Building an OLYMPIC WEIGHTLIFTING Program

[@zacktelander]

Total bummer I set this video to release at 9:30am and accidentally set it to 12am. Definitely will take a hit with views even though I really tried to give y’all valuable info. I really appreciate your viewership. Y’all are the real ones!

[@Tylerish101]

Where I live it came out great. Good timing for Australian audiences. After what happened at the gulag, I enjoy the little things when they come. I have functional optimism.

[@neosporin5608]

@@Tylerish101 Did you defect from Sikastan?

[@MikeXCSkier]

Don't let it happen again.

[@Feltz400]

When can we expect the 4th week and then next cycle video as I am at week 3 of this cycle?

[@Zortuth]

@@Feltz400 Just pay the 5$ to have access to his Patreon, then you won't have to wait!

[@twowiseguys666]

Perfect timing, literally just in the middle of a few videos on programming and periodization. There is a lot of talk about concepts and training principles but it's really helpful to see someone actually sit down and design a program.

[@SRFMF]

Super interesting I never think about backing off as i progress in my workouts but the older I get the more I see how important recuperating is!

[@jater10]

It sounds counter productive, but sometimes taking 2 or 3 steps back can go a long way to progressing 4-5 steps forward later. We all had to learn it rather than going max 100% every session.

[@Tylerish101]

It was a rainy Wednesday when I first trained, at the age of 5 in the Gulag, I killed my first man. I was lifting logs at the direction of the commanding officer. He made us lift a log from one pile and then place it on another, once I was out of logs, I would start a pile all anew. Over, over and over again did I repeat this methodology, reminiscent of Sisyphus' torment. The officer told me that it would make me strong, the movements functional. His name haunts me even to this day, Vladmir Seedman, an evil doctor turned soldier turned Soviet secret police. I will never forget the man, every time I lift a log I think of the evil Dr. I killed Dr Vladmir Seedman. Rather than use a weapon such as my trusty functional log, I used my words. Sharper than the sword they say. I questioned Vladmir Seedman on his methodology, his defensiveness immediate, the knee jerk reaction of the man with a fragile ego. I asked him "Sir Doctor Vladmir Seedman, aren't all lifting methods "functional"?' He seized up and died, not with the roar of my perceived overlord captor, but with a whimper. The other guards were onto me in a moment, the dogs frothing and vicious. I ran, not out of fear, but intent. Using my functional strength, I hurled a functional log at the first attack dog, obliterating it in a fantastically soviet coloured red mist. I leapt over the dog mist cloud using my functional leg strength and then completed a successful double jump (from the traditional Italian method). I leapt the fence and was free into the inhospitable, frigid Siberian wilderness. My functional skin protected me from the bitter cold, a bulwark against the forces of post divorce Gaia herself, sustaining me all the way to the sea. I swam north, not sure how long, until I reached Australia. Truly, I was a reckoning upon the Ice Bergs that drifted in my path, my functional swimming a catalyst for what we now know as global warming. I now sit and record my memoir, sharing my story to the world before i inevitably pass into the functional afterlife, the void. Train hard my comrades, let not my crimes and story go unheard and in vain.

[@MikeXCSkier]

Good stuff. Ironically, if Seedman had his trainees carrying logs, that would be an improvement to his current training methods.

[@Tylerish101]

@@MikeXCSkier I did think about that when writing but it made me laugh more tbh. What I didn't mention was that there were elastic bands tied at uneven intervals on the log and at the end of each band was a weight. I then did functional sharp twisting jerking motions. After a while, I got functional back pain.

[@pffthulu6545]

Thank function for this comment.

[@akv-e5t]

post divorce gaia lol

[@Baytowne0888]

What an absolute travesty that this beauty of a post is hidden in the bowels of youtube.

[@seyieviliesiamvu9358]

Thank you so much for the video. I tried to create my own program but struggled to understand how to do it. After watching hundreds of videos and scrolling endlessly, I finally found yours. It was the first time I truly understood a program; it was simple, informative, and free. I did a workout today and really enjoyed it, and I'm sure I will improve a lot with these. For that reason, I subscribed and liked your video. I look forward to seeing more videos like this soon.

[@javiersanz29]

Just in time, Zach. I've been doing your beginner mesocycle program since September to get back in form (and be better at oly weightlifting to be honest) after ten months off. I think I'm going to mix snatches and cleans in the same day and this is very helpful. Can't thank you enough for bringing all this content for free, so let me subscribe to your Patreon, something I should have done a long ago.

[@awmlawoffice]

Regardless of whether I reduce intensity via lower percentages or RPE 6 to 7, people I coach always bump it up. This is particularly true for younger lifters. I always say "some phases are relatively 'easier' than others, they are supposed to be, so let them be". Trainee/client="ok" and when I watch their videos or see them in person, "I know you programmed X load or RPE, but I felt good so I did X+15kgs or RPE 9."

