Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 05-19-2009, 12:35 PM   #20
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

Quote:
Originally Posted by Chris H Laing View Post
Whats Rahmenorientierung?
Rahmenorientierung, german from Rahmen = Frame and Orientierung = Orientation; basically the cycles the german weightlifting coaches use for programming, they get these from the headquarter. It is nothing more than a chart, where for each week the average workset weights, the number of repetitions/exercise and the top set/exercise for the week is listed. These cycles base on eight exercises: 1) snatch, 2) clean & jerk, 3) Rack Jerk, 4) Push Press, 5) Snatch Pull, 6) Clean Pull, 7) Front Squat and 8) Back Squat and along this a lot of assistance exercises, depending on the weaknesses of the trainees.

The weights are given in percentages based on the projected max for the snatch and clean & jerk you want to lift at the end of the cycle. As a rule of thumb you take your best lifts and add 10 kg to each, that's your goals for the cycle and on that goal the given percentages are based.

To make things a little bit easier all german coaches who train high calibre athletes use a little piece of software known under the name Winwota which I bought two years ago but never really used much. With Winwota you can flesh that chart out into a training plan quite easily, keep a log of the work done and analyse it. All top german weightlifter train like that for at least the last 15 years.

The Rahmenorientierung I based this cycle on is what the german junior team used to prepare for the EM 2007 in Pavia.
Rick Deckart is offline  
 

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 06:10 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator