Generated by Rank Math SEO, this is an llms.txt file designed to help LLMs better understand and index this website. # Gabriel Sincraian: Olympic Weightlifting Training Programs ## Sitemaps [XML Sitemap](https://gabrielsincraian.com/sitemap_index.xml): Includes all crawlable and indexable pages. ## Posts - [The Third Pull Explained](https://gabrielsincraian.com/the-third-pull-explained/): The third pull is the most overlooked part of the snatch. I break down exactly how to master the transition under the bar and why the best athletes look the same at 80% and 100%. - [Karlos Nasar’s Technique Has Changed – Here’s Exactly How](https://gabrielsincraian.com/karlos-nasar-technique-has-changed/): Karlos Nasar turned 22 and he's making big changes to his technique. I break down exactly what changed in his clean & jerk, why he missed at 223kg, and why I think he's doing the right thing. - [Using a belt and knee sleeves in training: Yes or No?](https://gabrielsincraian.com/using-a-belt-and-knee-sleeves-in-training/): Should you train with a belt, knee sleeves, or wrist wraps? In this video, I break down who actually benefits and when. Yes, equipment is allowed and can add kilos, but for beginners it can hide technical gaps, limit mobility, and increase injury risk. Pros may accept that trade-off; most lifters shouldn’t. Build real strength first, master bracing and quality reps, then add support if it fits your goals. Watch the full video for my step-by-step recommendations. - [Internal or External Rotation? The Lockout in the Snatch and Clean & Jerk](https://gabrielsincraian.com/the-lockout-internal-or-external-rotation/): Lockout is different for every athlete, and forcing an external rotation can lead to injuries or limitations in progress. In this article, we discuss the correct rotation of the arms in the snatch and clean & jerk, and why it's important to adapt the technique to your body structure. - [How to Overcome Mental Blocks in the Clean & Jerk!](https://gabrielsincraian.com/mental-blocks-in-the-clean-jerk/): This way of training has helped me overcome my mental blocks at heavy weights and avoid clarking. - [Knees should not pass tiptoes… BULL**IT!](https://gabrielsincraian.com/knees-should-not-pass-tiptoes-bull-it/): I have heard many times that the knees should not go past the top of the feet or that squats performed with the knee bent high (all the way down) cause pain, and for me, these two "myths" are closely related and can cause more problems with posture and biomechanics, unless we do the opposite. - [Space is what makes the body move](https://gabrielsincraian.com/space-is-what-makes-the-body-move/): Now, take the two elements and apply them to the exercises in the gym. Space is what makes the body move! - [How to Prepare for Your Next Big Competition: 10 Essential Tips](https://gabrielsincraian.com/how-to-prepare-for-your-next-big-competition/): Give the competition's rules and regulations careful reading. Avoiding any last-minute surprises and making sure your efforts are directed at what really counts can be achieved by knowing what is expected and what is not. Prepare for Your Next Big Competition! - [Why am I NOT Coaching the Triple Extension?](https://gabrielsincraian.com/why-am-i-not-coaching-the-triple-extension/): Triple extension is a controversial topic in weightlifting. Many coaches and athletes overuse this concept, often blaming a missed attempt on the athlete not being fully extended. In this article, I will share my personal opinion and hopefully give you a better understanding of the purpose so you can improve your technique in training. - [How to use Hook Grip in Snatch!](https://gabrielsincraian.com/how-to-use-hook-grip-in-snatch/): Using the hook grip in weightlifting is an often-overlooked method that is shown in this video. It is mostly shown in the snatch. Gabriel stresses that it's not enough to just grab the barrell; the technique must be used properly. - [The Types of Snatch | Olympic Weightlifting](https://gabrielsincraian.com/the-types-of-snatch-olympic-weightlifting/): In conclusion on the types of snatch, each method of snatching has its own benefits. It's important for players to find a style that works with their skills and body type. To improve your success and reach your goals, you need to change and improve your method. - [The Biopsychosocial Model of Pain](https://gabrielsincraian.com/the-biopsychosocial-model-of-pain/): This model was developed by George L. Engel and Jon Romano from the University of Rochester in 1977. They are widely regarded as the first to propose a biopsychosocial model. Engel's biopsychosocial model reflects the development of disease/pain through the complex interaction of biological (genetic, biochemical, etc.), psychological (mood, personality, behavior, etc.), and social (cultural, familial, socioeconomic, medical, etc.) factors. - [Unlocking Optimal Movement: The Role of Bones, Muscles, and Nervous System in Mobility](https://gabrielsincraian.com/unlocking-optimal-movement/): When it comes to movement, the bone system, muscles, and nervous system play vital roles. Optimal Movement refers to the body's ability to move freely without any restrictions, making it a crucial aspect of overall health. - [8 Benefits of Olympic Weightlifting for Your Health](https://gabrielsincraian.com/8-benefits-of-olympic-weightlifting/): Olympic weightlifting, also known as weightlifting, is a popular sport that involves two lifts: the snatch and the clean and jerk. The snatch involves lifting the weight from the ground to an overhead position in one continuous movement, while the clean and jerk involve lifting the weight to the shoulders (the clean) before pressing it overhead (the jerk). - [Programming for Olympic Weightlifting: A Comprehensive Guide](https://gabrielsincraian.com/programming-for-olympic-weightlifting/): Programming for Olympic Weightlifting brings numerous benefits, including: - [The Scapulae (Shoulder Blade)](https://gabrielsincraian.com/the-scapulae/): In the last article of this "stability" series, we will talk about the shoulder and the scapulae( shoulder blades) from a bit of a different point than the "mobility" side. We can't really untie these two because they kinda work in synergy with one another. That is right, today you will learn to make your scapulae as stable as a katana BLADE.