oly lifting conversion

7/30/2019 oly lifting conversion

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TheNemesis

WODS

This page is

meant to be a

cheat sheet, of

sorts, for our

Advanced

NemesisProgram

Variations,

which we are

calling The

Nemesis WODS

for short.

If you have never

heard of Nemesis,

then I strongly

suggest youbegin by reading

the original

article, The

Squat Nemesis

Program: An

Introduction To

Volume, Load,

And Intensity

Zone Training.

Nemesis is notjust for squats,

contrary to

popular

perception. It

forms the basis

of all of our

programming

here (and in the

gym at Asheville

Strength).

Specifically in

these areas: the

focus on high

workloads and

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volume in the

right intensity

zones; and a

massively

intuitive approach

to every workout.

In short, Nemesis

style training ismost closely

related to the

way you would

train a Samurai or

other old-school

martial artist. It is

Taoism/Zen

incarnate.

Background

Discussion(Can BeSkipped)The Squat

Nemesis Program

has become

rather famous (or

infamous,

depending upon

how your legs

feel that day) asone of the

hardest, and

most effective

squat programs

anyone has ever

tried.

It is particularly

effective for

intermediate

lifters,interestingly

enough the

biggest gains (40,

60+ pounds in

less than a

month) being

clocked by guys

who ALREADY

squatted double

bodyweight, for

instance.

Your coach, and

my girl, Tamara

(aka Tbone, aka

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The Ninja

Manatee) was

already a

national-level

Olympic

weightlifter with a

225 pound squat

by the time she

tried it. Sheadded about 40

pounds in 6

weeks!

And yet for all

of this success

I was never

satisfied with it

as is. The

Classical version

of the programalways worked

like magic for

about the first

few months.

Then it would

wane a bit

Well, thats not

entirely true. It

waned for those

who were toostrict. For lifters

who act like every

workout is a

performance of a

classical orchestra

(follow the notes

on the page

exactly), the

classical nemesis

program has

limits.

For those lifters

who treated the

workouts as the

performance of a

4 piece jazz band,

the results just

kept on coming.

In other words,

the key todiscovering the

secret to endless

improvement was

to embrace the



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inherent Taoist

nature of the

Nemesis

Program:

Water can

flow or it can

crash. Be water

my friend, said

Bruce Lee. Nowords could more

accurately

express the

underlying keys

to progress that

Nemesis

embodies.

Intensity in all

forms relevant to

strength trainingis essential in

every workout.

No light days.

Thats the

crashing part.

The flowing part

is that you are

meant to listen to

your body with

open ears, gowith it, dont fight

it. If you dont

have a heavy

single in you

today, who cares?

Switch to

something else.

The plan you

had coming into

the gym mayneed to change

based upon how

you feel this

will happen often.

Maybe you

wanted to start

with one WOD,

but that just

wasnt working.

Dont be upset.

(That would

make you a fool.)

It is simply a fact.

Instead, find a

new WOD that



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you can destroy

that day.

If the waves are

high, a relaxing

swim isnt in the

cards. But then,

thats why God

invented surfing!

Dont just go with the

flow, BE the flow.

PRELIMINARYWARNINGS(Mandatory)

WARNING #1

Flowing is not

an invitation to

embrace your

inner pansy ass.

Self responsibility

is at a premium.

You are expectedto work harder

than you ever

imagined

possible. Every.

Single. Day. You

get out what you

put in. Period.

The point of

flowing is to shift

away from

banging your

head against a

wall so that you

can figure out

how to scale it,

go around it, or

grab a giant jack

hammer to help

you bust through

it.

Doggedly

sticking to the

plan is a recipe

for stagnation,



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injury, and idiocy.

Flow so that you

can do MORE

work, not less.

Warning #2

Keep your

emotions in

check. This is

part of your

training.

When you come

into the gym

EXPECTING a

certain thing that

you end up not

getting, you get

pissed. That is

YOUR fault.

Accept this.

Change this. Your

expectations were

foolish. There is

no such thing as

predicting the

future. What

happens is what

happens.

You cant make it

rain tomorrow.

But you CAN be

prepared for the

rain.

A 1 rep max is an

EFFECT, it is NOT

a cause. The

training is the

cause. Get back

to training and

stop feeling sorry

for yourself.

Focus on the

solution, not the

problem.

Warning #3

This is meant to

be a program for

intermediate

lifters, which is

basically every



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single one of us.

Here at

Weightlifting

Academy, we

define beginners

to be people in

that ultra-super-

new phase thatonly lasts about

12 weeks if you

do it right.

We define people

as advanced only

when they are

butting up

against their

genetic

maximums. Youknow what we

mean, those poor

souls who are

happy to add a

single kilo to the

bar every year.

All of the rest of

us are

intermediates.

And this phasewill likely last you

a decade or

longer.

Dont despair.

Being an

intermediate is

awesome. You

get to make

massive gains.

