The Body as One Piece program

This is a real world program. It took years to develop, so it went through a lot of revisions. I will try to make the stuff that doesn’t make sense, make sense.

Week one
Monday
Power Snatch
6 sets of 3 (18 reps) trying to do two double pyramids
After each set of snatches, immediately do a quick set of light hang or “top” snatches with 30% of your best snatch. Dumbbells can be used here, too. (Think 8-10 reps)
Tuesday
Overload Squats, six heavy sets. Overload squats need spotters. The athlete takes a max or near max weight, fights to go down under control and then is assisted back up. Be sure the athlete comes up quickly! (And does most of the squatting) Reps are supposed to be high, but it really is hard to do more than three to five. Immediately after racking the bar, the athlete does ten vertical jumps, it is best if there is a target to touch (ceiling, rim, top of head, if really tired).
Wednesday
If able, do Power Curls 6 sets of 3, with two pyramids
If fatigued, straight leg deadlifts
Or rest (the first time through, many athletes can’t walk after overload squats)
Thursday
Rest
Friday
Bench Press
6 sets of 3, immediately followed by Push presses with 30% of best bench. Dumbbells don’t work well.

Week two
Monday
Power Snatch
7 Sets of 5 (35 reps, double last weeks volume of reps) followed by 30% quick lifts
Tuesday
Overhead Squats. Reps are five’s. The athlete can do a single “ladder” sets of five to best, or, the double pyramid style of going up once, backing off and going up again. If gym situation permits, mix with exaggerated skipping or bounding
Wednesday
Straight leg deadlifts
Thursday
Rest
Friday
Bench Press
7 Sets of 5, mixed with 30% push presses (again 8-10 on these 30% lifts)

Week three
Monday
Pyramid up to best double in power snatch. No “fuzzy logic” here. Get two reps or it doesn’t count!
Tuesday
Test on vertical jump (jump and reach) and standing long jump. This is more important than it looks. We found the athletes really began to improve here in two cycles.
Wednesday
Power Curls up to a heavy triple
Thursday
Rest
Friday
Oddest thing of the program: Max 8 reps in 8 seconds on Bench. Using a stopwatch, see how much the athlete can bench 8 times in 8 seconds. It takes, perhaps, three cycles to get this right, but it is illuminating when the athlete throws the shot or disc. Improvement here leads to improvement in the throws, and the football field and the …

Week four
Unload
Either rest from weights or do circuit-like training.

The Rosenberg Protocol

Formerly known as the “Lincoln Program”

Thanks to MLL for putting this together.

Day One
Warm Up
Overhead Squats A few Sets of Three
High Pull Cleans
High Pull Snatches

Three sets of Three with weights 5% under best of the lifts.(Do three sets of three clean high pulls followed by three sets of three snatch high pulls from the floor. The emphasis here is on perfect form. Use a weight 5% or UNDER your best clean or snatch. Concentrate on the shrug at the end of the pull.

Back Squat:
You won’t do more than 20 reps total including warm up. Do triples then doubles as the weights get heavier. Your objective is to do one, two or three sets of max doubles. Usually one or two–on those rare occasions when you feel really strong you can do three sets. Thes sets should be just under your limit. You shouldn’t have to REALLY worry about whether you make them.
Military Press …3 sets of three
Situps

Day Two
Warm Up
Overhead Squats A few Sets of Three
Clean Style Deadlifts with a weight that allows you to maintain strict form: 3 sets of 3.
Front Squats:
You won’t do more than 20 reps total including warm up. Do triples then doubles as the weights get heavier. Your objective is to do one, two or three sets of max doubles. Usually one or two–on those rare occasions when you feel really strong you can do three sets. These sets should be just under your limit. You shouldn’t have to REALLY worry about whether you make them.
Military Press …3 Sets of 3

Day Three
Warm Up
Overhead Squats A few Sets of Three
Snatch: With weights from 60-85% depending on how you feel. Twenty singles. Each one perfect. One minute rest in between.
Clean and Jerk: 10 singles 60-85% with one minute rest. All full lifts.
Back Squat:
You won’t do more than 20 reps total including warm up. Do triples then doubles as the weights get heavier. Your objective is to do one, two or three sets of max doubles. Usually one or two–on those rare occasions when you feel really strong you can do three sets. These sets should be just under your limit. You shouldn’t have to REALLY worry about whether you make them.

Do this for three weeks, then take a week off. Don’t do anything!

Then, when you come back, achieve new maxes in squat and proceed as before. You probably could also add some weight to your cleans and snatches and all other lifts still keeping the lifts within ranges specified.

Do this for three more weeks and take five days off and then snatch up to max, clean and jerk up to max.

In other words, you do max lifts only once every two months to check things out…As you relax your way into weightlifting greatness.

Vasily Zhuravlev’s Training Program

In Baton Rouge, Vasily told me that I need to work on my “finish” of my second pull. The next weekend, I failed to listen to him and fractured my wrist. Vasily finishes lifts better than anyone I know and I asked him how he trains.

Day One
Power Snatch plus Squat Snatch (Turn around to other bar on blocks) Plus Box Squat Snatch
2 + 2 + 2
Overhead Squats
Press
Early on in the cycle never go over 70%…don’t go over 70 very often, actually.

Day Two
Power Clean and Front Squat (Two Cleans and Three Front Squats)
Squat Clean from Blocks (turn around to other bar on platform) plus Platform Clean and Jerks
3 SC from Blocks Plus One Clean and Jerk
Clean Pulls from Blocks

Day Three
Snatch from Blocks and Overhead Squats
Five Sets of Three Plus Three
Hang Snatch Plus Squat Snatch
Three Plus Three
Snatch Pull from Blocks…Three Sets of Four

Day Four
Hang Clean Plus Power Clean Plus Front Squat Plus Push Jerk
Three Plus Three Plus Three Plus Three
Clean (Squat Clean)From Blocks (Turn around to other bar on floor)Plus Clean and Jerk from Platform
Three Plus Single