Category Archives: Kazakhstan weightlifting program

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


The Height of the lifter for the right weight class is extremely important to achieve good competitive results. The height of the lifter needs to be appropiate for the right weight class. This well balanced ratio will result in better results.

Gaining body weight should be a well planned process keeping a good gain in muscle mass and controling the body fat compositon.

Our competitive athletes train in cycles of 12 weeks. The first thing we do is to measure the BFC and we expect the lifter to gain same weight by week 7 and lower the BFC a bit. Another control will be on week 10 and also week 12. Those controles of weight and BFC are done together with the tests of maximum lift we execute in that cycle.

We use this chart as reference (again there could be exceptions)

DIV 56 62 69 77 85 94 105 105
HEIGHT 4’9″ 5’2″ 5’4″ 5’5″ 5’6″ 5’7″ 5’8″ 6′
Diff +/- 1.18 Inch 1.18 Inch 1.18 Inch 1.18 Inch 1.18 Inch 1.18 Inch 1.18 Inch 1.96 Inch

Any questions please email us

Phone 207 844 0449

Lider 1 155


Split Jerk or Squat Jerk…that’s the question….

The Jerk is one of the most (if not the most) difficult lifts around.

Let’s see how hard it is :

to start we execute the jerk after cleaning a heavier weight than the snatch. If we focus and study the snatch we’ll find that elite lifters (world/Olympic level lifters) can lift as fast as 150-150 m/s (meter per second)when working with intensity zone 3 (70%-80% of max) and 120-130 with zone 5 (90%-100% of max) . Wow that’s fast….., but how about the Jerk ( with lots of more weight)what’s the speed of the bar? 250 m/s to 270 m/s!!!!!!!!!!!!!!!

In order to achieve this speed we need to produce a great amount of power and technique needs to be perfect….which jerk is the most efficient?

I’m sure we’ll get tons of responses on this questions (mostly from Internet experts or as I call them overnight coaches with thousands of youtube video watching).

My answer to this question is: It’s really doesn’t matter…whatvever fits better to the lifter. We need to focus here in what is really important or what phase is important in the jerk.


The most important phase is HOW MUCH TIME LIFTER SPENDS at the bottom of the dip before initiating the drive. World and Olympic lifters (the likes of Dimas, Suleymanoglu, Taranenko, khkiasvillis,etc) spend anywhere between 0.04 to 0.08 seconds. It’s reported that the time of Yurik Vardanian (yes the father of our own Norik) was a pretty steady of 0.04 seconds. That explains his lifts of 224 Kgs at 82.5 Kg body weight.


Another important factor would be the angle of the legs in the dip (bottom of the dip) 165 degrees to 177 degrees…

By fixing or adjusting the position of the wrists we have increased the jerk of some international lifters. The wrists form and angle of 90 degrees with the ceiling…

BTW which would be the best exercise to improve the jerk:

The best extercise todo so is Jerks behinds the neck…how so?

Russian researches found out that in high levelinternational competitions the lift with the most misses was the C&J (77.3 % of all misses) the portion with highest misses was the Jerk (77.9 %).

They tried 6 differnt exrecises to fix this technical issue. The jerk behind the neck was the one with best results for the following reasons:

1.- Better control in lowering the time at the bottom of the dip (more power=more speed)

2.- The lifter uses his heels to prepare for the jerk and uses them in the drive

3.- Better  control of the position of the elbows to avoid the bar falling forward

4.- Better positioning of wrists

5.- Less injuries

6.- Can even use heavier weights!!!!!!!

Should you have any questions please don’t hesitate to contact us

207 844 0449





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