( get it? Shoulder BLADE? Ok, going forward) - [The Low Back](https://gabrielsincraian.com/the-low-back/): As I said, the lower back acts like a connector, a bridge of stability to express the force produced by your legs and hips. Because it does not have the mobility of the joints that surround it, the low back needs to remain stable and as stiff as possible during heavy loading, especially talking about the snatch and the front rack position( or when doing full cleans and front squats).  Think about it like this: you cannot fire a cannon from a canoe. Even if you pack a massive amount of power, the unstable surface will just absorb and dissipate it. Or jumping as high as you can while being on the sand. The sand will just fall under your legs and you will perform way submaximal. - [Five Tips to Improve Your Snatch](https://gabrielsincraian.com/five-tips-to-improve-your-snatch/): The snatch is one of the major Olympic weightlifting movements, and it's as complex as it is effective. The snatch involves five major steps: the starting position, the pull, the explosion, the catch, and the overhead recovery. - [The Shoulder](https://gabrielsincraian.com/the-shoulder-mobility/): In the last article, we talked about the upper body foundation of strength, the star that helps you not to drop that bar in front of you in a snatch: the T-spine. If you didn't read it, make sure to go back and check it out, as it strongly ties to what we are gonna be talking about in the current article. In today's special, we bring the light to the last expression of force and stability: the shoulder joint. - [The Thoracic Spine](https://gabrielsincraian.com/the-t-spine/): This is really a simple one. Take a foam roller and place it right below your scapulas, on your thoracic spine. Now bend one leg and cross it on the other while repetitively bending backward at the spine. Do this for 10 slow reps then switch sides, taking the other leg and crossing it. Do this for 3-4 sets, 2-3 times/week. - [The Hip](https://gabrielsincraian.com/the-hip/): As it was mentioned in the last article, the hip is one of the real powerhouses when it comes to weightlifting. When we talk about squats, pulls off all sorts, and especially the base movements( snatch and clean and jerk) the hips with their muscles are the prime movers. Have you ever questioned why weightlifters are known for their overdeveloped glutes and legs? Exactly, weightlifting as a sport is based primarily on EXTENDING the body with a ton of weight in your hands, and the main movement that is based on is hip extension. The hips act not only as a foundation of strength and power but as stabilizers too, but we will talk about it later. - [The Knee](https://gabrielsincraian.com/the-knee/): The knee is one of the two most important joints for generating real power and speed in weightlifting( the other being the hip). It's not a complicated task to observe that the knee, being a less mobile joint, acts as an engine when talking about generating the speed and power in the cleans and jerks, the snatches, and squats( of course) but even in variations of the push presses. - [The Ankle](https://gabrielsincraian.com/the-ankle-mobility/): The ankle is also a crucial point in the overall structure, being one of the most important joints when it comes to weightlifting, not only because of it's capacity to absorb shocks and impact but also because of it's force transfer. Having strong and mobile ankles truly consists one of the foundational parts of being a good weightlifter. Yes, being able to generate a ton of force and power with your legs is nice, but if you have unstable ankles is like lifting on Bosu balls. - [The Foot](https://gabrielsincraian.com/the-foot/): The Foot is the foundation of every lift in weightlifting. Learn how proper foot pressure, balance, and stability improve technique and prevent common mistakes. - [How to start weightlifting](https://gabrielsincraian.com/how-to-start-weightlifting/): I receive many questions on social media about how to start weightlifting as a complete beginner. Nowadays athletes are not very patient and everyone wants to lift as much as possible in a short time or even better without practicing the fundamental exercises for too long. They search for a lot of information on the internet and try to implement it in their routine without knowing what they're doing. - [How I began Weightlifting](https://gabrielsincraian.com/how-i-began-weightlifting/): Growing up, I tried a variety of school sports including athletics, basketball, soccer, gymnastics, and even dancing. However, my poor physique often held me back and I was rejected from certain teams. It wasn't until 1996 when I was introduced to weightlifting by two friends from my neighborhood that I found my true passion in sports. ## Pages - [Level 2](https://gabrielsincraian.com/my-events/training-camps/level-2-camp/): This camp is available exclusively to athletes who have already completed Level 1. I created this training camp because many participants wanted to return to Romania for more training without having to repeat the entire beginner curriculum. - [Level 1](https://gabrielsincraian.com/my-events/training-camps/level-1/): Home - [Q Points Calculator](https://gabrielsincraian.com/q-points-calculator/): Home - [One Rep Max Calculator](https://gabrielsincraian.com/one-rep-max-calculator/): Home

