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

Here is Zlatan Vanev’s training day on 19 (Tuesday) October 1999. His records in 77 kilos weight class were snatch 165 and c + j 205 and total 370:

MORNING SESSION

10.10 – 10.28 Snatch 80/2+110/2+140/1+150/1+(155/1 went over)
10.28 – 11.30 rest
11.30 – 11.45 c + j 120/1+140/1+160/1+180/1+200/1
11.45 – 12.30 rest
12.30 – 12.55 snatch 90/1+120/1+140/1+150/1+90/1x2+120/1+140/1
12.55 – 13.40 rest
13.40 – 13.55 c + j 90/1+120/1+160/1+(200/1 missed the jerk)+190/1
13.55 – 14.00 rest
14.00 – 14.13 front squat 160/1+200/1+220/1+240/1

14.30 – 15.00 lunch 

EVENING SESSION

17.45 – 18.00 snatch 90/1+120/1+140/1+150/1+160/1
19.00 – 19.12 Abadjev kept a speech to the lifters
19.12 – 19.18 rest
19.18 – 19.35 c + j 100/1+130/1+160/1+190/1+205/1
19.35 – 20.18 rest (listening classical musik)
20.18 – 20.30 snatch 90/2+110/1+140/1+(150/1 went over)
20.30 – 20.55 rest
20.55 – 21.06 front squat 140/2+210/1+(250/1 didn’t get it)+240/1
21.30 – 22.00 dinner

Weightlifting Program With Loads

Day One - Tuesday

Back Squat - Work Upto 160kg over cycle by using – 3x2

Progress by 1 kilo weekly till end of cycle then test.

Snatch Positional With Bar Into Full Movement

C&J Positional With Bar Into Full Movement

Day Two - Thursday

Snatch Positional With Bar Into Full Movement – 5x1 - 80kg

C&J Positional With Bar Into Full Movement – 5x1 – 100kg

Kang Squat – 60kg Increase By 2,5kg Until Reach 80kg

Flexibility Work

Cardio – 30 mins

Day Three - Friday

Front Squat - Work Upto 130kg over cycle by using 3x2

Progress by 1 kilo weekly till end of cycle then test.

Flexibility Work

Day Four – Saturday

Snatch – 3x1 – 95kg – Increase By 1 Kilo Each Week Leading Upto Last Week Before Comp

(8 Kilo Gain Predicted)

C&J – 3x1 – 116kg – Increase By 1 Kilo Each Week Leading Upto Last Week Before Comp

(8 Kilo Gain Predicted)

Heavy Bench Hyper – 1x4 – B/W + (Work Upto 50kg)

Day Five – Sunday

Yoga

Speed Drill

Conditioning Work

Flexibility Work

Cardio 30 mins

Diet Plan Series One

Meal 1

Cup of orange juice

2 Cup Cooked Porridge

2 Eggs Any style

1/4 Cup Milk

Meal 2

1/2 Cup Pineapple

6 Ounce Tuna

I Tablespoon Mayo

1 Cup of Pasta

Meal 3

1 Cup Pasta

8 Ounce Chicken Breast

1 Ounce Tomato Sauce

Meal 4 

1 Cup Pasta

Large Mixed Veg

8 Ounce Chicken Breast

1 Ounce Tomato Sauce

Meal 5

1 Banana

1 Large Potato with Butter 

8 Ounce Chicken Breast

Large Mixed Salad