Workout
Used By The Polish Women
Ari Moilan
20 May 2005
This
program is made by the Polish women weightlifters’ head coach Mr.
Ryszard Socko in Seadlce, 18.6.2001. The Polish women weightlifters
started this program after Sydney Olympic Games 2000. Before Sydney
the program they used was little different.
Ari Moilan
20 May 2005
THE
PROGRAM OF THE POLISH WOMEN WEIGHTLIFTERS
The Polish women weightlifters use two different week programs A1 and A2. First they use the week A1 and then A2 and again A1 and after that A2 and so one. The difference between these two week programs is that on the week A1 they use doubles or triples and on the week A2 almost every lifts are done by singles .The week A1 is the more important.
On both weeks the saturdays are the days when the lifters try to better their results in snatch and clean and jerk.
The recommended rest between the movements (between snatch and clean and jerk) is 20-30 minutes.
THE
WEEK A1
MONDAY
1) Snatch
3x50 % + 3x70 % + 3x3x80 % + 2x3x85 % 21/18/0
2) Jerk from rack (if problem in the jerk)
3x50 % + 3x70 % + 3x3x80 % + 2x3x85 % 21/18/0
3) Clean and jerk (2 cleans from the floor + 1 jerk)
2+1x50
% + 2+1x70 % + 3x2+1x80 % + 2x2+1x85 % 14/12/0
4) Snatch
2x50 % + 1x70 % + 1x80 % + 1x85 % + 3x1x90 % + 2x1x95 % 10/8/5
5) Clean and jerk
1x50 % + 1x70 % + 1x80 % + 1x85 % + 3x1x90 % + 2x1x95 % 9/8/5
6) Front squat
2x60
% + 2x80 % + 3x2x90-95 % 10/8/6
TUESDAY
1) Snatch pull (1 from floor + 1 from hanging below the knees)
1+1x50 % + 1+1x70 % + 1+1x85 % + 2x1+1x90 % + 2x1+1x95 % 14/12/8
2) Press from rack
3x50 % + 3x70 % + 3x80 % + 3x2x85 % Ei lasketa
3) Front squat
3x60
% + 3x80 % + 3x85 % 9/6/0
4) Snatch (1 from floor + 1 from hanging below the knees)
1+1x50 % + 1+1x70 % + 3x1+1x80 % + 3x1+1x85 % 16/14/0
5) Clean and jerk (2 cleans from the floor + 1 jerk)
2+1x50 % + 2+1x70 % + 3x2+1x80 % + 2x2+1x85 % 14/12/0
6) Back squat
2x50
% + 2x70 % + 2x2x85 % + 2x2x90 % 12/10/4
WEDNESDAY
1) Snatch
2x50 % + 2x65 % + 2x75 % + 2x2x85 % 10/6/0
2) Clean and jerk (2 cleans from the floor + 1 jerk)
2+1x50
% + 2+1x65 % + 2+1x75 % + 2x2+1x85 % 10/6/0
3) Snatch
1x50 % + 1x70 % + 1x80 % + 1+85 % + 1x90 % + 1x93 % + 1x95 % 7/6/3
4 ) Clean and jerk
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x93 % + 1x95 % 7/6/3
5) Front squat
2x50
% + 2x70 % + 2x80 % + 2x90 % + 2x95 % 10/8/4
THURSDAY
1) Snatch pull (1 pull from the floor + 1 pull from hanging below the knees)
1+1x50 % + 1+1x70 % + 1+1x80 % + 1+1x85 % + 2x1+1x90 % + 3x1+1x95 % 18/16/10
2) Press from the rack
3x50 % + 3x70 % + 3x80 % + 3x3-2x85 % Ei lasketa
3) Back squat
2x50
% + 2x70 % + 2x85 % + 2x2x90 % + 2x95 % 12/10/6
FRIDAY
1) Snatch (1 from the floor + 1 from hanging below the knees)
1+1x50 % + 1+1x70 % + 3x1+1x80 % 10/8/0
2) Clean and jerk
2x50 % + 2x2x70 % + 3x2x80 % 12/10/0
3) Front squat
3x60
% + 3x75 % + 2x3x85 % 12/9/0
4) Snatch
1x50 % + 1x70 % + 1x80 % + 1x85 % 4/3/0
5) Clean and jerk
1x50
% + 1x70 % + 1x80 % + 1x85 % 4/3/0
SATURDAY
1) Snatch
2x50 % + 1x60 % + 1x70 % 4/1/0
2) Clean and jerk
1x50
% + 1x60 % +1x70 % 3/1/0
3) Snatch
1x50 % + 1x65 % + 1x75 % + 1+85 % + 1x90 % + 1x 95 % + 1x98 % + 1x100 % + 1x101 % 9/7/5
4) Clean and jerk
1x50 % + 1x65 % + 1x75 % + 1x85 % + 1x90 % + 1x95 % + 1x98 % + 1x100 % + 1x101 % 9/7/5
SUNDAY
1) Snatch (1 snatch from the floor + 2 snatches from hanging below the knees)
1+2x50 % + 1+2x70 % + 3x1+2x75 % + 3x1+2x80 %
2) Clean pull
2x70 % + 4x2x95 %
3) Front squat
3x50 % + 3x75 % + 2x3x80 %
OR
1) Press from rack
4x50 % + 4x70 % + 3x3x75 %
2) Back squat
3x50 % + 3x70 % + 3x80 %
THE
WEEK A2
MORNING
1) Snatch
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 7/4/1
2) Clean and jerk
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 7/4/1
3) Front squat
2x50
% + 2x70 % + 2x80 % + 1x90 % 7/5/1
4) Snatch
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x93 % + 1x95 % 9/6/3
5) Clean and jerk
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x93 % + 1x95 % 9/6/3
6) Front squat
2x50
% + 2x70 % + 2x80 % + 1x90 % + 1x95 % 8/6/2