[@kansasdave1426]

Really love watching this, always interesting to see how other coaches think things out. Whenever I come across a variation a lifter doesn’t have a max for I usually know a ballpark of where that variations max will be compared to the basic lift that it’s a variation of. For example I know most peoples pause squat is usually around 90-95% of their regular squat. That really helps estimate a max to go off of and then with judging with things like RPE or whatever you can start to “dial it in” as they would say as you go along. But I don’t know how well that would work in a more weightlifting setting.

[@jimmytyson6726]

Really appreciate you showing your process. Right now I’ve been doing essentially starting strength while developing mobility and technique on the snatch and c+j. Will probably hop onto one of your programs in the next month.

[@awdabstracts7030]

This video is fantastic, thank you for making it. Please make more on teaching people programming and what other information or methodologies you use.

[@jrpabilonia8655]

For the algo, thank you zack for you and your channel

[@mellpear4773]

Looking forward to full series! Love this

[@nickwysoczanskyj785]

Quality. I need to do a weightlifting specific gpp and strength block, and need to plan it. I’ll just grab this one from patreon. Top timing, Telander!

[@justinwhite1376]

Solid work man. We appreciate you

[@TDace25]

For the Algo ☄️. Thanks ZT

[@32srt32]

Love this content explaining programs and how and why you choose certain exercises.

[@onemanswrld405]

Awesome video man, the programming and explanation is very much appreciated!!! Especially for us newbies

[@arjunarjun7736]

Would love the same video for powerlifting

[@DanoLines]

Great content as always man. love to see more of this!

[@christerhagerupnilssen6985]

Deciding periodising w.l now this autumn (with maintainance of CrossFit). testing day 1 from this december 2021 prog today.

[@joshharper7537]

Zach is THE MAN

[@joshharper7537]

Or is he the 🦒 idk anymore

[@scalyscallion]

This is awesome to watch Zack thank you

[@MP7185]

Thank you Zack för all you are doing

[@guidokuijper436]

Yes this is the content I'm looking for!

[@1vootman]

Great video Zack, thanks!

[@yungjoj1903]

Cool. Will be interesting to see the peak phase.

[@peterdavids1206]

How do I as a complete newbie even know what my 1rm C&J and Snatch is?

[@freddiehancocktt]

Thanks Zack!

[@bekimgripshi592]

Bro you are the best yt weghtlifter Keep up the good work💪

[@AndreLaranjo]

Great vid mate! Thanks.

[@martintolotti2832]

Love the content! Where can i find the second part?

[@aaron.saladbar]

Hi Zack! I would appreciate it if you did some sort of form check series where you check the form of your viewers on the snatch and clean and jerk. I’d love to get into weightlifting but at the moment I cannot afford a proper coach and I think you checking others forms would help me and a lot of other people as well!

[@cpv_3458]

Hi Zac, loving all of this. May I ask something, if my Gym does not have blocks can I do a normal Pause at the Knee Snatch instead of the blocks one? Have a nice day and thank you very much ^^

[@adamb5142]

Can't you use other plates?

[@LeadGRuaidri]

Kind of an asshole move if bumper plates are at a premium. Unfortunately... This is the only other option I can think of 😔

[@cpv_3458]

I’ll probably try that, taking in to account that the first weeks are low weigth and see how I manage to get the reps. Thank u guys a lot for the feedback tho, really appreciate it 💜

[@trixibel]

Brilliant. Thanks!

[@jater10]

Anyone who has done the Juggernaut Method or Wendlers 5/3/1 will understand and appreciate doing volume squats at around 65-70% and increasing the intensity later. It does help, and for some people its good to take 2 steps back to take 3 or 4 forward later down the road.

[@deadcakesandpanlifts2019]

I did that and my squat went to shit. But I guess that just means training programs are never great for everyone.

[@copeenthuisiast5453]

@@deadcakesandpanlifts2019 same here lmaoo

[@fruitsaladyummyyummy6768]

so barbell rows will help with pulling the bar for power cleans and front squats will help with getting under the bar.

[@muhammadyousif5852]

God bless you zack

[@jaymccormick737]

great stuff Zack. i'm intrigued by the "more specific end of gpp through complexes" you mentioned because i love complexes. where's the rest of this plan/progression?

[@WeightliftingWithAryaman]

I do Snatch drills Snatch Snatch pulls Snatch grip deadlif Clean pulls Powercleans Jerks Bend over rows Squats Deadlift Push press Bench press Pull ups Pushups Sprint over 👍

[@rylau94]

gonna give this a try, than you so much

[@RS-cl7jh]

Dude loved this. Any news on the next part?

