I’ve been training a lot at home lately, mostly due to problems getting to the gym. I’m lucky enough that although I don’t have a dedicated gym room or garage, I do have a large kitchen with a solid floor and enough space to snatch, clean and squat safely. I have to admit my adjustable squat stands, pile of bumper plates and set of home made wooden jerk blocks, do take something away from my beautiful walnut kitchen (made by Redbook Kitchens if anyone’s interested). But nevermind, weightlifting is important to me.
Though I can now safely perform the Olympic lifts and accessory lifts thanks to some great coaching from Luke Etheridge, I do lack the experience and knowledge to put together a decent weightlifting program. So I asked Marius Hardiman, head coach at Oxford Powersports, to send a beginner’s program over for me. Then I bullied him into letting me publish it on this blog. Marius, for those of you that don’t know him, began weightlifting at age 12 and has competed all over the world, won all sorts of medals and coached many weightlifters at different levels – male and female. You can read more about Marius here.
I guess it’s important to stress that if you’re training alone like me, you would only begin this program when you can safely perform the Olympic lifts and accessory lifts. You also need to be confident at failing lifts and squats. So make sure you get yourself on a beginner’s Olympic weightlifting course or get some one-on-one tuition. If you’re within a reasonable driving distance of Oxford, then have a look here for coaching and courses with Marius himself: http://www.oxfordpowersports.co.uk/tuition/.
The program below is 3 sessions a week and lasts for 4 weeks. This is a not a female specific program, it just happens to be published on a woman’s blog! Marius says:
Remember not to let your form break and use a weight that is testing but not maximal – we don’t want any failures on attempts. The more reps you attain, the quicker you’ll establish technique.
Progress to a working weight at your own pace, but do not rush and remember keep it quality work.
I am only giving you full snatch and clean & jerk in week 4. See if you can set a personal best at the prescribed reps. Take your PB and add 5kg – this is a ball park figure for your 1 rep max and allows you to work it out without actually attempting the lift.
Week One, Two & Three
|Session 1||Session 2||Session 3|
|Overhead squats 2 x 5 reps||Overhead squats 2 x 5 reps||Snatch balance 2 x 5 reps|
|Snatch balance 2 x 5 reps||Snatch balance 2 x 5 reps||Hang snatch 3 x 5 reps|
|Snatch from hip 5 x 3 reps||Jerk from rack 6 x 3 reps||Snatch pull 3 x 5 reps|
|Front squats 6 x 6 reps||Clean pull + clean 5 x 2 reps||Front squats 3 x 3 reps|
|Clean from hip 6 x 2 reps||Back squats 6 x 6 reps||Jerk from rack 5 x 2 reps|
|Hyper ext or good morns 3 x 10 reps||Snatch grip deadlift 4 x 5 reps||Full cleans 4 x 3 reps|
|Military press 3 x 10 reps||Hyper ext or good morns 3 x 10 reps|
|Session 1||Session 2||Session 3|
|Overhead squats 2 x 5 reps||Overhead squats 2 x 5 reps||Full snatch 2 x 3 reps|
|Snatch balance 2 x 3 reps||Snatch balance 2 x 5 reps||Clean & jerk 2 x 2 reps|
|Snatch from hip 5 x 3 reps||Jerk from rack 6 x 3 reps||Front squats 4 x 3 reps|
|Front squats 6 x 6 reps||Clean pull + clean 5 x 2 reps||(or 1RM max on front squats|
|Clean from hip 6 x 2 reps||Back squats 6 x 6 reps||if you prefer)|
|Hyper ext or good mornings 3 x 10 reps||Military press 3 x 10 reps|
I’ve put this program into a handy PDF file here so you can easily print it off to work from. Any questions or clarifications needed, contact Marius Hardiman directly rather than myself. You should also contact Marius for advice on more advanced programs as you progress (he’s very nice).