Get to work!

Since I have covered the overview of the main lifts, and what equipment is necessary to train... I think it's only necessary we begin to look at the training programs as well as how to decipher what the F@#k its saying.

I would highly recommend starting off with a FREE pre-made program if you are new. If you are really uncertain as to whether or not you will stick to Olympic lifting, maybe try this 8 week program by Elitefitcross. I will warn you however, since it is only 8 weeks long, it is a bit more demanding. If you have previous lifting experience and your are confident in your strength, this may be for you! However, if you are a little shaky, or you know you will stick to a program for the long haul, I highly recommend the 12 week program laid out by elitefitcross. This program is a bit slower pace with less demand on the body. Yet it will give you great confidence in the end and you will see your personal bests (PB) go up guaranteed!

Last item concerning programming, if you have previous lifting experience, are a personal trainer or have a friend who knows the ins and outs of the training principles, look at this page by TrainHeroic to create your own program.

NOW... to get down to business and decipher the codes written within these programs.

Most lifting programs are based off your single, heaviest lift one time noted as 1RM. When you view a program it will state something like:

Squat @ 80% 3x2.

This essentially means, if your squat 1RM is 100 pounds, you would Squat 80 pounds. If you were to say squat 300 pounds as your 1RM, you would essentially need to squat in this scenario 240 pounds. To find this number easily, input in your calculator your 1rm x.8 (100 x 0.8 = 80) and its that simple. Math made easy right?! Now to the remainder of that statement... the 3x2 section. This is telling you in the first number the amount of reps (times you complete that exercise without stopping) and then the amount of sets (number of times you complete the reps with breaks in between) in the second portion. So it kind of reads like this: Exercise (squat) at weight (80 pounds) - reps (3) for number of sets (2). So you would complete a set of squats with a weight of 80 pounds for 3 reps, rest and complete a second set of squats a 80 pounds for 3 reps to complete the prescribed workout scheme.

To further complicate the equation you will sometimes see a workout prescribed such as this:

Power Clean + Front Squat + Push Jerk @ 80%  (1+1+1) x 5

This is telling you to: Power clean the weight once, go directly into a front squat once, then complete a push jerk once to complete a single rep. Thats the (1+1+1) summation. then you will complete that sequence 5 times according to the statement/prescribed workout.

One last thing I want to throw out there because lets face it... it is Olympic weightlifting and the sport is enjoyed in more areas of the world than the US. Sometimes you may come across a program that has the actual weight involved instead of the percentage of your 1RM. Keep in mind it may be in kilograms. To easily convert kilograms to pounds you use a simple equation utilizing a factor of (2.2). To keep it simple, I will show what 100kg converts to and then back. (100kg x Factor of 2.2 = 220 pounds) So 220 pounds equals 100 kg (roughly). To convert the other way, just devide by the factor of (2.2). So 220 pounds / 2.2 = 100 kg. Lets give it a try with harder numbers. Lets take 300 pounds. 300 / 2.2 =136 kg or 115 kg x 2.2 = 253 pounds.

I hope all this is making sense. I know if you are new to this, it can be daunting. My recommendation is to work with someone who is a gym goer already. They don't need to be Mr Olympia or a world record holder to get you going. Just someone who has a few months in the gym and has followed a fair share of workouts.

Now its time to test your 1RM in the Squat, Deadlift, Over-Head Press, Push-Press, Snatch and Clean+Jerk to determine your program requirements. Remember a 1RM is not how much you can grind out while throwing caution to the wind. It is the 1RM you can safely and effectively lift without injury or S#!t form. For more references on how to properly perform these lifts, I would peruse Youtube as they have thousands of videos that will guide you to proper lifting techniques!

Have questions as to how to start after reading this? Not sure about the math when inputting a specified weight? Send me a msg or comment below. No worries, I will get back to you! And as always... stay safe, but crush your goals!