How to Start Training After a Long Gym Layoff | Olympic Weightlifting GPP

With gyms slowly opening back up across the nation, many avid lifters are head back into training ready to lift and make up for lost time. Before you head in, however, I want to talk about WHAT NOT TO DO when going back into the gym (at least for the first few weeks)!

Not an Olympic weightlifter? ​​These rules still apply, just change the movements to any regular fitness routine!

1. Try to lift like you were prior to shutdowns.

While I understand that you are ready to train hard, get strong, and lift after months of bodyweight and band workouts, you need to ease back into the training process. Not only is the loading much, much higher with the Olympic lifts, the connective tissues and impact of the movements on key joints like the ankles, knees, hips, and shoulders will most certainly need to adapt to the stress and velocities of the movements. Failure to do so could lead to muscle strains, excessive connective tissue stress, and tendinopathies... all of which take at least (AT LEAST) 8-12 weeks to heal. So, take your time. Easing back into things for 4-6 weeks will do you wonders as we approach the back half of 2020 and the national and local weightlifting events to come.

2. Think that your high volume bodyweight blasters have prepared you to go back HARD.

While you did wonders to your body staying active during the shutdowns, bodyweight training (especially for Olympic lifters and more advanced athletes) is not the most effective at building the necessary physiological adaptations needed for the sport of weightlifting. While you most certainly may mentally feel ready, loads and lifts will most likely feel heavier, slower, and just a little "off". Taking the first month to ease back into training, work on developing the timing, speed, and base again can all be done with a program that is 3/4 the amount of volume you were doing prior to the training layoff.

3. Think you need to do snatches and clean and jerks EVERY day you train to get better.

This is a key one, as most of you will want to snatch, clean, and jerk daily after months off. While even light, these movements are stressful to the body, and can take some time to allow for the tendons and connective tissues to get use to the forces placed upon them as you move at high speeds and impact with the floor. 

In a previous off-season cycle, a good friend of mine (and fellow weightlifting coach, Alec Pagan) cam up with a simple program in which I performed the snatch and clean and jerk literally once a week, for 8 weeks (I did squat, bench press, and deadlift 2 times a week), and saw not only INCREASES in my front squat and deadlift, but also had NO decreases in my lifting performance relative to other training cycles where I trained the movements 3+ times per week. 

Here's what my 3-day plan looked like (I did bodyweight stuff at home other days).

Day 1 

- Pause Back Squat: 8-10RM, with backoff sets
- Clean Deadlift: 4-6(2-5)/% of squat
- Incline Bench Press: 8-10RM, with backoff sets 
- Pull Up 5(5)
- Skullcrusher 4(8)

Day 2

- Hang Snatch + Snatch: 8(1+1)/70-80% 
- Hang Power Clean + Pause Clean + Power Jerk: 8(1+1)/70-80% 
- Push Press: 3-5(3-5)/70-75%

Day 3

- Pause Front Squat: 1-3RM
- Pause Deadlift: 3-5RM
- Bench Press: 8-10RM, with backoff sets
- Chin Up 4(8-10)
- Dip 4(8-10)

Need a Plan? Check out my 4-Week GPP Olympic Weightlifting Program.

4. Walk into gym without a plan!

As you may have guessed, having a plan is where this article ends! You need to have a plan to succeed, not only in 3-6-12 months from now, but to navigate the next 4 weeks or so as you ease back into things. 

My fear is that many lifters will let EGO and previous notions and maxes guide them during this next month or so, and some will be OK, and others not so much. 

If you have a plan, make sure you review it to be clear about what are your expectations for yourself. NONE of those should be to hit a certain number on the bar. 

Here are some sample expectations I have for myself and my lifting team:

- 100% workout completion (3-5 workouts per week)
- NO MISSED LIFTS
- 100% adherence to the program (no extra lifts)... of course, this assumes the program is good
- NO joint/tendon pain or discomfort (if so, need to modify)
- NO workout, movement, or set is taken past a 8 out of 10 RPE until week 3 or more. 
- LEAVE 1-3 PERFECT REPS IN THE TANK... Lifts that are taken to 9 RPE are never missed, and always have one good rep (at least) in the tank.
- NO technical breakdowns on the strength lifts
- NO UGLY LIFTS

What Next... ?

Well, my hope is that you approach the next 4-8 weeks in a smart, patience-driven manner, and do not let your ego, your previous successes, and your ego guide you during this REBUILD phase (because that's exactly what this is, a rebuild). Take this time to slowly ramp up again, treat yourself like a rehabbing athlete and beginner, and have a long-term vision of your growth (not, a 4-8 week PR plan). 

If you are in need of a program that does just that, check out my "Back in the Saddle" 4-Week GPP Weightlifting program.

It's a 5-day a week, General Physical Preparedness Olympic weightlifting program and is everything you need (regardless of level) to get back on that horse!