NAIM SULEYMANOGLU’S TRAINING PROGRAMS

1st YEAR 1.10.1977 – 30.9.1978 (10 – 11 years old)

During 1.10 – 31.12.1977 he used exercises as followed:
Snatch related movements
1. Snatch from the blocks
2. Jerk from rack behind the neck with snatch grip
3. Snatch squat
4. Snatch

 Clean and jerk related movements

 1. Power jerk from rack, first jerk behind the neck others from shoulders
2. Jerk from rack, first rep from shoulders and the other reps behind the neck
3. Clean and jerk
4. Front squat
5. clean from the blocks
6. clean

 The weights on those movements were approximately 80 % of his body weight. He used a special bar (light bar). When he better his technique, the intensity of the training was raised up smoothly

During 1.1 – 30.9.1978 Suleymanoglu used a program as followed:

MONDAY, WEDNESDAY, FRIDAY (TRAINING AT 17.00 – 19.00 O’CLOCK)
1. Snatch 100 lifts
2. Clean and jerk 100 lifts
3. Clean from the blocks 100 lifts
4. Front squat 100 lifts
5. Jumps 50 jumps (at the start position upper body leaning forward mimicking classical lifts, a stick behind the neck)

TUESDAY, THURSDAY, SATURDAY (TRAINING AT 17.00 – 19.00 O’CLOCK)
1. Power snatch 100 lifts
2. Power clean 100 lifts
3. Back squat 100 lifts
4. Snatch pull 50 lifts
5. Clean pull 50 lifts
5. Jumps (same as on Monday, Wednesday, Friday)

All the movements were done by 10 repetitions per sets








2nd YEAR 1.10.1978 – 30.9.1979 (11 – 12 years old)

His records were on the snatch 50 kg and on the clean and jerk 60 kg

MONDAY, WEDNESDAY, FRIDAY
1. Snatch
70 %/3x5 + 80 %/3x5 + 90 %/2x5 + 70 %/5-6-7x3
2. Power clean and jerk
70 %/3x6 + 80 %/3x6 + 90 %/2x5 + 80 %/3x5
3. Front squat
70 %/5x5 + 80 %/5x3 + 90 %/3x4 + 80 %/suitable x 3
4. Clean pull
70 %/5x5 + 80 %/5x3 + 90 %/3x4 + 80 %/suitable x 2

TUESDAY, THURSDAY, SATURDAY
1. Snatch from the blocks
70 %/3x4 + 80 %/3x5 + 90 %/2x2 + 100 %/1x2 + 80 %/suitable x 2
2. Jerk from the rack
70 %/5x6 + 80 %/3x5 + 90 %/2x2 + 100 %/1x2 + 80 %/suitable x 2
3. Back squat
70 %/5x5 + 80 %/3x6 + 90 %/2x5 + 70 %/suitable
4. Jumps
bodyweight /10x10

3rd YEAR 1.10.1979 – 30.9.1980 (12 – 13 years old)

His records were on the snatch 75 kg and on the clean and jerk 95 kg. Bodyweight was 42 kg.

MONDAY, WEDNESDAY, FRIDAY
1. Snatch
70 %/3x4 + 80 %/3x3 + 90 %/2x2 + 100 %/1x1 + 80 %/suitable x 2
2. Clean and jerk (one clean + 1-3 jerks)
70 %/1-3x3 + 80 %/1-3x3 + 90 %/1-2x2 + 100 %/1x1 + 80 %/5x2
3. Back squat
70 %/3x4 + 80 %/3x3 + 90 %/2x2 + 100 %/1x2 + 80 %/suitable x 2
4. Snatch pull
70 %/3x4 + 80 %/3x3 + 90 %/2x2 + 100 %/1x2 + 80 %/suitable x 2

TUESDAY, THURSDAY, SATURDAY
1. Snatch from the blocks
70 %/3x5 + 80 %/5x3 + 90 %/2x4 + 70 %/suitable
2. Jerk from the rack
70 %/4x3 + 80 %/3x3 + 90 %/2x3 + 70 %/suitable x 2
3. Front squat
70 %/3x3 + 80 %/3x3 + 90 %/2x3 + 100 %/1x2 + 80 %/suitable x 2
4. Snatch pull
70 %/3x4 + 80 %/3x3 + 90 %/2x3 + 100 %/1x2 + 80 %/suitable x 2


4TH YEAR 1.10.1980 – 30.9.1981 (13 – 14 years old)

His records were on the snatch 85 kg and on the clean and jerk 110 kg. Bodyweight was 48 kg.

MONDAY, WEDNESDAY, FRIDAY (MORNING 10 – 12)
1. Snatch
80 %/3x3 + 90 %/2x2 + 100 %/1x2 + 90 %/2x2 + 100 %/1x2 + 80 %/5x3
2. Clean and jerk
80 %/3x3 + 90 %/2x2 + 100 %/1x2 + 90 %/2x4 + 100 %/1x2 + 80 %/3x3
3. Back squat
80 %/3x3 + 90 %/3x5 + 80 %/suitable x 2
4. Snatch pull
80 %/3x3 + 90 %/3x5 + 80 %/suitable x 2

MONDAY, WEDNESDAY, FRIDAY (EVENING 16 – 18)
1. Clean and jerk
80 %/3x3 + 90 %/2x3 + 80 %/5x3
2. Snatch
80 %/3x5 + 90 %/2x3 + 70 %/suitable x 2
3. Front squat
80 %/3x3 + 90 %/3x2 + 100 %/1x2 + 80 %/suitable x 2
4. Clean pull
80 %/3x3 + 90 %/3x2 + 100 %/1x2 + 80 %/suitable x 2

TUESDAY, THURSDAY, SATURDAY (EVENING 16 – 18)
1. Snatch from the blocks
80 %/5x3 + 90 %/2x2 + 100 %/1x2 + 90 %/2x2 + 80 %/5x2
2. Jerk from the rack
80 %/3x2 + 90 %/2x2 + 100 %/1x2 + 90 %/2x2 + 80 %/3x2
3. Front squat
80 %/3x3 + 90 %/3x3 + 100 %/2x2 + 90 %/3x2 + 80 %/5x2

TUESDAY, THURSDAY, SATURDAY (NIGHT 19.30 – 21.30)
1. Power snatch
80 %/3x3 + 90 %/2x2 + 80 %/5x3
2. Clean and jerk
80 %/3x3 + 90 %/2x2 + 80 %/5x3
3. Front squat
80 %/3x3 + 90 %/2x3 + 100 %/1x2 + 90 %/2x3 + 80 %/5x3
4. Clean pull
80 %/3x3 + 90 %/2x3 + 100 %/1x2 + 90 %/5x2
5. Jerk starts from the rack
110 %/10x5
6. Jumps
10 kg/10x5