Category Archives: Kazakhstan weightlifting program

Competition Warm up….

When to start warming up in a Weightlifting competition?? Every time I go to meet I see lifters doing their warm um too soon..way too soon..I even witnessed a lifter who competed in the afternoon starting warming up 2-3 hours before lifting time. When and how is the right time to start warming up? Let’s  first take a look  to the previous week ;


Gwendolyn Sisto snatching 92kg at the 2015 Olympia Cup

We use the Soviet system (high Volume) and train 6 times a week (twice a day if the lifter has the time). Our heaviest day is day 6 which is when our lifters are the most tired. We do this because we train under fatigue conditions.

On day 6 of the previous week we go up to 90% of best lift for a single(both snatch and C&J).

We try in the last weeks to schedule our lifting days so the day of the meet would be day 6 and also try to lift at the time we’ll compete always considering time zone changes.

That last week we call competition modelling and do everything we’ll do in the meet(use same singlet, shoes,etc)

Day 1 of Competition modelling lifts doubles and singes up to 85% (about 15 – 18 snatches and C&Js)

Day 2 of competition modelling week lifts up to 75% in snatch and c&J(15-18 reps)

Day 3 of competition modelling week lifts up to 70% in Both snatch and c&J (15-18 reps)

Day 4 of competition modelling week lifts up to 65% in Both snatch and c&J (15-18 reps)

Day 5 of competition modelling week lifts up to 55% in Both snatch and c&J (15 reps)

Every day of the week our lifters do 5 sets of 3 with empty bar both snatch  and C&J. We call it Technique Shadowing.


Never ever declare your actual opening attempts and never give out this info when asked..remember you are COMPETING…and will do your best to win…

The best time to start warming up is when we have 15 attempts left for the opener.

Counting attempts is key to have a successful day..don’t start warming up when you have 25-30 attempts to opener.

Exercises for warm up:

We use a Bulgarian style type of Warm up (ballistic);

10 back squats with bar 10 presses 10 good mornings 10 snatch grip dead lifts 10 jumps with bar. Power snatches, full stanches ,etc

If my lifters best in snatch is 100 Kg  then the weights would be 50×3 60×3 70×3 80×2 85×1 90×1

The first attempt (if the lifter trained properly) according the Soviet system should be 94% then 97% and look a new PR 102-103% for the Clean and jerk the same applies and less repetitions can be done in the warm up with lower weights(doubles no triples)If there’s wait due to missed lifts from other lifters, weight change etc some power lifts

Weightlifting and amazing sport…just how amazing?

We hear all the time that weightlifting is the most amazing, fast and powerful sport..

Exactly how fast is it and how powerful is it?

Very fast and powerful indeed..

Elite lifters’ velocity could reach :


80 % 160-170 Meters per second

100% 130-140 Meters per second


100% 250-270 Meters per second …Wow!!!!!

As far as power we use watts and in the following chart you can compare the Olympic lifts with classic lift such as Deadlift, bench press,etc..

pcpLG I

The daily training of our lifters…

Today we have New England record holder AmyLynne Frankel.


Snatch 56 Kg

C&J       73 Kg

Back Squat 95 Kg

Age 35

Weight class 48 Kg

Day 4 1.-Snatch 28×3 31×3 34×3 36(2×3) 15 reps
2.-C & J 37×3 40×3 44×3 47(2×3) 15 reps
3.-Back Squat 48×3 52×3 57×3 62(2×3) 15 reps
Snatch with bar 5×3
C&J with bar 5×3




The training of our lifters

Today we have day 2 of our lifter Chris Kenney.

Chris will compete this weekend so he is in what we call Competition Modeling week.


Snatch 135 Kg

C&J        173 Kg

Back Squat 228 Kg

Weight class 85-94

Age 25

Day 2 1.-Snatch 88×3 95×3 101×3 108(2×3) 15 reps
2.-C & J 112×3 121×3 130×3 138(2×3) 15 reps
3.-Back Squat 148×3 160×3 171×3 182(2×3) 15 reps
Snatch with bar 5×3
C&J with bar 5×3

Lider 1 155



The training of our lifters….

Today we’ll post the training of Gwendolyn Rojas.

Age; 12

Best snatch: 55 Kg

Best C & J: 67 Kg

Best Back Squat: 82 Kg

Titles; 2014 and 2015 USA Youth National Champion

Day 6 1.- Snatch 35×3 40×3 44(2×3) 47×2 50(2×1) 22 reps
2.- C & J 45×3 50×3 54(2×3) 56×3 60(2×1) 22 reps
3.- F Squat 45(2×3) 50(2×3) 55(2×3) 60×3 65×2 23 reps
OBS 388 reps. 106 snatch. 106 C&J. 128 squats. 48 pulls


The daily training of our competitors….

Our lifters have competed at every possible level in weightlifting. From local meets to continental,world and Olympic level.

I’ll start posting their daily workout at radom. One day one lifter’s program of the day and the following day some other lifter’s.

Today I’ll start with Rocio Navarro (team Panama)who will compete in 2 weeks at the Pan Ams in Cartagena. She’s seeking qualification for Rio 2016. In April 2016 she competed in Rio at the Olympic test event.