[@RS-cl7jh]

Nvm, there it popped up on patreon :D

[@eyeswulf]

Hey, I needed a WL program! Thanks 😁

[@KeithGreenshields]

You should make playlists if you have parts vids

[@walkerfoster7787]

I’m confused on what you said ~15:30. Do you mean less adaptation to the specific weightlifting positions? I would’ve thought heavier weight leads to more adaptation.

[@youssefseffen742]

man thank you this means a lot i live in africa and i have no way to buy programs and this helps a lot please share with us the strength cycle thank you

[@Morraless]

You’re starting to be in my Mt. Rushmore of YT’ers.

[@Papoose316]

This just shows how unorganised I am. I just make sure I back squat, front squat, C&J and front squat jerk every week no lower than 70% of max. One day I will get that 100kg C&J. 😢

[@vasnayapolyana7250]

I can lateral raise Lasha's clean for reps

[@frankchen4229]

that's my one arm finger curl

[@airfords1503]

yoo, i'm actually struggling with this whole topic i'm trying to somehow keep my bodybuilding training going while learning and hopefully staying with weightlifting any help? i'm sure the vid is as good as always!

[@northgambit]

I'm doing it the other way around :p weightlifter getting into bodybuilding, so my mass fits my strength, lol

[@sabertoothwallaby2937]

Why am I getting wrecked with weight progressions but rep progressions work for me.

[@Blakezzzzzz]

I just joined your patron and I can’t seem to find the rest of this program on there. Any chance you can help me find it? Thx

[@LucasDimoveo]

This ... uh, this is fantastic content.

[@justinsaiyan5867]

Great video

[@un-for-given]

When you say 2+1 for Front Squats and Jerk, does that mean one rep is 2 squats + 1 jerk?

[@chrism45]

Feels like 2x8 is very very little volume

[@Hal_bowman]

I'm a powerlifter, to old to weightlift, but I still enjoy this.

[@lucajramirezb]

how old are you?

[@ansungtangmyun]

Very different stuff, this is good content

[@Mr.Ciobanu]

Hell ya ! Thank you, giraffe jesus!

[@Kobe005]

Is it possible to have a decent program with only 3 days / week frequency? I'm mostly just training to train, and find that I don't enjoy adhering to anything more frequent than that

[@sigmundbartosch3542]

Fart

[@2eme_voltigeur652]

Any chance you can put the link to your t shirt store in the description of your videos?

[@christianmartinez7122]

Hey Zack, do you still have programs available?

[@dflo3908]

Time for number 2

[@rianmerklin7764]

Hey man, thanks for the very informative video! What app are you using for the planning of your workouts?

[@CoachAgung1]

Seeing you've got 1000 unread notifications on TC triggers my anxiety. Almost as much as when it says -3 notifications

[@rafamusidlak242]

Do you use just flat sets while programming? I mean the same amount of reps and weight in each set? What about sets with rising weight or rising weight and decreasing amount of reps, for example? What about pyramid sets?

[@adamb5142]

I really should join your patreon

[@markodragovic011]

Zack, is that Mostar behind you? have you been there?

[@youssefseffen742]

where is part 2 please

[@ryantrotter9561]

always sagely advice

[@deedd1440]

When doing step loading. should you Only step load your first primary exercise Then the accessories let them be at 7-9rpe whether it's a heavy or light day? In other words should you Only change intensity on your first lift that you want to get better at example pullups or also change the accessories such as rows?

[@vicenteochoa6498]

Damn late night release. Don’t mind if I do.

[@johnhenrymerk]

Why do program strength exercises like a squat before power exercises?

[@sambsialia]

Is a front squat push press a thruster? Could you talk your nerd math with Mark Wildman?

[@CoachCocoy]

Hello friend, tell you firts, your contribute a lot to all the coach and surely athletes who are passionate about movement and weightlifting. 2nd you fell like a glove because I wanted to start a new cycle starting in January and self-coaching is difficult for me so I will surely go through your patreon, but I have several doubts to see if you can help me: 1) speaking of relative intensities (and I already saw all your videos, I even program my clients like that) but a question arose when you take and progress based on the 8rm and get 80% of it , I mean in the 3rd week for example when you say that you are at 70 or more percentage and when you say that we will reach 95%, is it still with the base of 8rm, that is, that relative intensity? And the 2nd thing is that I do not want to give up 100% my specific crossfit and gymnastics training, does it seem sensible to do a double session 3 days a week and that the second sessions are for that? I have no objective of competing in anything, but if I want to force myself to have continuity with some plan, that 2020/21 I've been very inconsistent. Thank you again for the contributions and keep giving that I am also starting with KZbin and I see that it is super strong and difficult to move forward

[@stefano9621]

more like this!!!

