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

Closed Thread
 
Thread Tools Display Modes
Old 05-19-2009, 12:35 PM   #21
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  
Old 05-21-2009, 04:01 AM   #22
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

21. MAY 09 BW 84KG 56MIN --- RAHMENORIENTIERUNG W5/14-S2/4

Snatch Balance (always started with snatch):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
55.0 kg x 2 reps
60.0 kg x 2 reps
65.0 kg x 2 reps

Clean Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
75.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps
90.0 kg x 3 reps

Power Jerk:
20.0 kg x 2 reps x 2 sets
30.0 kg x 2 reps
40.0 kg x 2 reps
55.0 kg x 2 reps
65.0 kg x 2 reps
70.0 kg x 2 reps
75.0 kg x 2 reps
80.0 kg x 2 reps

Front Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
70.0 kg x 4 reps x 2 sets
80.0 kg x 4 reps
90.0 kg x 4 reps x 2 sets
Rick Deckart is offline  
Old 05-21-2009, 07:43 AM   #23
Chris H Laing
Senior Member
 
Join Date: Sep 2008
Location: Northern VA
Posts: 904
Default

Thanks for the info Peter. Pretty interesting stuff. I'm off to wikipedia to learn more.
__________________
My Log
Chris H Laing is offline  
Old 05-22-2009, 08:30 AM   #24
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

22. MAY 09 BW 85KG 75MIN --- RAHMENORIENTIERUNG W5/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 2 reps
70.0 kg x 2 reps x 2 sets
75.0 kg x 2 reps x 2 sets
80.0 kg x 2 reps x 2 sets
85.0 kg x 2 reps x 2 sets
90.0 kg x 2 reps x 2 sets

Snatch Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 3 sets
78.5 kg x 3 reps

Back Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
80.0 kg x 6 reps
90.0 kg x 6 reps
100.0 kg x 6 reps
110.0 kg x 6 reps
Rick Deckart is offline  
Old 05-23-2009, 07:13 AM   #25
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

23. MAY 09 BW 84KG ~40MIN --- RAHMENORIENTIERUNG W5/14-S4/4

First part...

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 2 reps x 3 sets
65.0 kg x 2 reps
70.0 kg x 2 reps x 2 sets

Rack Jerk:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 2 reps
75.0 kg x 2 reps
80.0 kg x 2 reps
85.0 kg x 2 reps
90.0 kg x 2 reps
Rick Deckart is offline  
Old 06-10-2009, 10:46 AM   #26
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

Had no time to continue the program, to many other obligations, so I switched to something much less time consuming, just as my schedule allows. I may continue the Rahmenorientierung but certainly not in the next four or six weeks. Meanwhile I had two sessions with Peter Immesberger last week; also one session with Oliver Caruso was planned but didn't have the time to go there, well next time...

10 JUN 09 BW 85KG ~45MIN --- THIS AND THAT I

Clean & Jerk:
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
50.0 kg x 2 reps
60.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 2 reps
90.0 kg x 1 rep
95.0 kg x 1 rep
100.0 kg x 0 rep; missed the jerk
100.0 kg x 1 rep
90.0 kg x 1 rep x 2 sets

Front Squat:
70.0 kg x 1 rep
90.0 kg x 1 rep
110.0 kg x 1 rep
120.0 kg x 1 rep
125.0 kg x 1 rep
130.0 kg x 1 rep
115.0 kg x 3 reps x 3 sets
Rick Deckart is offline  
Old 06-11-2009, 04:47 AM   #27
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

11. JUN 09 BW 85KG ~38MIN --- SPEED PRESS

Warmup:
2 min jump-rope; 20 KB swings with 24 kg; calisthenics, a bunch...

Power Clean + Push Jerk (with monster-minis; on the minute):
50.0 kg x 2 reps x 6 sets

Behind Neck Rack Jerk:
50.0 kg x 2 reps
60.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 1 rep
90.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 1 rep
110.0 kg x 1 rep

Banded dislocates
Rick Deckart is offline  
Old 06-14-2009, 04:48 AM
Rick Deckart
This message has been deleted by Rick Deckart.
Old 06-14-2009, 04:49 AM   #28
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

14. JUN 09 BW 85KG ~40MIN ---

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
63.5 kg x 1 rep x 6 sets

Clean & Push Jerk:
40.0 kg x 2 reps
60.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 1 rep x 6 sets

Back Squat:
50.0 kg x 1 rep
90.0 kg x 1 rep
140.0 kg x 1 rep x 2 sets

and a couple of half squats with 160.0 kg, more to get familiar with weights close to double bodyweight on my (old and very fragile) back; also tinkered around with different snatch grip widths; probably staying light this week as I have another coaching session with Peter Immesberger end of the week.
Rick Deckart is offline  
Old 06-14-2009, 08:35 AM   #29
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

14. JUN 09 BW 85KG 25MIN ---

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 1 rep
60.0 kg x 1 rep
65.0 kg x 1 rep x 6 sets

Back Squat:
50.0 kg x 1 rep
90.0 kg x 1 rep
130.0 kg x 1 rep
140.0 kg x 1 rep
Rick Deckart is offline  
Old 06-14-2009, 11:17 AM   #30
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

14. JUN 09 BW 85KG ~8MIN ---

Front Squat:
20.0 kg x 3 reps
50.0 kg x 1 rep
90.0 kg x 1 rep
115.0 kg x 1 rep
135.0 kg x 1 rep; ugly, but I am a bit tired

I am very tempted to repeat my modified Smolov cycle for front squats. The base cycle is just three weeks and if I ever want to front squat double bodyweight I have to start some time working on it. Besides the sessions are relatively short and easy to fit in.
The next four or six weeks of olympic lifting will be mainly technique work with some not to light weights and that would fit well with Smolov.
We shall see...
Rick Deckart is offline  
Closed Thread

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 11:26 AM.

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