to minimize the probability of an injury
    • It’s also a chance to reinforce the lifting technique and to go through the lifts of the main exercise
    • However, don’t make the warmup too complicated
  • Example warmup
    • General movement, 2-5min
      • Jogging, rowing, agility ladders, rope skipping etc.
    • Warmup the joints
      • Wrist, elbow, and arm circles
      • Hip hinge and lunge movements
      • PVC dislocates and overhead squats
    • Main lifts of the day with an empty/light barbell
    • Then the workout of the day
  • You can also do a circuit training type of warmup with a PVC/light barbell
    • Choose 4-5 strength/weightlifting movements
      • Choose movements from all the human movement patterns
      • Hip hinge, squat, push, pull and lunge
    • Do every movement for 6 reps back-to-back
    • Do 4-5 rounds
    • Then the workout of the day

Basic programming

  • You can program your training in various ways but here is one example for a beginner
  • Use light weights and try to progress with the weights every week
    • Remember ALWAYS to use good technique
  • Weightlifting is a strength sport BUT the strength is controlled by technique
  • If you are a novice lifter, I strongly recommend that you don’t program your training
    • Find a good coach who sees what you can do and what you need!

Basic programming, week 1

Day 1Day 2Day 3Day 4
– Clean & jerk, 5×2+1
– Clean pull, 3×3
– Back squat, 3×5
– Snatch, 5×2
– Snatch pull, 3×3
– Front squat, 3×3
– Power snatch, 5×2
– Power clean & power jerk, 5×2(1+1)
– Overhead squat, 3×3
– Snatch, heavy single
– Clean & jerk, heavy single
– Front squat, heavy single

Basic programming, week 2

Day 1Day 2Day 3Day 4
– Clean & jerk, 5×3+1
– Clean pull, 4×3
– Back squat, 5×5
– Snatch, 5×3
– Snatch pull, 4×3
– Front squat, 5×3
– Power snatch, 5×3
– Power clean & power jerk, 5×3(1+1)
– Overhead squat, 5×3
– Snatch, 6×1
– Clean & jerk, 6×1
– Front squat, 3×1

Basic programming, week 3

Day 1Day 2Day 3Day 4
– Clean & jerk, 5×1
– Clean pull, 3×3
– Back squat, 5×3
– Power snatch, 5×3
– Hang clean, 5×2
– Snatch, 5×1
– Snatch pull, 3×3
– Front squat, 5×2
– Hang, Snatch, 5×3
– Power clean & Power jerk, 5×1+1
– Overhead squat, 5×1

Basic programming, week 4

Day 1Day 2Day 3Day 4
– Clean & jerk, 5×1
– Clean pull, 3×2
– Back squat, 5×2
– Power snatch, 5×2
– Power clean, 5×2
– Snatch, 5×1
– Snatch pull, 3×2
– Front squat, 3×2
– Snatch, heavy single
– Clean & jerk, heavy single
– Front squat, heavy single