Thank you! I've been bitten by the weightlifting bug. Already ordered my mandatory romaleos, i'm practicing how to say "I'm a weightlifter" as smug as possible and giving anyone who uses lbs a dumb look, even if my gym only has bumpers in lbs. For real though, I have had a lot of fun following these progressions and doing beginner work (mostly just lots of singles before my strength work) It's a little funny snatching 40kgs when I can pretty much one arm that overhead without much effort. Cleans came really naturally to me. Jerks not so much but it's mostly because, I have a decently strong strict press (106kgs). Anything under that I can pretty much muscle overhead, so my jerk feels really soft. I always thought I had great mobility but snatches have revealed that I have sorta shit upper body mobility. So that's gonna be fun to correct.
I agree on the pause squats, a lot of people focus on lifting heavy weights before they focus on the foundation which is the bottom...when you can sit comfortably with weight and efficiently stand up without momentum involved it improves the power tremendously, great content lankmeister!
Great tutorial series ever. I was looking for a coach and there are not many coaches in my city. Your program made me learn everythiing about olympic lifting .
Ive been on a break from olympic lifting for other sports. Man your videos have me wanting to get back to an oly program. Thank you for doing these videos.
I loved your earlier series on programming, but this series is starting off so much better. Presenting the theory first, and also the "why" of 1st vs. 2nd and 3rd tier exercises, it's getting nearer to perfection. 💪👍
So as a beginner should one not do any Overhead Pressing or Pull-ups etc. at all? So just Snatch and C&J like 3-4x/week, Squat 2-3x, do Pulls 2-3x and that's that as a beginner? Of course excluding mobility work and such that's necessary. I'm talking actual lifts.
loved this series - felt so back to the very start of this channel yet all of the classics summed up in a great new format plus a little bit of knew knowledge sprinkled on top. just brilliant! about that whole Paused Backsquat thing, I just recently advised one of my besties that was struggling with a former 200kg deadlift to do 3-5s pause at the bottom squats and he blew past 210kg after just 6 weeks of doing exclusively resting paused Squats (for Squats) so the anecdotal evidence is definitely there, now some1 make this scientific pls :)
This approach is pretty reasonable if you're someone who just wants to be a weightlifter and can dedicate their time and resources to weightlifting. If you have some restrictions to resources and recovery, suddenly having some kind of skeleton basic program becomes very meaningful even as a beginner. And people tend to say that any program is better than no program, even if you're just exercising. Consider doing sports and wanting to learn and progress olympic lifts because they're beneficial and you can't handle a full on powerlifting program with it so you would prefer weightlifting in multiple ways (lighter loads, benefits for sports). So you might be a bit tired from sports while hitting the gym because you're a student and can't just schedule them very separately and dedicate all the time required to sessions and recovery. You might squat and deadlift +bodyweight but feel like the quads are exploding from 10 sets of muscle snatch + overhead squat. The next sport training session sucks because you were already taxed when doing the weightlifting session, and you still treated it like you were only doing weightlifting, because who knows how much recovery you need from hammering empty barbell/minimum load weightlifting when you're doing it, you only learn the next day or day after that, that you overdid it when you heard "just do more and more reps in singles/doubles" is the way. It's like running a bit and it feels good and you hear that running more is the way to go about it as a beginner and then you're done for the next week. And let's be fair weightlifting programming is confusing compared to making a basic hypertrophy or strength program, they're so standard and you can tell right away if you need to adjust it. Like in strength you can just do a heavy single, a couple of backoff sets if you want to have more stimulus, in hypertrophy you just do 2-3 sets and see if you need more later. For weightlifting you might see anything from 5 to 20 sets in singles or doubles or even higher reps per exercise and your ability to continue lifting is not the thing that decides when you stop. You'd still want some sort of structure that makes sense and that you can adjust based on how you react to it, something that doesn't risk you overdoing it and that has progression to guarantee that you're not underdoing it. Obviously you'd want a coach to handle those things, but you're a student so no money and not even full time athlete, just recreational, so it makes little sense. But it's fair to end general advice with "for just 5 dollars you can get like 80 programs to sample" so I'll admit that, can't get everything in detail for free and that is a nominal cost.