#

Athlete

Country

Bodyweight

Category

Snatch

C+J

Total

Sinclair

Competition

Video

1

Naim Suleymanoglu

TUR

59.7

60

152.5

190

342.5

500.7047

1988 Olympic Games (Seoul)

Play

2

Yurik Vardanyan

URS

85.7

90

190

228

418

494.3711

1982 USSR Championship

Play

3

Lasha Talakhadze

GEO

182.9

109+

225

267

492

492.2735

2021 World Championship (Tashkent)

Play

4

Viktor Solodov

URS

-

90

190

233

423

489.3309

1984 Friendship Games (Varna)

Play

5

Yury Zakharevich

URS

109.55

110

210

245

455

489.2318

1988 Olympic Games (Seoul)

Play

6

Angel Genchev

BUL

67.35

67.5

160

202.5

362.5

489.1152

1988 Olympic Games (Seoul)

Play

7

Asen Zlatev

BUL

82.3

82.5

180

225

405

488.4222

1986 World Championships (Sofia)

Play

8

Aleksandr Kurlovich

URS

130.2

110+

212.5

260

472.5

486.4614

1987 World Championships (Ostrava)

Play

9

Nicu Vlad

ROU

99.6

100

200.5

237.5

438

486.3991

1986 World Championships (Sofia)

Play

10

Anatoly Khrapaty

URS

-

90

185

235

420

485.8605

1988 European Championships (Cardiff)

Play

11

Anatoly Pisarenko

URS

123

110+

200

265

465

484.5928

1984 Friendship Games (Varna)

Play

12

Aleksandar Varbanov

BUL

-

75

-

-

382.5

484.3372

1988 (Plovdiv)

