Friday, July 26, 2013

Planning a Training Program, Part Five

"The Olympic Games and the Secret Cold War:
The U.S. Government and the Propaganda Campaign Against Communist Sport (1950-1960)"
Toby Charles Rider

 Rider, Toby C., "The Olympic Games and the Secret Cold War: The U.S. Government and the Propaganda Campaign Against Communist Sport, 1950-1960" (2011). University of Western Ontario - Electronic Thesis and Dissertation Repository. Paper 210.


After the basic conditioning schedules have been done, he lifter should move on to the strength phase. Remember that in a single pyramid year this strengthening period will last for about three months and in a double pyramid program the strength phases will last about six weeks, but be repeated twice annually. 

This is a very important part of the training. I have seen unfit men win weightlifting competitions. I have seen lifters win with very poor technique, but I have yet to see anyone win a weightlifting event without GREAT STRENGTH. This is one department where there is always room for improvement.

Probably the greatest strides in strength development in the post-war years were made by the Hungarians. From being a nation of nonentities in the weightlifting world, they suddenly became prominent and in a couple of years produced greats like 

Géza Tóth

Győző Veres

Imre Földi

Árpád Nemessanyi, Károly Ecser, Ecser, Nagy, Huska . . . I could go on and on. These men had two things in common: they had tremendous strength, and they became champions in spite of their technique rather than because of it. I always found their style abominable yet I was forced to admit they got good totals -- all because of strength and power. Just imaging how great they would have been had they had good technique too! Nemessanyi made his jerks without even splitting; Huska made every mistake in the book yet gave the world champions great competition. 

Two men seem to have been the main masterminds behind the Hungarian system, Veres and Bakos. I do not mean to indicate they worked together, indeed I think they were rivals in the field.  Veres' schedule was well tried in other countries and produced excellent results. It did, however, tend to make several top lifters put on extra weight -- a consideration which must be kept in mind. Veres himself went up from middleweight to mid-heavy, although he lifted mostly in the light-heavies. An adaptation of this schedule, used by Toth (who took over the mid-heavyweight world title in 1966) was made popular in Germany through the medium of Wolfgang Peter, the German coach. It is because of its success that strength recommendations based on Hungarian principles became popular. 

The exercises and workouts can, of course, be varied, but the key factors should remain unaltered. In strength and power training really heavy weights are used in exercises such as squatting, high pulls with both clean and snatch grips, heave jerks, power cleans, etc. These are all movements where technique is not so important as sheer hard work and constant effort. The number of workouts during the week will be changed from time to time, but in the really intensive period 5, and is some cases even 6 days work are required each week. 

For example, in a 6 workout week it would be something like this:

3 days lifting
1 day fitness (road work, etc.)
2 days lifting
1 day rest

In a 5 workout week it would be:

work 3 days/rest 1 day/work 2 days/rest 1 day

This is the way to progress:

In the first month the poundages work up to 70-80% of the maximums, in the second month 80-90%, and in the third month 90-100%.

Under the Hungarian system this is repeated four times during the year so that there are 4 easy months, 4 medium months, and 4 months of very hard workouts -- all spaced well apart of course. I would have thought one could get very stale with the same or very similar workouts during the year, but I assure you this is what the information from Hungary shows. We advocate that this sort of workout be done during the strength phase only so that it becomes a part of our system -- not a whole system of its own.

Here are examples of training distribution during the strength phase --
5 training day weekly.


Monday - Schedule A (schedules to follow)
Tuesday - Rest
Wednesday - Schedule B
Thursday - Walking or running or swimming, etc.
Friday - Schedule A
Saturday - Schedule B
Sunday - Rest


Monday - Walk, swim, run, etc.
Tuesday - Schedule A
Wednesday -Rest
Thursday - Schedule B
Friday - Rest
Saturday - Schedule A
Sunday - Schedule B

We believe Example 1 gives better, more evenly spread training and also Sunday with the family. Example 2 gives good hard weekend workouts which many lifters like and leaves Friday, a popular night out, free. The social side is pandered to a little here but to get anywhere lifters must be dedicated. The suggestions made will not detract from our aims. 


Heave jerks - 
4 sets, 5 reps

Snatch pulls - 
3 pulls then 1 to arms' length with dips
Repeat 3 sets of this

Jerks from racks - 
Work to top training poundage with jumps of 10 kg, 7 kg, 5 kg, 5 kg. Reps as follows: 4/3/2/1 (top training poundage should be around 90% of top competitive best)

Halting deadlifts - 
Hold for 4-6 seconds then pull as high and fast as possible
4 sets of 3

Hyperextensions - 
3 sets of 10


Wide grip press behind neck - 
3 sets of 3
2 sets of 2
3 singles

Snatch balance exercise - 
4 sets of 5

Squat cleans - 
4 sets of 5

Hang snatch - 
3 sets of 6

Front squat or lunge squat - 
3 sets of 6


Heave jerks
1st month - 100x5/120x5/140x5
2nd month - 115x3/135/3/160x3
3rd month - 130x3/155x3/175x3

Power snatch
1st month - 60x3/85x3/95x3/75x3
2nd month - 65x3/85x3/105x3/85x3
3rd month - 75x3/95x3/115x3/95x3

Clean & jerk (one jerk only)
1st month - 110x3/130x3/150x3/120x3
2nd month - 130x2/150x2/170x2/130x2
3rd month - 150x2/170x2/190x2/170x2

High pulls (clean grip)
1st month - 110x3/130x3/150x3/120x3
2nd month - 130x2/150x2/170x2/130x2
3rd month - 150x2/170x2/190x2/170x2

Front squat (each workout)
1st month - 5 light
2nd month - 5 medium
3rd month - 5 heavy

Body bending exercise -
done slowly, light and medium resistance only
2 sets of 8


Press behind neck - 
1st month - 120x5/95x5/90x5/100x5
2nd month - 140x3/115x3/95x3/115x3
3rd month - 145x3/120x3/110x3/135x3

Snatch - 
1st month - 80x3/100x3/120x3/90x3
2nd month - 95x3/115x3/135x3/105x3
3rd month - 105x3/125x3/145x3/115x3

Power clean -
1st month - 100x3/120x3/140x3/115x3
2nd month - 115x3/135x3/160x3/125x3
3rd month - 130x3/155x3/175x3/140x3

High pull (snatch grip) - 
1st month - 60x3/85x3/95x3 . . . ***
2nd month - 65x3/85x3/105x3 . . . ***
3rd month - 75x3/95x3/115x3 . . . ***

***Half page of book missing here. . .

. . . It is during the strength phases that you should aim at correcting weaknesses. If your pull needs improving, this is the time to work on it. Perhaps your overhead work is weak -- if so, emphasize exercises to correct it.

This is the period when you will use racks, overhead chains for supporting and so on. Stress overload. 

If you wish to increase pulling power, some exercises and suggested percentages of your best clean are given below. All pulls should be done with straps.

High pulls - 
70% x 5
80% x 4
90% x 4
95% x 3
100% x 2
100% x 1

Power cleans - 
60% of best clean x 5,5
70% x 5,5
80%x 5,5
85% x 1,1 

Halting deadlift - 
Hold for 4-6 seconds then pull as high and fast as possible
100% of best clean x 1,1
110-115% x 1,1

Isometric pulls - 
Bar at knee height x one 8 second pull
Bar at mid-thigh x one 8 second pull
Bar at top of pull - bar halfway between crotch and belt height, body fully extended x one 8 second pull

Next: Phase 3 -- Strength and Skill

No comments:

Post a Comment

Blog Archive