DIRECT APPROACH OLYMPIC WEIGHTLIFTING PROGRAM
Joe And Virgil Dube


TRAINING DAY 1 (Basic Strength Day).
MILITARY PRESS (Rack) --- Reps & Sets can vary (3 to 10 range after warm-up) … be creative in arrangement. A great exercise to strengthen arms and shoulders, thus enhance the overhead jerk.
FULL BACK SQUAT --- Reps & Sets can vary (3-10 range after warm-up). This exercise is the fundamental pushing foundation for snatching, cleaning, and jerking.
OLYMPIC PULL DEADLIFT from floor (Keep HIPS DOWN at start, no BACK ROUNDING!) --- Reps & Sets can vary (3 to 10 range after warm-up). This exercise is the fundamental pulling foundation for snatching and cleaning … remember hips down.
CORE EXERCISES (optional each Basic Strength Day) --- Use discretion for Reps and Sets: hyperextensions, sit-ups, leg raises, other exotics.

TRAINING DAY 2 (Technical Day – Power Oriented).
1 – SNATCH (Low Intensity) --- After warm-ups (will mention once: elliptical machine is a good warm-up for lower body mobility, then do normal stretching, shoulder rolls with empty broom stick or PVC Pipe, empty bar overhead squats, ankle and wrist flexing, etc.), do 20-22 singles each lift envisioning CFA (Contest First Attempt) in upcoming contest. If the lifter is cycling start by working up to the 70% (20-22 single buildup, then 98 x 3-5 singles that is to be included in the 20-22 single buildup, or whatever is desired) CFA and work in successive workouts working up to the 75% (20-22 single buildup, then 105 x 3-5 singles that is to be included in the 20-22 buildup, or whatever is desired) CFA – jumping 1% (1.1) each repeated workout.

TRAINING DAY 3 (Technical Day – Power Oriented).
1 – CLEAN & JERK (Low Intensity) --- After warm-ups as mentioned in Day 2, do 20-22 singles each lift envisioning CFA in upcoming contest. If the lifter is cycling start by working up to the 70% (20-22 single buildup, then 126 x 3-5 singles that is to be included in the 20-22 single buildup , or whatever is desired) CFA and work in successive workouts working up to the 75% (20-22 single buildup, then 135 x 3-5 singles that is to be included in the 20-22 single buildup, or whatever is desired) CFA – jumping 1% (2.0) each repeated workout.
FRONT SQUAT --- Reps & Sets can vary (2-3 range after warm-up
).

TRAINING DAY 4 (Basic Strength Day).
POWER JERK (Rack) --- After warm-ups, do 10 singles ZCNM. Comfort Zone percentage is optional and what is appropriate to the lifter on any particular day, but heavy enough to not miss --- no press-outs!!!
FULL BACK SQUATS --- Reps & Sets can vary (5-6 reps range after warm-up).
LEG EXTENSION/LEG CURL --- Reps & Sets can vary (3 to 10 range after warm-up). These are isolation exercises to strengthen both the knee joint and thigh stabilizer muscles (thigh biceps).
STIFF-LEG DEADLIFT (feet on blocks and toes just under bar) --- Reps & Sets can vary (3 to 10 range after warm-up). Be aware not to go especially heavy, or overdo this exercise. Is an excellent spinal erector developer (thigh biceps too) but caution must be adhered to avoid injury.

TRAINING DAY 5 (Leisure Day) at coaches discretion.
Stretch, perhaps do core exercises, and spend quality time on an elliptical machine to enhance lower trunk mobility, ankles, knees, hips.

TRAINING DAY 6 (Technical Day – Power Oriented).
2 – SNATCH (Medium Intensity) --- After warm-ups, do 15-17 singles CFA, each lift envision 2nd attempt in upcoming contest. If the lifter is cycling start by working up to the 80% (15-17 single buildup, then 112 x 3-5 singles that is to be included in the 15-17 single buildup, or whatever is desired) CFA and work in successive workouts to 85% (15 single buildup, then 120 x 3-5 singles that is included in the 15-17 single buildup, or whatever is desired) CFA - jumping 1% (1.1) each repeated workout.

TRAINING DAY 7 (Technical Day – Power Oriented).
2 – CLEAN & JERK (Medium Intensity) --- After warm-ups, do 15-17 singles CFA, but each lift envision 2nd attempt in upcoming contest. If lifter is cycling start by working up to the 80% (15-17 single buildup, then 145 x 3-5 singles that is to be included in the 15-17 single buildup, or whatever is desired)) CFA and work in successive workouts to 85% (15 single buildup, then 152 x 3-5 singles that is included in the 15-17 single buildup, or whatever is desired) CFA – jumping 1% (2.0) each repeated workout.
FRONT SQUATS (With pause at bottom) --- Do 5-6 singles, kilo’s at coaches discretion.

TRAINING DAY 8 (Basic Strength Day).
PUSH PRESS (Push-to-Ceiling at top) --- Reps & Sets can vary (3 to 10 range after warm-up). Done properly is excellent to strengthen jerk lockout.
FULL BACK SQUAT --- After warm-up do 10 singles in ZCNM, (whatever weight that is comfortable to lifter and form isn’t broken), then drop back lighter for a set or two of reps.
OLYMPIC DEADLIFT/SHRUG AT TOP (HIPS DOWN at start!) --- After warm-up do fast 10 singles in ZCNM (whatever weight that is comfortable to lifter and form isn’t broken), then drop back lighter for a set or two of reps. Is the fundamental pulling foundation for snatching and cleaning … remember hips down.

TRAINING DAY 9 (CONTEST SIMULATION DAY).
3 – SNATCH (Heavy Intensity) --- After warm-ups, do 10-12 singles CFA, each lift envision 3rd attempt in upcoming contest. If the lifter is cycling start by working up to the 90% (10-12 single buildup, then 126 x 3-5 singles that is included in the 10-12 single buildup, or whatever is desired) CFA and work in successive workouts to 95% (10 single buildup, then 132 x 3-5 singles that is included in the 10-12 single buildup, or whatever is desired) CFA - jumping 1% (1.1) each repeated workout.
3 – CLEAN & JERK (Heavy Intensity) --- After warm-ups, do 10-12 singles CFA, each lift envision 3rd attempt in upcoming contest. If the lifter is cycling start by working up to the 90% (10-12 single buildup, then 162 x 3-5 singles that is included in the 10-12 single buildup, or whatever is desired) CFA and work in successive workouts to 95% (10-12 single buildup, then 170 x 3-5 singles that is included in the 10-12 single buildup, or whatever is desired) CFA - jumping 1% (2.0.) each repeated workout.

TRAINING DAY 10 (Leisure Day) at coaches discretion.
Stretch, perhaps do core exercises, and spend quality time on an elliptical machine to enhance lower trunk mobility, ankles, knees, hips.