Play

13

Blagoy Blagoev

BUL

-

90

195

222.5

417.5

482.9685

1982 World Cup (Sweden)

Play

14

Ivan Chakarov

BUL

-

90

187.5

230

417.5

482.9685

1988 European Championships (Cardiff)

Play

15

Pavel Kuznetsov

URS

-

100

192.5

242.5

435

482.3542

1987 USSR Championships (Arkhangelsk)

Play

16

Leonid Taranenko

URS

147.5

110+

210

266

476

480.7218

1988 Samboy Chips Cup (Canberra)

Play

17

Oleg Perepetchenov

RUS

-

77

175

210

385

480.5391

2000 (Lipetsk)

Play

18

Alexander Gunyashev

URS

131

110+

211

255

466

479.2023

1984 (Reims)

Play

19

Akakios Kakiasvillis

GRE

89.25

90

177.5

235

412.5

478.9404

1992 Olympic Games (Barcelona)

Play

20

Ashot Danielyan

ARM

160

105+

215

262.5

477.5

478.8364

1999 (Armenia)

Play

21

Jaber Saed Salem

QAT

123.64

105+

205

255

460

478.8090

2000 Olympic Games (Sydney)

Play

22

Liao Hui

CHN

68.68

69

166

193

359

478.5631

2014 World Championships (Almaty)

Play

23

Sergey Syrtsov

URS

89.45

90

190

222.5

412.5

478.4680

1992 Olympic Games (Barcelona)

Play

24

Evgeny Chigishev

RUS

124.13

105+

210

250

460

478.3783

2008 Olympic Games (Beijing)

Play

25

Adam Saidullayev

URS

-

90

186

227.5

413.5

478.3412

1981 Cup of the USSR (Donetsk)

Play

26

Mikhail Petrov

BUL

-

67.5

158

-

355

478.3302

1987 World Cup (Seoul)

Play

27

Galabin Boevski

BUL

68.78

69

162.5

196.5

359

478.1369

2000 Olympic Games (Sydney)

Play

28

Zdravko Stoichkov

BUL

-

75

167.5

210

377.5

478.0060

1984 Friendship Games (Varna)

Play

29

Stefan Botev

BUL

110

110

195

250

445

477.8787

1990 European Championships (Aalborg)

Play

30

Aleksey Petrov

RUS

90.58

91

186

228

414

477.5860

1994 World Championships (Istanbul)

Play

31

Boris Seregin

URS

99.75

100

192.5

237.5

430

477.2496

1986 World Championships (Sofia)

Play

32

Hossein Rezazadeh

IRI

147.48

105+

212.5

260

472.5

477.1944

2000 Olympic Games (Sydney)

Play

33

Alexander Popov

RUS

-

100

190

240

430

476.8099

1988 USSR Championships (Kharkov)

Play

34

Lu Xiaojun

CHN

76.4

77

176

204

380

476.3085

2013 World Championships (Wroclaw)

Play

35

Alexander Pervy

URS

81.4

82.5

175

217.5

392.5

475.9477

1982 World Championships (Ljubljana)

Play

36

Shi Zhiyong

CHN

-

69

160

198

358

475.8759

2017 Chinese National ( Tianjin )

Play

37

Nijat Rahimov

KAZ

76.19

77

165

214

379

475.7671

2016 Olympic Games (Rio)

Play

38

Ilya Ilyin

KAZ

93.52

94

185

233

418

475.7505

2012 Olympic Games (London)

Play

39

Andrei Aramnau

BLR

104.76

105

200

236

436

475.6092

2008 Olympic Games (Beijing)

Play

40

Borislav Gidikov

BUL

74.8

75

167.5

207.5

375

475.5461

1988 Olympic Games (Seoul)

Play

41

Andreas Behm

GER

-

67.5

-

-

352.5

474.9617

1984 (Schwedt)

