Workout Used By The Polish Women Ari Moilan 20 May 2005 THE PROGRAM OF THE POLISH WOMEN WEIGHTLIFTERS 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. 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 MORNING 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 EVENING 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 MORNING 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 EVENING 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 MORNING 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 EVENING 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 MORNING 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 MORNING 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 EVENING 4) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % 4/3/0 5) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % 4/3/0 SATURDAY MORNING 1) Snatch 2x50 % + 1x60 % + 1x70 % 4/1/0 2) Clean and jerk 1x50 % + 1x60 % +1x70 % 3/1/0 EVENING 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 MONDAY 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 EVENING 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 MORNING 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 MORNING 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 EVENING 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 MORNING 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 MORNING 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 EVENING 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 MORNING 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 EVENING 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 2 WEEKS BEFORE COMPETITION MONDAY MORNING 1) Snatch 1x50 % + 1x70 % + 1x80 % + 1x90 % 2) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % 3) Front squat 2x50 % + 2x70 % + 2x85 % + 2x 90 % + 2x95 % EVENING 4) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % 5) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % TUESDAY 1) Snatch 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 MORNING 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 1) Snatch pull 1x50 % + 1x70 % + 1x90 % + 3x1x100 % 2) Jerk from rack 2x50 % + 2x70 % + 2x80 % + 2x2x85 % 3) Back squat 2x50 % + 2x70 % + 2x80 % + 3x2x90 % FRIDAY MORNING 1) Snatch 1x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 2) Clean and jerk 1x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 3) Front squat 2x70 % + 2x80 % + 3x2x90 % EVENING 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) Snatch 1x50 % + 1x70 % + 1x80 % +1x85 % 2) Clean pull 1x90 % + 3x1x100 % 3) Back squat 2x70 % + 2x85 % + 3x2x90 % WEDNESDAY 1) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 2) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 3) Front squat 2x70 % + 2x85 % + 2x2x90 % THURSDAY 1) Snatch 1x50 % + 1x70 % +1x80 % + 2x1x85 % 2) Clean and jerk 1x50 % + 1x70 % + 2x1x80 % 3) Back squat 2x50 % + 2x70 % + 3x2x85 % FRIDAY 1) Snatch 1x50 % + 1x60 % + 1x70 % + 1x80 % 2) Clean and jerk 1x50 % + 1x60 % + 1x70 % + 1x75 % 3) Back squat 3x50 % + 3x70 % + 2x3x80 % SATURDAY Competition