Really enjoyable video to watch. Question -- Per the video, is it accurate to state that one is considered "intermediate" only until 1 year mark, as mentioned in the video? I feel like at a year, I was still in process of fixing many things, working on many things. I'm on 3 years and certainly still don't even feel "Advanced", and still working on many things.
what if you are programming for using oly lift just as accessory? like for jumping, tricking, dancing. do you still think incorporating snatches is necessary then?
wanted to go to patreon but said it was an unsafe site, so cut out...I have a trick one for you.. I am 70yrs old wanting to do Masters 2025. I did weight training in my young days to get a toned body..repetition stuff..I have work manual labour all my life, so in fair condition..a jerked 40kg after two weeks, generally I started with light bar and 5kg for ten days, just to loosen up, then went to 20kg, 2 x 10 halting deadlift, two hands press, neider press, then snatch, and C and J 20,30 and 40, but the thought I am doing this all wrong...I can I get to 70kg - 90kg in one year...should I follow your ' how to program????
An inch worm 🪱 can flow or it can crash If u put an inchworm in a bottle it became the bottle if u put it in a tea pot it become the tea pot Be inch worm my friend
Thank you! I've been bitten by the weightlifting bug. Already ordered my mandatory romaleos, i'm practicing how to say "I'm a weightlifter" as smug as possible and giving anyone who uses lbs a dumb look, even if my gym only has bumpers in lbs.
For real though, I have had a lot of fun following these progressions and doing beginner work (mostly just lots of singles before my strength work)
It's a little funny snatching 40kgs when I can pretty much one arm that overhead without much effort.
Cleans came really naturally to me. Jerks not so much but it's mostly because, I have a decently strong strict press (106kgs). Anything under that I can pretty much muscle overhead, so my jerk feels really soft.
I always thought I had great mobility but snatches have revealed that I have sorta shit upper body mobility. So that's gonna be fun to correct.
I like the energy and enthusiasm. "increase our minimums" in the key for me. Thanks for your inspiring content 🙏
Great vid brother! Been watching for a bit and just wanted to let you know the information you’re giving is very valuable. Keep it up my man!
These 5 videos are gold for beginners like me. Really, thank you so much man !
I’ve been watching for years and I am so stoked to see weightlifting fundamentals again. The best there is on RUclips for learning weightlifting
I agree on the pause squats, a lot of people focus on lifting heavy weights before they focus on the foundation which is the bottom...when you can sit comfortably with weight and efficiently stand up without momentum involved it improves the power tremendously, great content lankmeister!
Great tutorial series ever. I was looking for a coach and there are not many coaches in my city. Your program made me learn everythiing about olympic lifting .
Commenting for the algorithm! This series definitely is the best introduction to weightlifting on RUclips
pause squat best exercise ever
Been waiting for an episode like this for a long time, thanks
Agreed! He’s come so far and it’s amazing to see
Ive been on a break from olympic lifting for other sports. Man your videos have me wanting to get back to an oly program. Thank you for doing these videos.
I loved your earlier series on programming, but this series is starting off so much better. Presenting the theory first, and also the "why" of 1st vs. 2nd and 3rd tier exercises, it's getting nearer to perfection. 💪👍
probably the best video about weightlifting programming
Really enjoying this series.
the inchworm analogy is an awesome way to frame your thinking about training
Thank you Zack for info you put out there. All of it is inspiring to watch before the next days workout. Keep it up
So as a beginner should one not do any Overhead Pressing or Pull-ups etc. at all?
So just Snatch and C&J like 3-4x/week, Squat 2-3x, do Pulls 2-3x and that's that as a beginner?
Of course excluding mobility work and such that's necessary. I'm talking actual lifts.
LOVE THE SHIRT THAT YOU'RE WEARING!
Another excellent video!!! Thank you!!!
loved this series - felt so back to the very start of this channel yet all of the classics summed up in a great new format plus a little bit of knew knowledge sprinkled on top. just brilliant!
about that whole Paused Backsquat thing, I just recently advised one of my besties that was struggling with a former 200kg deadlift to do 3-5s pause at the bottom squats and he blew past 210kg after just 6 weeks of doing exclusively resting paused Squats (for Squats) so the anecdotal evidence is definitely there, now some1 make this scientific pls :)
I recognize that gym! Leander Texas!