[@kamo7293]

you have a bench press in your program have you ever made a video or even a comment about liu not liking the bench press? would love to see what you have to say on it

[@scottessery100]

What happens if you get sick 😷 and can’t train for a week?

[@mimo314]

Beautiful city of Mostar, greetings from BiH

[@Alex1130]

In a garage gym, could i sub a barbell good morning for a GHD back extension?

[@dillondavis5063]

Gotta ask where did you learn to make programs like this??

[@marcoenot6677]

why not to use dips instead bench? if i never study tecnique and it's my first time indeed can i start with this program and study tecnique at the same time? or you recommend to start from another point? thanks i mean never did weightlifting tecnique but i am a gymnast..so i'm pretty athletic and flexible..

[@Leman.Russ.6thLegion]

I DON'T NEED TO TRAIN HARDER I NEEED TO TRAIN FAAAARTER!!!!!! (Fart blasts a kleen n jorq)

[@dannmm112]

Are the percentages for block snatches and hang snatches based off the full snatch?

[@TokenTupperware]

lmao five sets of FAHVE @13:10

[@shlokacharya9929]

Can i follow this program also if i am a beginner, ????

[@joelparra2956]

i can't use this if i'm starting for first time in weightlifting?

[@turinho]

What is the difference between RPE and RI, since both are a measurement for effort. Basically i could progress from 10@7 to 10@8 to 10@9 or i could go from 10@65% to 10@68% to 10@71% What ars the pros and cons of both?

[@zackbaker7401]

Relative Intensity (in relation to Absolute Intensity for percentages) is great for setting target "zones" and making a plan that you know will theoretically work. If I know the RI is 83%, I can either just hit 83% or hit something around it and know the session was valuable and fits into the plan. RI (in this use of that term) isn't really a proxy for "effort", it's a number that allows us to predict outcomes based on variable inputs in relation to sets, reps, and overall workload. RPE is a measure of Relative Intensity relative to actual physical effort, and attempts to hit the same places without any aggravating specificity for athletes/coaches to worry about. Rather than playing a very specific (and thus needfully prescient) numbers game, the athlete is given the headroom to play their best. Some athletes get into their heads about percentages, but might feel better hitting those same numbers if the suggestion is based around effort. Remember, this form of relative intensity is related to actual physical effort, whereas RI for the numbers game is theoretical. They both do the same thing. I've seen large groups of athletes as well as individuals use both successfully. "Anal" individuals seem to prefer percentages, whereas "go-with-the-flow" attitude athletes seem to prefer RPE. RPE could allow for better auto-regulation of a cycle (as in, on good days the athlete can push their hardest, on bad days they can take a little slack), but this is something smart athletes will do with percentages anyway. At the end of the day, they accomplish the same goal via different language. I haven't often seen them combined in the same lift, i.e. 83% @RPE 8, but have often seen percentage big lifts into RPE accessories, or vice versa. You are much better off just trusting the programming with whatever language it decides to use than worrying even a little about picking for yourself.

[@turinho]

@@zackbaker7401 Thanks for your answer this helped me a lot.

[@gabby_chan6317]

I'm waiting for the next phase 🤣

[@Runner-Boy]

If my max deadlift is 140kg what should my 5x5 number be

[@sigmundbartosch3542]

140 kg

[@32srt32]

bench press screws up my front rack everytime, can i replace it with ring pushups?

[@jakewilliams5744]

not enough bicep curls

[@MrSpicabooo]

What does it mean when u put “push press 2x8 @64% @64%” ?? Are suppose to know our push press 1rm or is it based off our CJ 1rm?

[@unky5724]

C&J

[@albysx50]

What’s the reason of doing squats before the olympic lifts and not the opposite?

[@themonkeandthesnek9997]

*Speaking as a coach Because his goal is building leg strength in that initial phase, he is wanting to maximize the output of his legs while they are fresh before moving on to the pulls which, again in that phase, would act more like accessories that build endurance and dexterity leading to strength gains.

[@unky5724]

If I were you I would switch this up to provide variation so you can focus on both at different points during the week. You’re obviously gonna get the most out of whichever you go heavy on first.

[@philwang2835]

no core and so little back?

[@CA-vx4sn]

Commenting for the algorithm

[@kevinkanzler495]

U da man

[@sabertoothwallaby2937]

Why do complexes?

[@32srt32]

No week 4?

[@zacktelander]

It’s on my patreon

[@harissehic12]

Mostar is behind you, i can bealive, i am from B&H city Konjic 50 kilometars away Mostar. Do you have reson way did you put Mostar on background. P.S. You end your clips and all what you do on YT and INST. are more then educational. Just kip hushing. I wish you good health and all the best man

[@kyleinwisc]

Interdasting