TUESDAY
1) Snatch pull (modern version)
2x50 % + 2x70 % + 1x85 % + 1x90 % + 4x1x95 % 10/8/5
2) Jerk from the rack/with supporters
2x50 % + 2x70 % + 2x80 % + 2x90 % + 2x95 % + 1x98 % + 1x100 % 12/10/6
3) Back squat
2x50 % + 2x70 % + 2x80 % + 2x85 % 8/6/0
WEDNESDAY
1) Snatch
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 6/3/0
2) Clean and jerk
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 6/3/0
3) Front squat
2x50
% + 2x70 % + 1x85 % 5/3/0
4) Snatch
2x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % +1x93 % + 1x95 % 8/6/3
5) Clean and jerk
2x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x93 % + 1x95 % 8/6/3
6) Front squat
2x50
% + 2x70 % + 1x85 % + 1x90 % + 1x95 % + 1x100 %
8/6/3
THURSDAY
1) Snatch pull (modern version)
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 3x1x95 % 8/7/4
2) Press from the rack
2x50 % + 2x70 % + 2x80 % + 2x2x85-90 % Ei lasketa
3) Back squat
2x50
% + 2x70 % + 2x80 % + 2x90 % + 2x93-95 % 10/8/4
FRIDAY
1) Snatch
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 6/3/0
2) Clean and jerk
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 6/3/0
3) Front squat
2x50
% + 2x70 % + 2x80 % + 1x85 % 7/5/0
4) Snatch
1x50 % + 1x 60 % + 1x70 % + 1x80 % 4/2/0
5) Clean and jerk
1x50 % + 1x60 % + 1x70 % + 1x80 % 4/2/0
6) Back squat
2x50
% + 2x70 % + 2x80 % 6/4/0
SATURDAY
1) Snatch
3x1x50 % + 1x60 % + 1x70 % 5/1/0
2) Clean and jerk
2x1x50 % + 1x60 % + 1x70 % 4/1/0
3) Back squat
2x50
% + 2x70 % 4/2/0
3) Snatch
2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x90 % + 1 x95 % + 1x98 % 1x100 % + 1x101 % 10/7/5
4)Clean and jerk
1x50 % + 1x70 % + 1x80 % + 1 x90 % + 1x95 % + 1x98 % + 1x100 % + 1x101 % 8/7/5
SUNDAY
Resting, no training
MONDAY
1) Snatch
1x50 % + 1x70 % + 1x80 % + 1x90 %
2) Clean and jerk
1x50 % + 1x70 % + 1x80 % + 1x85 %
3) Front squat
2x50
% + 2x70 % + 2x85 % + 2x 90 % + 2x95 %
4) Snatch
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 %
5) Clean and jerk
1x50
% + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 %
TUESDAY
1x50 % + 1x70 % + 1x80 % + 1x85 %
2) Clean pull
1x70 % + 1x90 % + 3x1x100 %
3) Jerk from rack
1x50 % + 1x70 % + 1x80 % + 3x1x85 %
4) Back squat
2x50
% + 2x70 % + 2x80 % + 3x2x90 %
WEDNESDAY
1) Snatch
2x50 % + 2x70 % + 2x80 % + 2x85 % + 2x90 %
2)Clean and jerk
2x50 % + 2x70 % + 2x85 % + 2x90 %
3) Front squat
2x50 % + 2x70 % + 2x80 % + 2x90 %
EVENING
4) Snatch
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 %
5) Clean and jerk
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 %
6) Front squat
2x50 % + 2x70 % + 2x80 % + 1x90 % + 1x95 % + 1x100 %
THURSDAY
1x50 % + 1x70 % + 1x90 % + 3x1x100 %
2) Jerk from rack
2x50 % + 2x70 % + 2x80 % + 2x2x85 %
3) Back squat
2x50
% + 2x70 % + 2x80 % + 3x2x90 %
FRIDAY
1) Snatch
1x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 %
2) Clean and jerk
1x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 %
3) Front squat
2x70
% + 2x80 % + 3x2x90 %
4) Snatch
1x50 % + 1x70 % + 1x80 % + 1x85 %
5) Clean and jerk
1x50 % + 1x70 % + 1x80 %
SATURDAY
1) Snatch
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % + 1x98 % + 1x100 % + 1x101 %
2) Clean and jerk
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % + 1x98 % + 1x100 % + 1x101
1
WEEK BEFORE COMPETITION
MONDAY
1)
Snatch 1x50 % + 1x70 % + 1x80 % + 1x90 % + 1x95 %
2) Clean and jerk
1x50 % + 1x70 % + 1x80 % + 1x90 % + 1x95 %
3) Front squat
1x50
% + 1x70 % + 1x80 % + 1x90 % + 2x1x95 %
TUESDAY
1)
Snatch1x50 % + 1x70 % + 1x80 % +1x85 %
2) Clean pull
1x90 % + 3x1x100 %
3) Back squat
2x70 % + 2x85 % + 3x2x90 %
WEDNESDAY
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 %
2) Clean and jerk
1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 %
3) Front squat
2x70
% + 2x85 % + 2x2x90 %
THURSDAY
1x50 % + 1x70 % +1x80 % + 2x1x85 %
2) Clean and jerk
1x50 % + 1x70 % + 2x1x80 %
3) Back squat
2x50
% + 2x70 % + 3x2x85 %
FRIDAY
1x50 % + 1x60 % + 1x70 % + 1x80 %
2) Clean and jerk
1x50 % + 1x60 % + 1x70 % + 1x75 %
3) Back squat
3x50
% + 3x70 % + 2x3x80 %
Competition