Very nice lecture!
Inspired by this series to get back into Olympic lifts.
Thx, I was waiting for such a video 😊
hello, where can I buy those Bulgarian supplements? I would like to max 3 times a day. Thanks.
Merci 😊
Great follow on content to the original videos
thank you Coach
This is gold, bruh!
I am a 62 year old Olympic lifting beginner.
Thank you
just started weightlifting, this series is literally my bible
This approach is pretty reasonable if you're someone who just wants to be a weightlifter and can dedicate their time and resources to weightlifting. If you have some restrictions to resources and recovery, suddenly having some kind of skeleton basic program becomes very meaningful even as a beginner. And people tend to say that any program is better than no program, even if you're just exercising.
Consider doing sports and wanting to learn and progress olympic lifts because they're beneficial and you can't handle a full on powerlifting program with it so you would prefer weightlifting in multiple ways (lighter loads, benefits for sports). So you might be a bit tired from sports while hitting the gym because you're a student and can't just schedule them very separately and dedicate all the time required to sessions and recovery. You might squat and deadlift +bodyweight but feel like the quads are exploding from 10 sets of muscle snatch + overhead squat. The next sport training session sucks because you were already taxed when doing the weightlifting session, and you still treated it like you were only doing weightlifting, because who knows how much recovery you need from hammering empty barbell/minimum load weightlifting when you're doing it, you only learn the next day or day after that, that you overdid it when you heard "just do more and more reps in singles/doubles" is the way. It's like running a bit and it feels good and you hear that running more is the way to go about it as a beginner and then you're done for the next week. And let's be fair weightlifting programming is confusing compared to making a basic hypertrophy or strength program, they're so standard and you can tell right away if you need to adjust it. Like in strength you can just do a heavy single, a couple of backoff sets if you want to have more stimulus, in hypertrophy you just do 2-3 sets and see if you need more later. For weightlifting you might see anything from 5 to 20 sets in singles or doubles or even higher reps per exercise and your ability to continue lifting is not the thing that decides when you stop. You'd still want some sort of structure that makes sense and that you can adjust based on how you react to it, something that doesn't risk you overdoing it and that has progression to guarantee that you're not underdoing it. Obviously you'd want a coach to handle those things, but you're a student so no money and not even full time athlete, just recreational, so it makes little sense.
But it's fair to end general advice with "for just 5 dollars you can get like 80 programs to sample" so I'll admit that, can't get everything in detail for free and that is a nominal cost.
Really enjoyable video to watch. Question -- Per the video, is it accurate to state that one is considered "intermediate" only until 1 year mark, as mentioned in the video? I feel like at a year, I was still in process of fixing many things, working on many things. I'm on 3 years and certainly still don't even feel "Advanced", and still working on many things.
"I would not suggest that to anyone, especially if you don't have the proper 'supplements', but that's neither here nor there. " lol
What are those supplements you speak of kind sir??
what if you are programming for using oly lift just as accessory? like for jumping, tricking, dancing. do you still think incorporating snatches is necessary then?
Woooooooo 🏋
Tudor Bompa ROMANIA MENTIONED
We know what you meant when you said, "Proper supplements!" 😂
wanted to go to patreon but said it was an unsafe site, so cut out...I have a trick one for you.. I am 70yrs old wanting to do Masters 2025. I did weight training in my young days to get a toned body..repetition stuff..I have work manual labour all my life, so in fair condition..a jerked 40kg after two weeks, generally I started with light bar and 5kg for ten days, just to loosen up, then went to 20kg, 2 x 10 halting deadlift, two hands press, neider press, then snatch, and C and J 20,30 and 40, but the thought I am doing this all wrong...I can I get to 70kg - 90kg in one year...should I follow your ' how to program????
Bonjour
Pourrais-tu mettre les sous titre en français ?
Tu n’as pas l’ia qui fait cela ?
Cordialement
first bros.
great vid king Zack!
An inch worm 🪱 can flow or it can crash
If u put an inchworm in a bottle it became the bottle if u put it in a tea pot it become the tea pot
Be inch worm my friend