Teaching The Olympic LiftsTeaching The Olympic Lifts

Robert McAdamsRobert McAdamswww.robertwmcadams.com

Power Exercises Power Exercises “Why’s”“Why’s” Athletes measured at 1964 Olympic Games at Mexico City revealed…Athletes measured at 1964 Olympic Games at Mexico City revealed…

Weightlifters had higher Vertical Jump than all athletes Weightlifters had higher Vertical Jump than all athletes including jumpersincluding jumpers Weightlifters had faster 25m Sprint than all athletes Weightlifters had faster 25m Sprint than all athletes including sprintersincluding sprinters So How do Olympic lifters train?So How do Olympic lifters train?

Snatch, Clean & Jerk, Squat = Snatch, Clean & Jerk, Squat = Strength & Power TrainingStrength & Power Training My Trial (6 months) of Olympic Weightlifting TrainingMy Trial (6 months) of Olympic Weightlifting Training

Before: Snatch 145#, Clean 210#, VJ 26”, 40 time 5.05 secBefore: Snatch 145#, Clean 210#, VJ 26”, 40 time 5.05 sec After: Snatch 265#, Clean 330#, VJ 34”, 40 time 4.8 sec (start/acceleration)After: Snatch 265#, Clean 330#, VJ 34”, 40 time 4.8 sec (start/acceleration)

Physics: Bests lifts converted to Power: ft-lb/sec & horsepowerPhysics: Bests lifts converted to Power: ft-lb/sec & horsepower Squat = 550 lb x 3 ft / 2 sec = 825 ft x lb/sec (1.5 HP)Squat = 550 lb x 3 ft / 2 sec = 825 ft x lb/sec (1.5 HP) Bench = 365 lb x 2 ft / 1.5 sec = 487 ft x lb/sec (0.9 HP)Bench = 365 lb x 2 ft / 1.5 sec = 487 ft x lb/sec (0.9 HP) Power Snatch = 300 lb x 3 ft / Power Snatch = 300 lb x 3 ft / .2 to .3 sec.2 to .3 sec = 3000-4500 ft x lb/sec (5.5-8.2 = 3000-4500 ft x lb/sec (5.5-8.2

HP)HP) Power Clean = 360 lb x 2.5 ft /Power Clean = 360 lb x 2.5 ft /.2 to .3 sec.2 to .3 sec = 3000-4500 ft x lb/sec (5.5-8.2 = 3000-4500 ft x lb/sec (5.5-8.2

HP)HP) NOTE TIME…NOTE TIME… Kids don’t lift like that—more like .6-.9 sec due to incorrect Kids don’t lift like that—more like .6-.9 sec due to incorrect

techniquetechnique Olympic Lifts ConclusionOlympic Lifts Conclusion

Olympic Weightlifting is King of High-Power Output (athletic) LiftsOlympic Weightlifting is King of High-Power Output (athletic) Lifts Evidenced by physics, my results, and the weightlifters in Mexico City…Evidenced by physics, my results, and the weightlifters in Mexico City…

Are most powerful activities known to man or measured by scienceAre most powerful activities known to man or measured by science Are many times more powerful than basic strength movementsAre many times more powerful than basic strength movements Training at Training at highest power levelshighest power levels increases power output most increases power output most

Olympic lifts should be a staple of any high power training regimeOlympic lifts should be a staple of any high power training regime

Example Bad Olympic Lifts, Like Example Bad Olympic Lifts, Like Most HSMost HS

Explosion is long, slow, delayed, and/or non-existentExplosion is long, slow, delayed, and/or non-existent Lower Power LevelsLower Power Levels

Play Lifts (go over physics)Play Lifts (go over physics) Snatch = 175lb x 3 ft / .6 to .9 sec = 875-585 ft-lb/secSnatch = 175lb x 3 ft / .6 to .9 sec = 875-585 ft-lb/sec C&J = 245lb x 2.5ft / .6 to .9 sec = 1020-680 ft-lb/sec C&J = 245lb x 2.5ft / .6 to .9 sec = 1020-680 ft-lb/sec