If you are

advanced, then

you are one of

the few people

on earth who are,

and you can do

whatever you

want.

If you are a true

rank beginner(never seriously

squatted before),

dont worry.

Weve got



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something special

coming soon for

you.

Warning #4

Im serious.

There are no light

days. Every day is

a heavy day.

There will be

many who will cry

foul and flip out

in fear of over-

training, injuries,

and the like. Let

them.

Americans have a

strange and

obsessive fear of

over-training

syndrome. And

yet, in all of my

years of

coaching, and as

hard as I have

tried to over-train

my athletes on

purpose I havefailed to do so,

miserably.

Every year, I have

upped the

amount of work I

expect from my

lifters. And every

year the results

come faster.

If you think hard

about this for a

second, it makes

sense why this

has happened.

Do you think

Navy Seals take

light days?

Do you think

the Samuraidid?

Do you think

wolves in the

wild avoid



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sprinting after

their prey

because they

did HIIT

yesterday?

Of course not.

Our species, like

most, is built todo work a lot

of it.

All throughout

history, we have

be forced by

necessity to work

our tails off every

single day. But

now, because our

new moderndefault is to sit

around for 17

hours a day and

sleep 7, we cant

imagine working

out hard in the

gym more than 3

times a week.

Nemesis will do

many things for

you. Among them

will be a return to

your true nature.

THENEMESISPROGRAMADVANCED

VARIATIONS

I know, I just

told you that you

are an

intermediate. So

why am I using

the term

advanced?



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Because were

discussing the

variations of

nemesis that are

an advancement

over the old way.

Thats all.

OverviewNemesis can beused successfully

with a host of

exercises, but the

flagship has

always been

squats. If you are

new to any of

this, we suggest

you begin by

trying this outwith back squats

or front squats.

We can sum your

daily workouts as

follows:

Pick one Ramp

Pick one

Intensifier

(WOD)

Work your tail

off.

Repeat daily (or

as close as you

can get)

Done!

The Ramps are

simply differentways to start with

the empty bar

and end up with

heavy weights. In

the Classical

version of

Nemesis, you

would work up to

a 1rm for

instance. But the

problem was thatpeople kept

asking us HOW

to work up to a

1rm.



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Well we now

have that

outlined for you.

The Intensifiers

are the real

workout of the

day (WOD). We

call themintensifiers on

purpose, by the

way, because

they are

supposed to be

done with

maximum

intensity!

Remember that

there are NO lightdays, where

light means

easy. The weight

may be lighter

today than

yesterday, but

maybe you are

doing more reps,

or you are doing

speed sets, or

pause squats, or

whatever the

point is that you

are ALWAYS

working at

maximum

intensity, no

matter what.

Lastly, if you

want you can add

in a Challenge, or

two. But keep in

mind that the

challenges are

just that. They

are like little

contests, they are

not the

program. Competition

is not the same

as training. It isalmost the

OPPOSITE of

training. Focus

the shear work



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itself that comes

from doing the

Ramp +

Intensifier every

workout.

STEP 1 RAMPS

Start with the bar,

go up!

Working up in

weight isnt as

easy or as simple

as it sounds. Do

you make 10

pound jumps?

30? Do you use

sets of 3, 5, 10,

1?

We have triedjust about

everything at this

point, and weve

found the

following ways of

ramping up

(Ramps) to be

the most useful.

We use them

daily.

Volcano3rm, 2rm,

1rm

Do sets of 3

reps every

set, working

up slowly,

until you get

to a weight

where doing

the 3rd rep

seems

impossible.

Then add



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weight and

do the same

with sets of 2

until finishing

the 2nd rep

seems

impossible.

Then keep

going insingles (sets

of 1) until

you miss.

Once you get

to something

that feels

heavy for a

set of 3, do

not go up by

more than5% at a time.

Why?

Because part

of the point is

to get your

volume in on

the way up,

not just

afterwards for

your back off

sets AKAIntensifiers.

This is by far

the most

commonly

used rep

scheme in the

gym as a

Ramp. Its

shockingly

effective.

MontezumaWorkout:

5rm, 4rm,

3rm, 2rm,

1rm

Same as

Volcano, just

bigger! Work

up in sets of

5 reps until

you can only

do 4, add

weight,



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continue.

NOTES: The

point is not to

truly fail and drop

the bar on the

ground on any of

these RMs. Not

even the single atthe end. The

POINT is to get

up into Zone 1

and do a little

work there. (See

the original article

top on why

and what this is.)

STEP 2

INTENSIFIERS

This is where the

fun begins! Now

that you are

warmed up, havedone a little work

in Zone 1, its

time to pump up

the volume.

You have a lot of

options:

ClassicalNemesis

Workout:Drop to 70%

of your 1rm

and work

back up to a

3rm. Then

drop to 50%

and do 25.

Dont make

jumps larger

than 5% of

your 1rm. Go

until you fail

the 3rd rep.

