Product Description
by Glenn Pendlay
with James McDermott and Mike Prevost
“I continue to believe that if you succeed at doing one thing really, really well, everything will work out. Your life will have been worthwhile. Your life will have been a success.”
~ Glenn Pendlay
For many years, Glenn Pendlay dreamed of writing a book that would have helped him when he was an absolute beginner in the sport of weightlifting. American Weightlifting is that dream realized and is the culmination of his life’s work. The text outlines the training methodology he used to train youth and masters athletes, world team members and everyone in between.
“American Weightlifting is wise, nuanced, and creative. I strongly recommend Glenn Pendlay’s book to any athlete and coach who touches a barbell, not just weightlifters.”
—Pavel Tsatsouline, the author of Kettlebell Simple & Sinister
This book contains detailed explanations of Glenn’s Three-Step Top-Down method for teaching snatch and clean and jerk techniques, along with programming for beginner, intermediate, and advanced weightlifters.
- Special considerations of programming for sports athletes are also featured in the text.
- Within these pages, readers will find multi-week programming templates, exercise descriptions, and guidance on competing and nutrition.
- Wonderful stories, experiences, and photos from Glenn’s many years of coaching are also included.
American Weightlifting has something that will help everyone. Whether you’re a weightlifter at any level or merely enthusiastic about strength training, this book will guide you to success in your journey to technical mastery and gaining strength. Every turn of the page will carry you deeper into Coach Glenn Pendlay’s proven methods of training.
“Courage is the most important quality for a weightlifter.”
~ Glenn Pendlay
Topics Covered in American Weightlifting
Glenn Pendlay, Rest in Peace
Foreword, Donny Shankle
Introduction, Trey Goodwin
A Note from James McDermott
Preface
SECTION A—LEARNING THE LIFTS
Chapter 1: Learning the Snatch
The Learning Process
Slow Down and Do It Right
Choosing the Correct Grip Width
The Hook Grip
The Overhead Position
Gaze and the Pressing Era
Correcting the Overhead Position
The Three Step Top-Down Method
The Three Step Top-Down Method: The Snatch
Closing Thoughts
Chapter 2: Learning the Clean
The Front-Rack Position
Front Squats
The Three Step Top-Down Method: The Clean
Closing Thoughts
Chapter 3: Learning the Jerk
Step One—The Press
Step Two—The Push Press
Step Three—The Power Jerk
Step Four—Building the Split Position
Step Five—Special Jerk Exercises
Step Six—The Jerk
Closing Thoughts
SECTION B—TRAINING FOR AMERICAN WEIGHTLIFTERS
Chapter 4: Cultural Differences in Programming
The Soviet Approach
The Bulgarian Approach
An American Approach
Strength and Performance-Enhancing Drugs
Training as a Clean Athlete
Closing Thoughts
Chapter 5: How to Write a Weightlifting Program
Exposing the Fine Details of Programming
A Look Back at Cal Strength and MDUSA Programming
Strength Exercises
Programming Simplified
What are Training Cycles?
Percentages in Training
Strength versus Technique
Specificity versus Adaptation
Transitioning to Weightlifting from a General Strength Background
Measuring Progress
Beginning as a Weightlifter
Success in Weightlifting
Closing Thoughts
Chapter 6: Programming for Beginning Weightlifters
A Beginner’s First Program
Establishing Baselines
Pursuing Technical Mastery
Pursuing Strength
The Back Squat
The Deadlift
Press and Push Press
Posterior-Chain Strength Exercises
Programming Strength Exercises
Programming Posterior-Chain Exercises
Programming the Competition Lifts
Important Program Notes
Changing the Program
Dealing with Missed Lifts
Enjoy Being a Beginner
Instant Gratifi cation
Sample Beginner Program One
Your First Meet
Sample Beginner Program Two
Closing Thoughts
Chapter 7: Programming for Intermediate Weightlifters
Breaking PRs
Setting Up a Training Cycle for the Intermediate Lifter
Complexes
Lifting from Blocks
Timed Sets
Assistance Exercises
Assistance Exercises for the Pull
Power Snatches and Power Cleans
Overhead Assistance Exercises
Assistance Exercises for the Legs
The Texas Method
The Pendlay Cycle
Intermediate Programs
Four-Day Sample Intermediate Program
Five-Day Sample Intermediate Program
Six-Day Sample Intermediate Program Using Timed Sets
Closing Thoughts
Chapter 8: Programming for Advanced Weightlifters
Progressing to Full Time
Recovery—Going the Extra Mile
California Strength and MDUSA Schedule
Individualized Training Cycles
Advanced Strength Training Methods
Isometrics
Snatches and Cleans with a Pause
Lifts with a Slow Eccentric
Advanced Training Program Examples
Donovan Ford’s Program
Jenny Arthur Vardanian’s Program
Jared Fleming’s Program
Kathleen Winters Harris’s Program
Leo Hernandez’s Program
Closing Thoughts
Chapter 9: Westside for Weightlifters
My History with Westside
The Conjugate System
Using Bands and Chains
The Repetition Method
Repetition Method Exercises
Max-Effort Exercises
Exercise Variations
Westside for Weightlifters Programming Overview
Sample Beginner Program
Sample Intermediate Program
Sample Advanced Program
Closing Thoughts
Chapter 10: Programming for Youth, Junior, and Master Weightlifters
Youth Weightlifters—Generally Ages 4 to 9
Youth Weightlifters—Generally Ages 10 to 14
Example Week of Youth Programming
Youth Weightlifters—Generally Ages 15 to 17
Junior Weightlifters—Generally Ages 17 to 20
Masters Weightlifters—Ages 35 to 80 and Above
Closing Thoughts
SECTION C—ESSENTIALS FOR AMERICAN WEIGHTLIFTERS
Chapter 11: Competition Guide
Competition for the Athlete and Coach
Preparing for a Competition
Competition Day
Warm-Up Progression for the Snatch
Warm-Up Progression for the Clean and Jerk
Competition Coaching
Example Warm-Up Progressions
Closing Thoughts
Chapter 12: Making Weight
Practice Cutting Weight First
The Four-Step Process
Timeline to the Weigh-In
Regaining the Lost Weight
Timeline for Refueling after the Weigh-In
Closing Thoughts
Chapter 13: The Weightlifter’s Kitchen
Simple Guidelines
Every Lifter Is Different
Closing Thoughts
Chapter 14: The Razor’s Edge
A Complicated Relationship with Weightlifting
Do You Have What It Takes?
