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Monthly Archives: November 2010

My youngest, yet most commited, weightlifter…..

My 7 year old daughter Gwendolyn, or as we call  LG, showed interest in weightlifting at the early age of 1 year old. I remember she did her first snatch at age 1 at Coffee’s Gym in Marietta, GA. In fact, we celebrated her first birthday at Coffee’s gym as well. She’s been in a weightlifting Gym since she was 2 weeks old.

When she was 2 years old I tried to coach her in our garage gym in Eliot ME. My friend David Bruzzi would come on the weekend to lift with us, and one Sunday after the morning session LG started doing “Split Snatches” and said, ‘Daddy look like Bruski..like Bruski”…..I had to ban David from my garage ever since…

I decided to wait until she grew more and exposed her to other sports. In September of this year, she asked me to coach her because she decided she liked weightlifting  more than gymnastics and soccer…of course, I had to ask her if she was sure about it (in my mind I was jumping and saying yes, yes….).

With new lifters, I base the program on the multi-year training in Weightlifting by good old Aleksei Sidorovich Medvedyev which consists of 64 exercises for the first 3 years of training .

The exercises are planned either from below or above the knees using blocks.

The main goal of the first 2 years is focused on mastering the exercises in parts while also executing full movements.

In the old Soviet system, training started in September so this was a perfect timing.

The beginning  of the cycle gradually introduces 23 exercises.  By fiscal Week 40 (of the year, about week 5 of the cycle), we start dedicating weeks to exercises.  For Example, week 40 is dedicated to the snatch; week 41 of the year is dedicated to the Jerk and push Jerks; week 42 of the year Power cleans and full cleans are incorporated. By the end of week 43 (end of October) all 23 exercises are incorporated.

Consolidation of the technique for the exercises come in 2 to 3 months. In November,  Snatch and Jerk workout are planned separately, and in December they are alternated.

We use a technique bar (5 kilos) and plan up to 6 sets with a total of 34 lifts for each exercise. By the end of October, she was able to lift 12 kilos 4 reps x 4 sets. We have used the same weight for C & J. We will not increase the weight for a while (a year at least).

Gymnastics is a great part of the training session as well as short speed drills. Last week in her school, she was able to run non-stop for 15 minutes— which was longer than the boys that play soccer in her class.

Sample work out – snatch:

1.- Power Snatch above knee from block

2.- Power Snatch and Overhead squat

3.- Snatch pull and power snatch

4.- full snatch

5.- Back squat

Sample work out – C & J

1.- Power clean below knee

2.- Power clean

3.- Clean & Jerk

4.-Clean pull to knee

5.- back squat

T-Shirt Tribute to Universal Weightlifting

I have visited lifting Gyms in China, Peru, Taiwan, Italy, Romania, Poland, Bulgaria, Pakistan, former Soviet Union, Luxenburg, Spain,Japan, Colombia, Mexico, Argentina, Venezuela, Cuba,Germany,France ,etc, etc, etc, etc and in most places lifters didn’t speak English or Spanish or even German…we all spoke Weightlifting and were able to communicate in Snatch, C & J and Olympic total..This T – shirt represents that our sport truly became an international language.

The Training of Bulgarian Lifter Stefan Georgiev

Stefan Georgiev wanted badly to compete in Beijing in 2008. We saw his preparation for the Europeans first and then the Olympics. Unfortunately this didn’t happen due to the known fact that a good number of  Bulgarian lifters tested positive for prohibited substances and they withdrew from competing. Stefan didn’t test positive.

Being born in 1975 started lifting at a very young age. At age 22 he won his first and only world title in the then 59 kilo class. He also place 3rd in 2001 and in 2002 in the new class 62 k.

His best lifts were;

Year                    Weight class              Snatch                           C&J                                

1997             59k                         130k                             165k                               

2001             62k                           135k                            167.5k                          

2002             62k                          137.5k                          172.5                            

2003             62k                           140k                              170k                            

He hadn’t competed at world level for many years and told us he wanted badly to medal in Beijing. His training in january of 2008 indicated some serious results were to be expected.

For most of his elite level career he had performed a very similar training routine.

For Beijing this was his program:

Monday, Wednesday, friday

9:00 AM -9:45 Am Front squat 70-1×2, 90-1×2,110-1×2, 130-1×2,150-1×2,170-1×1,180-1×1,190-1×1,200 1 x1,210 1×1, 2001×1

Rest 10 -30 minutes usually he would smoke a cigarrette

10:00 – 10:30 Snatch                      50-1×2,60-1×2,70-1×2,80-1×2,90-1×1,100-1×1,110-1×1,115-1×1,120-1×1,125-1×1,127-1×1,130-1×1 later in the cycle February 135 1 x1

Rest again and possibly another cigarrete

11:00 -11:30 Clean & Jerk             70-1×2,90-1×2,110-1×1,120-1×1,130-1×1,140-1×1,145-1×1,150-1×1,140-2×1

Afternoon workout started @ 4:00pm

4:00 – 4:30 PM Snatch 50-1×2,60-1×2,70-1×2,80-1×2,90-1×1,100-1×1,110-1×1,115-1×1,120-1×1,125-1×1,127-1×1,130, later in Feb 135-1×1

Rest and a smoke

4:45 – 5:15PM Clean & Jerk             70-1×2,90-1×2,110-1×1,120-1×1,130-1×1,140-1×1,145-1×1,150-1×1,140-2×1

5:30 – 6:00PM Front squat 70-1×2, 90-1×2,110-1×2, 130-1×2,150-1×2,170-1×1,180-1×1,190-1×1,200 1 x1,210 1×1, 2001×15

Tuesday, Thursday,Saturday

9:00AM-9:30Am Back squat 60-1×2,80-1×2,110-1×2,130-1×1,150-1×1,170-1×1,190-1×1,210-1×1,220-1×1,200-2×2

Smoke a little cigarrete

10:00AM-10:30AM Power snatch  50-1×2.,70-1×2,90-1×1,100-1×1,110-1×1,115-1×1,120-1×1,110-1×2

11:00AM-11:30AM Power clean and jerk 50-1×2,70-1×2,90-1×1,110-1×1,120-1×1,130-1×1,140-1×1-130-1×2

4:00 – 4:30 PM Snatch 50-1×2,60-1×2,70-1×2,80-1×2,90-1×1,100-1×1,110-1×1,115-1×1,120-1×1,125-1×1,127-1×1,130, later in Feb135-1×1

4:45 – 5:15PM Clean & Jerk             70-1×2,90-1×2,110-1×1,120-1×1,130-1×1,140-1×1,145-1×1,150-1×1,140-2×1

5:30 – 6:00PM Front squat 70-1×2, 90-1×2,110-1×2, 130-1×2,150-1×2,170-1×1,180-1×1,190-1×1,200 1 x1,210 1×1, 2001×15

When he started this program he was 70k and had to go down to 62 for the Europeans.

The number of misses in training was rather a high percentage. Sometimes he would do some kind of muscle building exercise such as presses. On Fridays he would do a controlled workout and every 2 weeks he would train with the rest of the national team.

Stefan Georgiev

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