Not So Voodoo Secret Training of an Olympic Gold Medalist

Written by | Posted under Weightlifting Voodoo Black Magic Secret | 5 years ago

This is a sample training week in preparatory phase of the world champion and olympic gold medalist Adrian Zielinski.

Really, there are no secrets, no shortcuts, just hard work.

adrian trening

Monday

1030am Back squat, power snatch, snatch pull, supplementary exercises for abdominal, back, and shoulder muscles.

430pm Power clean and power jerk, clean pull, supplementary exercises for abdominal, back, and shoulder muscles.

 

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Tuesday

1030am Front squat, power snatch + snatch from hang, clean pull + power clean + preparatory drive for jerk.

430pm Recovery (sauna, massage, pool).

 

Wednesday

1030am Back squat, power snatch, snatch pull, supplementary exercises for abdominal, back, and shoulder muscles.

430pm Power clean + squat clean + scissor jerk, clean pull.

adrian chalk

Thursday

1030am Back squat, snatch to straight legs + power snatch, power clean +power jerk, supplementary exercises for abdominal, back, and shoulder muscles.

430pm Recovery (sauna, massage, pool).

 

Friday

1030am Back squat, power snatch, power clean,  supplementary exercises for abdominal, back, and shoulder muscles.

430pm Squat snatch, clean and jerk, clean pull.

 

Saturday

1030am Front squat, hang snatch, clean pull + power clean + power jerk, supplementary exercises for abdominal, back, and shoulder muscles.

430pm Recovery (sauna, massage, pool).

adrian przed przysiadem

It is that easy. No voodoo. Nine training sessions in a week.

Monday, Wednesday, Friday two sessions per day.

Tuesday, Thursday, and Saturday one session per day recovery in the afternoon.

This is a typical training week in Polish School of Weightlifting.

 

 

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