The Other Side of Technical Mastery and Gaining Strength
Closing Thoughts
And Finally…
SECTION D—THE PENDLAY SYSTEM FOR ATHLETIC DEVELOPMENT
Chapter 15: The Clock is Ticking
Training the Younger Athlete
The Art and Science of Coaching
Training Men and Women
The Right Tool for the Job
Closing Thoughts
Chapter 16: The Pendlay Total
Why Not Use the Olympic Lifting Total?
Why Not Use the Powerlifting Total?
Why Not Use the CrossFit Total?
What about Jumping or Throwing?
The Pendlay Total
Plyometrics
The Testing Protocol
Closing Thoughts
Chapter 17: Beginner and Intermediate Athletic Programming
The Beginner Program for Athletics
The Intermediate Program for Athletics
Closing Thoughts
Chapter 18: Advanced Athletic Programming
The Advanced Program Exercise List
Intensity Variation on the Advanced Program
Programming the Advanced Template
Rotating Exercises in the Advanced Template
Conditioning
Closing Thoughts
Chapter 19: Implementing Athletic Programs
Programming for 8 to 12 Years Old
Programming for Older Than 12 Years Old
How to Introduce Exercises
Managing In-Season and Out-of-Season Training
Overview of the Pendlay System Template
Closing Thoughts
Chapter 20: Epilogue: American Weightlifting and the Pendlay Legacy
On Learning the Lifts
On Programming
On Being a Weightlifter
On Coaching
On Communication
Paying It Forward
Closing Thoughts
APPENDICES
Appendix 1: American Weightlifters
Caleb Ward
James Moser
Travis Cooper
James Tatum
Donny Shankle
Jon North
Spencer Moorman
Kevin Cornell
Justin “Moppy” Brimhall
Closing Thoughts
Appendix 2: The Pendlay Articles
Additional Thoughts on Weightlifting
Additional Thoughts on Squat Training
Additional Thoughts on Deadlift Training
Guideposts
The Training Log
About the Co-Authors
James McDermott
Mike Prevost
Acknowledgments
Comments from James
Athlete Models
Photographer Credits
Index
“Maxing out is a legitimate part of the training process. Actually making a new snatch or clean and jerk PR is the best possible training for making a new snatch or clean and jerk PR.”
~ Glenn Pendlay
Get Your Copy Today
Let Coach Pendlay guide you toward your Olympic weightlifting goals through this new book, American Weightlifting.
As with all of the print books sold on OTP, this book includes the ebook files at no additional cost.
Glenn Pendlay
Glenn Pendlay was a Level 5 USA Weightlifting coach, a lecturer, a researcher, and an author. As an athlete, he was active in powerlifting, throwing, and weightlifting, then went on to become one of the most influential and sought-after coaches in America. He held the highest of coaching accreditations and produced world team members, over 100 national champions, more than 20 international medalists, and athletes who collectively broke 10 American records in a single year.
Glenn’s work in the field of endocrinology greatly impacted weight training in the United States. He studied and published papers on how different levels of stress affect the endocrine system and the body’s ability to adapt to stress. This work contributed to developing better training systems for American weightlifters and athletes from other sports, raising the level of performance for US athletes on the national and international stages.
Glenn died on September 5, 2019, after a short battle with cancer. He’s perhaps best remembered for his willingness to share knowledge and for his unrelenting love for the sport of weightlifting.
“Weakness is a crime.”
~ Glenn Pendlay
James McDermott
James McDermott is a USA Weightlifting Level 2 coach who regularly competes in weightlifting meets. As a coach, he’s led seminars, and has taken over 40 individual athletes to their first competitions. Through the barbell club, he’s produced a Masters National Champion, two Masters Pan American Champions, and a Masters World Champion. James has also authored multiple books and is the host of The Barbell Strikes Back! podcast. Visit jamesamcdermott.com for information on his other works.
Mike Prevost
Mike Prevost earned his BA in natural science and behavioral science from the University of Louisiana, Lafayette, his MBA from the Naval Postgraduate School, and his Ph.D. in exercise physiology and kinesiology from Louisiana State University. During his Navy career, he was the staff exercise physiologist for the US Naval Academy, charged with directing the human performance laboratory, serving as a consultant to the athletic department, and managing the remedial fitness programs.
“Success in weightlifting is not just measured by the size of the mark we left on the sport. It’s also measured by the size of the mark the sport left on us.”
~ Glenn Pendlay
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