Olympic.pdf

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Table of Contents
OLYMPIC LIFTING TEMPLATE ........................................................................................................................ 3
OVERVIEW ..................................................................................................................................................... 5
S
CHEDULING
................................................................................................................................................. 5
E
XERCISE
S
ELECTION
...................................................................................................................................... 6
W
HAT
’
S
N
EXT
? ............................................................................................................................................. 6
HOW TO GET STARTED .................................................................................................................................. 7
PICKING EXERCISES...................................................................................................................................... 8
HOW TO GET STARTED .................................................................................................................................. 9
PICKING EXERCISES....................................................................................................................................10
GPP ..............................................................................................................................................................11
COMPLETING WORKOUTS ..........................................................................................................................14
WARM-UP ....................................................................................................................................................16
O
UR RECOMMENDED WARM
-
UP
................................................................................................................... 16
LOGGING TRAINING ..................................................................................................................................24
TABS EXPLAINED .........................................................................................................................................27
E
XERCISE
S
ELECTION
.................................................................................................................................... 27
N
UTRITION
L
OG
........................................................................................................................................... 27
C
ALCULATOR
............................................................................................................................................. 27
A
NALYSIS
................................................................................................................................................... 27
O
VERVIEW
................................................................................................................................................. 28
W
EEKLY
T
ABS
.............................................................................................................................................. 28
FREQUENTLY ASKED QUESTIONS................................................................................................................30
EXERCISE DEMOS ........................................................................................................................................33
P
RESS
E
XERCISES
......................................................................................................................................... 33
D
EADLIFT
E
XERCISES
.................................................................................................................................... 33
S
QUAT
E
XERCISES
........................................................................................................................................ 34
RESOURCES AND CONTACT ......................................................................................................................35
Olympic Lifting Template
Welcome to the Barbell Medicine Olympic Lifting Template! We’re very grateful
for your business and the opportunity to be involved in your training. Before you
head off to the gym, please read the Overview section below. Thanks again
and happy training!
Overview
The Olympic Lifting Template is designed for individuals who meet the following
criteria:
1. Have
significant previous experience
(>6-9 months) training with barbells.
If you’re new to training that’s great! We recommend our Beginner
Template for those who have not been training with barbells consistently.
Don’t worry, this template will still be available for you when you’re ready.
If you’ve already completed The Beginner Template then we recommend
running the Strength I or General Strength and Conditioning template
prior to the Olympic Lifting Template.
2. Trainees
who want to improve their Olympic Weightlifting
performance.
This is a dedicated strength program and should be viewed as a
specialist’s template. Conversely, The Titan Template includes elements of
Olympic lifting, strength training, gymnastics, conditioning, and
calisthenics if that’s more your speed.
3. Individuals
who have access to a Olympic Weightlifting equipment
or the
majority of the equipment in a weightlifting gym. Ideally, you’ll have
access to things like barbells, bumper plates, chalk, jerk blocks, squat
stands, etc. Not all of this equipment if strictly necessary, but without the
majority of this stuff it will be very difficult to perform the prescribed
exercises and workouts.
Scheduling
This is a 12-week strength program that includes
6 workouts per week:
●
4 full-body, strength-focused workouts.
●
0-2 GPP days including conditioning workouts (e.g. 1 anaerobic
interval workout and 1 aerobic workout per week) and accessory
exercises (e.g. upper-back, trunk, and arm work).
The workout days aren’t set in stone, but we recommend the following training week:
●
Monday – Day 1 lifting
●
Tuesday – Day 2 lifting
●
Wednesday- GPP Day 1
●
Thursday – Day 3 lifting
●
Friday – Day 4 lifting
●
Saturday- GPP Day 2

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