Re-rack the



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bar and bring

it to 50%,

and do two

sets of 5 reps

as speed sets

= slow on the

way down,

massively

explosive onthe way up.

Mini-Neme

Workout:

33 at 80%

We never do

this anymore

for squats.

Its simply notenough. But

its great as

back off work

for Snatches,

Clean & Jerks,

Jerks off the

rack, heavy

pulls, etc.

HawaiianHolidayWorkout:

Drop back

down to 50%

and do

Montezuma

all over again,

repeat until

death.

This is one ofthose brutal,

but near

perfect

examples of

what were

after.

T-RexWorkout:

Drop to 80%.

Work up in

3s taking

only 2%

jumps.



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Named after

our lifter

Emily T-Rex

Cid.

VelocityRaptor

Workout:

Drop to 70%,work up in

2s with 2%

jumps on the

minute every

minute.

Youll need a

timer for this

one.

NeverEndingStory

Workout:

Put 90% of

todays 1rm

on the bar

and do a

single. Rest.

Do another.

Keep doingthis until you

fail or get 10

total.

Once you can

get 10 singles

with a certain

weight, its

time to go up

in weight.

TheAngrySloth

Workout:

Sets of 2

reps Pause

Squats at

85% or more

until failure.

Squat deep

into the hole,

pause for a

count of 3,



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then come up

as fast as you

can.

TheHappyKangaroo

Workout:

Sets of 2 rep

Jump Squats

at 85% or

more until

failure.

Squat down

slowly and

under control.

Explode out

of the bottom

and keep

increasing

speed as you

come up. You

should be

going so fast

that your

heels come

up off of the

ground on

every rep.JUMP!

EventHorizon

Workout: Atabout 85% of

todays max,

try to get 10

total reps

doing as few

sets as

possible.

Once you can

get 10 reps in

3 sets or less,

you need to

add weight

the next time.

4, 3, 3 would



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do it.

BlackHole

Workout:

Start at about

75% and see

if you can get

21 total repsin just 3 sets.

3 x 7 would

do it.

Once you can

do that, add

weight next

time.

SuperNova

Workout:

Start with

about 65%.

See if you can

get in 35 total

reps in just 3

sets. 3 x 12

would do it.

Once you cando that, add

weight next

time.

ComradeWorkout:

Start at 90%

and do 3

reps. Drop

5% and do 3

reps. Repeatuntil you get

to 70%.

This is

reverse

Classical

Nemesis, thus

the name

get it?

Invented andutilized often

by our lifter

Zach Bijesse.



19/23

Reg ParkWorkout:

55 at 80%

or more

Named after

the

bodybuilder

of the oldschool era,

the man who

influenced

Arnold.

TheTerminator

Workout: 5

x 10 at 60%

or more

Once you can

get 5 sets of

10 reps at a

certain

weight, go up

next time.

TidalWave

Workout:10 minute

AMRAP (as

many reps as

possible) with

80%

You can rest

if you need

to, doesnt

matter. You

have 10

minutes to

accumulate as

many reps as

you can with

this weight.

TsunamiWorkout: 20

minute

AMRAP with80%

Just like Tidal

Wave, only

bigger and



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deadlier.

ChineseDragon

Workout:

Drop to 50%

and ramp up

to a 7rm

Yes, do 7s all

the way up.

Great for

bodybuilding

purposes.

SnatchWOD

(Only use for

snatches)

Workout:

Take 10

attempts at

85%, make

or miss. No

rest. Just

reset the bar

and go on

every rep.

If you make 8

of them, raise

the weight

next time.

Yin YangBang

(Only use for

snatches and

cleans)

Workout:

Start at 70%

and work up

to a 3rm,

2rm, 1rm with

the

Yin/Yang

snatch drill

This workout

is DEEPLYimportant for

many lifters

when working

their Olympic

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lifts. When in

doubt, do

this.

ApocalypseNow

Workout:

Choose any

THREE of theabove and do

all of them.

In case you

have nothing

better to do,

you may as

well do more

work.

CHALLENGES(optional)

These are just for

fun, and should

never be

confused with the

workouts

themselves.

However, if you

are looking to

show off and/or

add in some extra

work on top of

what you already

did, you have my

blessing.

RepMaxesAnything

from a 1rm to

a 10rm.

Note that you

already have

a bunch of

these build

into your

Ramps for theday. But you

can always go

back and try

again!



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The BulkyManatee

AMRAP at

60% or more.

Once you can

get 20 reps,

its time to

increase theweight.

The DanJohn

50 reps with

your own

body weight

on the bar.

Well call this

some kind of

insanity and

thats coming

from me.

FUN EXAMPLE:

Heres our lifter

Sara. She thought

she was going for

the Bulky

Manatee but

she nearly ended

up doing the Dan

John. She did 60

kg x 44 reps

she only weighs

63!



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