Example Good Olympic Lifts, Unlike Example Good Olympic Lifts, Unlike Most HSMost HS

Explosion is quick, distinct, completely extended, and FASTExplosion is quick, distinct, completely extended, and FAST Very High Power LevelsVery High Power Levels

Play Lifts (at same bodyweight)Play Lifts (at same bodyweight) Snatch = 245lb x 3 ft / .2 to .3 sec = 3675-2450 ft-lb/secSnatch = 245lb x 3 ft / .2 to .3 sec = 3675-2450 ft-lb/sec C&J = 310lb x 2.5ft / .2 to .3 sec = 3875-2583 ft-lb/sec C&J = 310lb x 2.5ft / .2 to .3 sec = 3875-2583 ft-lb/sec

Front SquatFront Squat Bar way back into throat with a wider Bar way back into throat with a wider

than shoulder width gripthan shoulder width grip Elbows up & in as high as possibleElbows up & in as high as possible

Move kids’ elbows around & up/in & Move kids’ elbows around & up/in & yell, “Relax!!! Quit fighting me!!!”yell, “Relax!!! Quit fighting me!!!”

Force kids to relax Force kids to relax hands/wrists/fingershands/wrists/fingers

Squat all the way down slow while holding Squat all the way down slow while holding elbows up/in with RELAXED shoulderselbows up/in with RELAXED shoulders

Pause at the bottom with elbows up, Pause at the bottom with elbows up, relaxed shoulders, and weight on heelsrelaxed shoulders, and weight on heels

Bar over ears—behind head Bar over ears—behind head “reach up” with very wide grip “reach up” with very wide grip (bar 3-8” over head)(bar 3-8” over head)

Ease down slowly by “sitting Ease down slowly by “sitting back” with “bar back” and “head back” with “bar back” and “head through”through”

Pause at the bottom with good Pause at the bottom with good balance and weight on heelsbalance and weight on heels

Stretch shoulders/hips before, Stretch shoulders/hips before, during, and after this—it is very during, and after this—it is very flexibility-dependentflexibility-dependent

Overhead Overhead SquatSquat

Long Term Teaching PlanLong Term Teaching PlanPhase 1 1-2 WeeksPhase 1 1-2 Weeks M/W/F: Teach support positions 5x3rM/W/F: Teach support positions 5x3r

Overhead Pause Squat / Front Pause Squat Overhead Pause Squat / Front Pause Squat Tu/Th: Introduce Hang-SlowTu/Th: Introduce Hang-Slow

““Hang Slow” means basic pulling/jumping movement pattern and correct Hang Slow” means basic pulling/jumping movement pattern and correct positions, not moving extremely fast, explosive, or with heavy weightspositions, not moving extremely fast, explosive, or with heavy weights

Hang Power Snatch + Overhead Squat / Hang Power Clean + Front SquatHang Power Snatch + Overhead Squat / Hang Power Clean + Front Squat

Phase 2 (when 75%+ proficient at Phase 1) 2-4 WeeksPhase 2 (when 75%+ proficient at Phase 1) 2-4 Weeks M/W/F: Hang-Slow 5x3rM/W/F: Hang-Slow 5x3r Tu/Th: Introduce Hang-FastTu/Th: Introduce Hang-Fast

““Hang Fast” means much more emphasis on quickness, speed, and sharp Hang Fast” means much more emphasis on quickness, speed, and sharp movements in 1) explosion, 2) movement under bar, 3) into good support movements in 1) explosion, 2) movement under bar, 3) into good support positions positions