Snatch 94 Kg

C&J     116 kg

Back Squat 170 kg

Front squat 136 kg

Weight class 69 kg

Age 25

Saturday 05/21

Morning session (session 8 of the week)

1.-  F Squat 95×3 100×3 105×3 110×3 115(2×3) 18 reps
2.- S Pull 80(2×3) 85(2×3) 12 reps

Afternoon session (session 9 of the week)

1.-P. S B Knee 55×3 60×3 65×3 70(2×3) 75×3 80×3 21 reps
2.- J B Neck 75×3 80×3 85×3 90(2×3) 95×3 100×3 21 reps

After each session ab work, some body building and after every session Ice therapy.

rocio cart

Daniel Nunez super human and Olympic champion

Weightlifting has become popular once again. This new popularity comes with a huge number of new “experts” of all kinds– well, mostly Internet experts and also the overnight ones who think they know about the rich history of our sport by repeating over and over almost like a Mantra exotic names (Ilyin, Klokov, Krakav, Krikiv,etc).

While working as a consultant for an International Weightlifting Federation at a Pan American championships, serendipitously, I happened to sit next to one of these “experts”.  I overheard all the wealth of  knowledge(sic) that was being transmitted by one of these above mentioned experts..

Sitting close to us was the 1980 Olympic champion Daniel Nunez. When I pointed this out to the expert, he said, ” Daniel who???” Hispanic last name?? not Russian or Eastern European??? well he didn’t know who Daniel Nunez was.

Daniel Nunez is by far one of the most impressive Olympic and world champions ever.

I first met him in 1983 at the Pan Am games in Venezuela, and later at the Manuel Suarez in memorian cup. Years later in 1989 I was lucky to train under him and that’s when I saw how a good coach should be.

What makes Daniel Nunez impressive is not only his Gold medal in 1980 in Moscow (the hardest games for weightlifting) or the fact of being the first latin American to win an Olympic gold medal in Weightlifting but the number of world records he’s broken…20 in total!!!!!


Yes, Vassily Alexeev broke more than that and also did Naim Suleymanoglu; not so fast there…let’s check Daniel’s most impressive  World records:

Junior World Records

On September 1977 he broke a Snatch world record 112.5 Kg in Germany, less than 60 days later in Mexico he broke a snatch 113kg and a C&J138 world record…not enough? still in 1978 and only 2 days after those 2 world records in Mexico he broke again 2 world records in Cuba snatch 115kg and Total 252.5kg.

1978 again more world records:

March 11, 1978 snatch 115.5kg, May 12 Olympic total 255Kg.

At the worlds in the USA in 1978 he broke 3 world records snatch 117.5Kg, Olympic Total 257.5kg, Olympic total again 260Kg. All these records were set on October, 10 1978. KNow what happened 11 days later?? that’s righta new world record in C&J 143.5.

Senior World Records

As a Seior lifter he also broke several records within the same year..the most impressive ones:

November 12, 1982 Snatch 136.5Kg in Sweeden and 9 days later in Denmark a new world record 137.5 Kg also in Snatch…


Being in the sport most of my life I know what it takes to win a competition, let alone break a world record and doing it again days later…it’s plainly not human.

These days I have the privilege to work with him in the preparation of Panama’s elite’s athles for International meets.

D PAnama

Weightlifting for dummies..the Clean and Jerk Structure…..

As well as in the Snatch the Clean and jerk is also divided in Actions, periods and phases.


Clean St Blog


JJerk Struct blog

C & J Sequence

The same as in the snatch the importance we put the the bar path (specially in the jerk due to its complexity) is key;

Jerk bar path


A very common errr among beginning weightliftres is that they lift their hips firat and try to clean the bar with their arms. The brain will always tend to use the weaker muscles first. Proper tarining of the clean technique will lead to use the different muscla groups in the correct order to have a very effective clean..

Muscle work in clean


Correct bar path in the Snatch

In my previous post I talked about the Strsucture of the snatch (Actions, Periods, Phases) there isn’t such a thing as the first pull, second pull,pockets, double bender, triple extension (my favorite).

It’s of key importance to pay attention to the bar path. A corrcet and proper bar path will result in a successful lift. Using the worng muscle groups and the wrong time will result in failing an attempt. Remenber in a competition we only have 3 attempts for each lift and we need to take the advantage of each lift.

Correct bar path of the snatch

Snatch bar path II


Weightlifting for dummies…The Snatch Structure…..

Please, please stop inventing names for the different phases of the snatch. I’m sick of hearing the fisrt pull, the second pull, the third pull, the double bender, the triple extension, the pockets, the undertaker (actually that’s an IWF wrestler). If there’s going to be a second or a third pull the movement has to STOP and as we know stopping the bar is an illegal movement.

This is the Structure of the snatch (Lukashov 1972 and Miulberg 1988)

The snatch is composed by ACTIONS, PERIODS and PHASES

ACTIONS.- Preparatory, Pricipal, Final

Peparatory action: Initial position, Snatch from dynamic or static position

Principal Action: PUll, lift off, previous impulse, shock absorption, final impulse

Turn Over: Slide, jump

Final Action: recovery, fixation

Snatch Structure II

Snatch Structure Dammi

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