Norbert Schemansky Workout

Norbert Schemansky is one of the all-time greats. He is of Polish descent but he also said he is an American and proud of it. He has proven to the sports world that champions can be 40 years old and still reign as king. In this article you will learn how Norbert Schmansky trained and his mental attitude – Mr. Berg

Advices
Determination is important for Norbert. Persistence is a must. You must be willing to accept the challenge that lies immediately ahead. According to Norbert all through his lifting career, it seemed there was always somebody who was supposed to be better than him. The list is long. It goes back to 1948. There was Gregory Novak, John Davis, Jim Bradford, Paul Anderson, Dave Ashman and two more Russians, Vlasov and Zhabotinsky. After all these years of lifting, only the two Russians of modern vintage were in the game. The others were on the sidelines.

norbert schemansky clean pull

“I am of Polish descent. I am an American and proud of it. Everybody knows that a man with Polish blood in his veins never gives up without a battle and an American accepts all challenges no matter how big or small” – Norbert Schemansky

Norbert’s Schemansky training philosophy
As a contest gets closer, he used to eliminate more and more power and substitute it with more and more Olympic lifting. Approximately eight to 10 days before the meet he eliminated all power exercises. During the last two or three weeks he concentrated entirely on lifts!

When Schemansky totaled 1200 pounds, he had a 400 press, a 355 snatch and a 445 clean and jerk.

The outstanding heavy weighs 270 pounds, stands just one-half inch shy of six feet, and was born on May 30, 1924.

His measurements: 
Neck, 18 1/2 inches; arm, 19 1/2; forearm, 15 1/2; wrist, 8 1/2; chest, normal, 52; expanded, 53; waist, 40; hips, 44; thigh, 30 and calves, 18 1/2.

Besides the Olmypic lifts, he did a 600lb squat, 630lb deadlift, 440lb benchpress and 225lb curl. His Olympic record is enviable. In 1948 he was second, first in 1952 and third in 1960. He was been national titlist in 1949, 1951, 1952, 1953, 1954, 1957 and 1962.
norbert schemansky low clean pull weightlifting

Schemansky Training Schedule (Average Week)
Mondays
Low snatch pulls (from rack) – 3×315 pounds, 3×365 and 3×400
Low clean pulls (from rack) – 3×375, 3×450 and 3×525
High snatch pulls (from rack) – 3×315, 3×365 and 3×400
High clean pulls (from rack) – 3×400, 3×475 and 3×550
Press – 3 reps of 250, 275, 300 and 325
Tuesdays
Press – 3 reps of 250, 275 and 300
Squats – 3 reps of 315, 405, 455 and 505
One-quarter squats up to 700 or 800
Sometimes he did press lockout
Thursdays
Power snatch – 2 reps of 205, 255, 245 and 265
Power clean – 2 reps of 300, 320, 340 and 360
Press – 5 reps of 205, 225, 250 and 275
Saturdays: Olympic lifts up to 90 per cent. Sometimes he did squats and/or deadlifts

norbert schemansky weightlifter press

Two or three weeks prior to meet
Monday
Press – 3 reps of 250, 275, 300, 325, 350
Snatch- 2 reps of 205, 225, 245, 265, 285, 305
Clean – 2 reps of 275, 300, 325 and 350
Wednesday
Press – 3 reps of 250, 275, 300 and 325
Snatch – 2 reps of 205, 225, 250 and 275
Clean – 2 reps of 275, 300, 325 and 350
Thursdays Fridays: No workouts

Leave a comment