Hang Snatch / Hang CleanHang Snatch / Hang Clean

Phase 3/4/5 (when 75%+ proficient at Phase 2) 2-4 WeeksPhase 3/4/5 (when 75%+ proficient at Phase 2) 2-4 Weeks M/W/F: Hang-Fast 5x3rM/W/F: Hang-Fast 5x3r Tu/Th: Introduce Knee, To-Ground, & From-Ground LiftsTu/Th: Introduce Knee, To-Ground, & From-Ground Lifts

Lifts start “to the knee”—when 75%+ prof. replace M/W/F 5x3r and move on…Lifts start “to the knee”—when 75%+ prof. replace M/W/F 5x3r and move on… Progress to “to the ground”—when 75%+ prof. replace M/W/F 5x3r and move Progress to “to the ground”—when 75%+ prof. replace M/W/F 5x3r and move

on…on… Progress to “from ground”—when 75%+ prof. replace M/W/F 5x3r and move Progress to “from ground”—when 75%+ prof. replace M/W/F 5x3r and move

on…on…Phase 6 (when 75%+ proficient at Phase 5)Phase 6 (when 75%+ proficient at Phase 5) M/W/F: Full Lifts 5x3rM/W/F: Full Lifts 5x3r Tu/Th: Introduce 20’s (all starting from the ground)Tu/Th: Introduce 20’s (all starting from the ground)

Progress to Normal 20’s, work-up 20’s, and coach individual strength/weaknessProgress to Normal 20’s, work-up 20’s, and coach individual strength/weaknessAll times frames are dependent on teaching/learning levelAll times frames are dependent on teaching/learning level

Phase 1 Technique Tu/ThPhase 1 Technique Tu/Th PurposePurpose

Teach “Ready” position, clean & snatch explosion phase, & reinforce Teach “Ready” position, clean & snatch explosion phase, & reinforce support positionssupport positions

Clean (do 1 row of platforms at a time on command)Clean (do 1 row of platforms at a time on command) Jump/Shrug as high as possible with barJump/Shrug as high as possible with bar

3x3r “Stand tall, Pooch butt…. JUMP!!”3x3r “Stand tall, Pooch butt…. JUMP!!” Power CleanPower Clean

Jump/Shrug Jump/Shrug Elbows Up/Stomp (Front Squat top position) Elbows Up/Stomp (Front Squat top position) 3x3r “Stand tall, pooch butt…. SHRUG-STOMP!!”3x3r “Stand tall, pooch butt…. SHRUG-STOMP!!”

Power Clean + Front SquatPower Clean + Front Squat Jump/Shrug Jump/Shrug Elbows Up/Stomp Elbows Up/Stomp Catch-Front Squat IMMEDIATELY Catch-Front Squat IMMEDIATELY 3x3r “Stand tall, pooch but…. SHRUG-STOMP—SQUAT!! ELBOWS UP!!”3x3r “Stand tall, pooch but…. SHRUG-STOMP—SQUAT!! ELBOWS UP!!”

SnatchSnatch Jump/Shrug as high as possibleJump/Shrug as high as possible

3x3r “Stand tall, pooch butt…. JUMP!!”3x3r “Stand tall, pooch butt…. JUMP!!” Power SnatchPower Snatch

Jump/Shrug Jump/Shrug Elbows High/Reach/Stomp (Overhead Squat position) Elbows High/Reach/Stomp (Overhead Squat position) 3x3r “Stand tall, pooch butt…. SHRUG—STOMP/REACH!!”3x3r “Stand tall, pooch butt…. SHRUG—STOMP/REACH!!”

Power Snatch + Overhead SquatPower Snatch + Overhead Squat Jump/Shrug Jump/Shrug Elbows High/Reach/Stomp Elbows High/Reach/Stomp Catch-Overhead Squat Catch-Overhead Squat

IMMEDIATELYIMMEDIATELY 3x3r “Stand tall, pooch butt…. SHRUG—STOMP-SQUAT!! REACH!!”3x3r “Stand tall, pooch butt…. SHRUG—STOMP-SQUAT!! REACH!!”

Phase 2 Technique Tu/ThPhase 2 Technique Tu/Th PurposePurpose

Teach quickness under bar, fast explosion, fast feet, and reinforce Teach quickness under bar, fast explosion, fast feet, and reinforce support positionssupport positions

Clean (do 1 row of platforms at a time on command)Clean (do 1 row of platforms at a time on command) Power Clean + Front SquatPower Clean + Front Squat

Jump/Shrug Jump/Shrug Elbows Up/Stomp Elbows Up/Stomp Catch-Front Squat IMMEDIATELY Catch-Front Squat IMMEDIATELY 4x3r “Ready and (means stand tall, pooch butt)…. POP-STOMP—SQUAT!! 4x3r “Ready and (means stand tall, pooch butt)…. POP-STOMP—SQUAT!!

ELBOWS UP!!”ELBOWS UP!!” Clean Jump Unders w/ pause (lighter weight)Clean Jump Unders w/ pause (lighter weight)

Quick Shrug Quick Shrug Elbows WHIP/STOMP Elbows WHIP/STOMP Catch Rock Bottom + Pause Catch Rock Bottom + Pause 5x3r “Ready—QUICK!! Elbows Up-TIGHT!! …. UP!!”5x3r “Ready—QUICK!! Elbows Up-TIGHT!! …. UP!!”

SnatchSnatch Power Snatch + Overhead SquatPower Snatch + Overhead Squat

Jump/Shrug Jump/Shrug Elbows High/Reach/Stomp Elbows High/Reach/Stomp Catch-Overhead Squat Catch-Overhead Squat IMMEDIATELYIMMEDIATELY

3x3r “Ready and…. POP—STOMP-SQUAT!! REACH!!”3x3r “Ready and…. POP—STOMP-SQUAT!! REACH!!” Drop Snatch (bar behind neck) w/ pause (lighter weight)Drop Snatch (bar behind neck) w/ pause (lighter weight)

Quick Pop Quick Pop Reach/Stomp QUICK Reach/Stomp QUICK Catch Rock Bottom + Pause Catch Rock Bottom + Pause 3x1+3r (PS 1 + 3 Drop Snatch from neck) “Ready—QUICK!! Reach-TIGHT!! 3x1+3r (PS 1 + 3 Drop Snatch from neck) “Ready—QUICK!! Reach-TIGHT!!

…. UP!!”…. UP!!” Snatch Jump Unders w/ pause (lighter weight)Snatch Jump Unders w/ pause (lighter weight)

Quick Shrug Quick Shrug Elbows HIGH/STOMP/REACH Elbows HIGH/STOMP/REACH Catch Rock Bottom + Pause Catch Rock Bottom + Pause 3x3r “Ready—QUICK!! REACH-TIGHT!! …. UP!!”3x3r “Ready—QUICK!! REACH-TIGHT!! …. UP!!”

Phase 3 Technique Tu/ThPhase 3 Technique Tu/Th PurposePurpose

Teach lifts to the kneeTeach lifts to the knee Clean (do 1 row of platforms at a time on command)Clean (do 1 row of platforms at a time on command)

Full Clean to Knee (bar traces the thigh—stays on thigh)Full Clean to Knee (bar traces the thigh—stays on thigh) Ease (to knee) Ease (to knee) Back (to top) Back (to top) Pop Pop Elbows Up/Stomp Elbows Up/Stomp

Catch-SquatCatch-Squat 5x2r “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!”5x2r “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!”

Clean Jump Unders to Knee (lighter weight)Clean Jump Unders to Knee (lighter weight) Ease (to knee) Ease (to knee) Back (to top) Back (to top) Quick Shrug Quick Shrug Elbows Elbows

Up/Stomp Up/Stomp Catch Rock Bottom + Pause Catch Rock Bottom + Pause Stand Stand 5x2r “Ready-Ease…Back…QUICK-STOMP!! Elbows Up-TIGHT!! 5x2r “Ready-Ease…Back…QUICK-STOMP!! Elbows Up-TIGHT!!

UP!!”UP!!” SnatchSnatch

Full Snatch to Knee (bar traces the thigh—stays on thigh)Full Snatch to Knee (bar traces the thigh—stays on thigh) Ease (to knee) Ease (to knee) Back (to top) Back (to top) Pop Pop Elbows High/Stomp- Elbows High/Stomp-

Reach Reach Catch-Squat Catch-Squat 5x2r “Ready-Ease…Back…POP-STOMP!! Reach-TIGHT!!”5x2r “Ready-Ease…Back…POP-STOMP!! Reach-TIGHT!!”

Snatch Jump Unders to Knee (lighter weight)Snatch Jump Unders to Knee (lighter weight) Ease (to knee) Ease (to knee) Back (to top) Back (to top) Quick Shrug Quick Shrug Elbows Elbows

High/Stomp-Reach High/Stomp-Reach Catch Rock Bottom + Pause Catch Rock Bottom + Pause Stand Stand 5x2r “Ready-Ease…Back…QUICK-STOMP!! Reach-TIGHT!! UP!!”5x2r “Ready-Ease…Back…QUICK-STOMP!! Reach-TIGHT!! UP!!”

Phase 4 Technique Tu/ThPhase 4 Technique Tu/Th PurposePurpose

Teach lifts to the groundTeach lifts to the ground Clean (do 1 row of platforms at a time on command)Clean (do 1 row of platforms at a time on command)

3-Position Clean (Hang, Knee, Ground)3-Position Clean (Hang, Knee, Ground) 3x1+1+1r (1 HC + 1 KC + 1 GC)3x1+1+1r (1 HC + 1 KC + 1 GC) Hang: “Ready and… POP-STOMP!! Elbows Up-TIGHT!!”Hang: “Ready and… POP-STOMP!! Elbows Up-TIGHT!!” Knee: “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!”Knee: “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!” Ground: “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Ground: “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!!

Elbows Up!!”Elbows Up!!” Full Clean to Ground w/ pauseFull Clean to Ground w/ pause

5x2r 5x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Elbows Up-TIGHT!!...UP!!”Elbows Up-TIGHT!!...UP!!”

SnatchSnatch 3-Position Snatch (Hang, Knee, Ground)3-Position Snatch (Hang, Knee, Ground)

3x1+1+1r (1 HC + 1 KC + 1 GC)3x1+1+1r (1 HC + 1 KC + 1 GC) Hang: “Ready and… POP-STOMP!! Reach-TIGHT!!”Hang: “Ready and… POP-STOMP!! Reach-TIGHT!!” Knee: “Ready-Ease…Back…POP-STOMP!! Reach-TIGHT!!”Knee: “Ready-Ease…Back…POP-STOMP!! Reach-TIGHT!!” Ground: “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Ground: “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!!

Reach-TIGHT!!”Reach-TIGHT!!” Full Snatch to Ground w/ pause Full Snatch to Ground w/ pause

5x2r 5x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”Reach-TIGHT!!...UP!!”

Phase 5 Technique Tu/ThPhase 5 Technique Tu/Th PurposePurpose

Teach lifts from the ground + reinforce quickness/speedTeach lifts from the ground + reinforce quickness/speed Clean (do 1 row of platforms at a time on command)Clean (do 1 row of platforms at a time on command)

Clean Jump Under to Ground w/ pauseClean Jump Under to Ground w/ pause 3x2r 3x2r “Ready-Ease…Down…Tight-Tight…Smooth…Back…QUICK-STOMP!! “Ready-Ease…Down…Tight-Tight…Smooth…Back…QUICK-STOMP!!

Elbows Up!!...Up!!”Elbows Up!!...Up!!” Clean Jump Under from Ground w/ pauseClean Jump Under from Ground w/ pause

3x2r 3x2r “Chest Up—Tight-Tight…Smooth…Back…QUICK-STOMP!! Elbows “Chest Up—Tight-Tight…Smooth…Back…QUICK-STOMP!! Elbows Up!!...Up!!”Up!!...Up!!”

Clean from Ground Clean from Ground 5x2r 5x2r “Chest Up—Tight-Tight…Smooth…POP-STOMP!! Elbows Up!!“Chest Up—Tight-Tight…Smooth…POP-STOMP!! Elbows Up!!

SnatchSnatch Snatch Jump Under to Ground w/ pauseSnatch Jump Under to Ground w/ pause

3x2r 3x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-“Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”TIGHT!!...UP!!”

Snatch Jump Under from Ground w/ pauseSnatch Jump Under from Ground w/ pause 3x2r 3x2r “Ready-Ease…Down…Smooth…Back…QUICK-STOMP!! Reach-“Ready-Ease…Down…Smooth…Back…QUICK-STOMP!! Reach-

TIGHT!!...UP!!”TIGHT!!...UP!!” Snatch from GroundSnatch from Ground

5x2r 5x2r “Chest Up—Tight-Tight…Smooth…POP-STOMP!! Reach-“Chest Up—Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”TIGHT!!...UP!!”

Phase 6 Technique Tu/ThPhase 6 Technique Tu/Th ““20 Workout” Purposes20 Workout” Purposes

Reinforce quickness and correct positions, identify & correct individual Reinforce quickness and correct positions, identify & correct individual technical errorstechnical errors

Carryover light technique to heavy lifts and gain confidence attacking heavy Carryover light technique to heavy lifts and gain confidence attacking heavy weightsweights

Team competition/cooperation/camraderyTeam competition/cooperation/camradery ““Perfect 20”Perfect 20” Workout—focus on technical mastery and “perfect reps” Workout—focus on technical mastery and “perfect reps”

EZ Weight (chart)EZ Weight (chart) Snatch 20x1r (same weight)Snatch 20x1r (same weight) Clean 20x1r (same weight)Clean 20x1r (same weight)

““Workup 20”Workup 20” Workout—focus on carryover of technique to heavy weights Workout—focus on carryover of technique to heavy weights EZ Weight EZ Weight oror Max MINUS 80-90lb range for average/strong athlete Max MINUS 80-90lb range for average/strong athlete

Snatch 20x1r—Add 10lb every odd set after 8Snatch 20x1r—Add 10lb every odd set after 8thth (60lb) (60lb) Clean 20x1r—Add 10lb every odd set after 8Clean 20x1r—Add 10lb every odd set after 8thth (60lb) (60lb)

Can substitute 5lb jumps (30lb) and minus 40-50lb for JH or weaker kidsCan substitute 5lb jumps (30lb) and minus 40-50lb for JH or weaker kids ““Max 20”Max 20” Workout (Full Team – No Agilities, best after a “Power” Workout (Full Team – No Agilities, best after a “Power”

Wednesday)Wednesday) EZ Weight or 1RM MINUS 80-90lb range for average/strong athleteEZ Weight or 1RM MINUS 80-90lb range for average/strong athlete Snatch 20x1rSnatch 20x1r

Add 10lb per set after 8Add 10lb per set after 8thth (70lb) (70lb) Add 5lb per set after 15Add 5lb per set after 15thth (25lb) = 95lb (25lb) = 95lb

Clean 20x1rClean 20x1r Add 10lb per set after 8Add 10lb per set after 8thth (70lb) (70lb) Add 5lb per set after 15Add 5lb per set after 15thth (25lb) = 95lb (25lb) = 95lb

Must substitute 5lb after 8Must substitute 5lb after 8thth (60lb) and minus 40-50lb for JH or weaker kids (60lb) and minus 40-50lb for JH or weaker kids

Questions?Questions? Feel free to contact me at Feel free to contact me at

either…either… www.robertwmcadams.co

m robertmcadams75@yahoo

.com