Play

42

Chen Lijun

CHN

61.89

62

150

183

333

474.8208

2015 World Championships (Houston)

Play

43

Karlos May Nasar

BUL

93.5

96

188

229

417

474.6541

2025 European Championship (Chisinau)

Play

44

Pyrros Dimas

GRE

82.06

83

180

213

393

474.6369

1996 Olympic Games (Atlanta)

Play

45

Rumen Teodosiev

BUL

-

90

180

230

410

474.2924

1987 European Championships (Reims)

Play

46

Dmitry Klokov

RUS

110.7

105+

202.5

240

442.5

474.2813

2005 Russia

Play

47

Kim Un-Guk

PRK

61.81

62

154

178

332

473.8122

2014 Asian Games (Incheon)

Play

48

Sohrab Moradi

IRI

94

94

184

233

417

473.6184

2017 World Championships (Anaheim)

Play

49

Vyacheslav Klokov

URS

109.55

110

192.5

247.5

440

473.1033

1983 World Championships (Moscow)

Play

50

Ronny Weller

GER

146.88

105+

210

257.5

467.5

472.3661

2000 Olympic Games (Sydney)

Play

51

Long Qingquan

CHN

55.68

56

137

170

307

472.1409

2016 Olympic Games (Rio)

Play

52

Kianoush Rostami

IRI

84.26

85

179

217

396

472.1264

2016 Olympic Games (Rio)

Play

53

Sergey Nagirny

URS

120

110+

200

250

450

471.7511

1988 USSR Championships (Kharkov)

Play

54

Viktor Sots

URS

98.25

100

190

232.5

422.5

471.5901

1982 World Championships (Ljubljana)

Play

55

Kim Tae-Hyun

KOR

133.36

105+

200

260

460

471.4707

2000 Olympic Games (Sydney)

Play

56

Ruslan Nurudinov

UZB

104.78

105

193

239

432

471.2155

2014 World Championships (Almaty)

Play

57

Timur Taymazov

UKR

107.4

108

200

235.5

435.5

471.1910

1994 World Championships (Istanbul)

Play

58

Plamen Jeliazkov

BUL

-

77

172.5

205

377.5

471.1779

2002 (Doha)

Play

59

Zhan Xugang

CHN

69.98

70

162.5

195

357.5

471.1729

1996 Olympic Games (Atlanta)

Play

60

Taner Sagir

TUR

76.1

77

172.5

202

374.5

470.4213

2004 Olympic Games (Athens)

Play

61

Sergei Filimonov

KAZ

76.5

77

173

202.5

375.5

470.3340

2002 Asian Games (Busan)

Play

62

Laszlo Barsi

HUN

82.3

82.5

180

210

390

470.3325

1987 World Championships (Ostrava)

Play

- [Sinclair Coefficient Calculator](https://gabrielsincraian.com/sinclair-coefficient-calculator/): Find out your Sinclair Coefficient and best IWF results. - [Strength Calculator](https://gabrielsincraian.com/strength-calculator/): Home - [Thank You](https://gabrielsincraian.com/online-coaching-form/thank-you/): Your form was submitted succesfully and I will get back to you in less than 24 hours. - [Online Coaching Form](https://gabrielsincraian.com/online-coaching-form/): Home - [Exercise Library](https://gabrielsincraian.com/exercise-library/): Home - [Cookies Policy](https://gabrielsincraian.com/cookies/): Cookies are small text files that can be used by websites to make a user’s experience more efficient. - [Online Coaching (1-on-1)](https://gabrielsincraian.com/membership/online-coaching/): This online coaching package is for those of you who want close attention paid to your training. Every weightlifter has their weaknesses, and with my personal attention we will be able to focus on fixing your weak points. I will answer all your questions, as well as provide coaching cues and recommendations based on the videos you provide. - [My Events](https://gabrielsincraian.com/my-events/): Home - [Training Camps](https://gabrielsincraian.com/my-events/training-camps/): Home - [Membership](https://gabrielsincraian.com/membership/): Get access to exclusive training programs, available directly on our website, with a membership pass. - [Weightlifting Programs](https://gabrielsincraian.com/weightlifting/): Home - [Shop](https://gabrielsincraian.com/shop/) - [Account](https://gabrielsincraian.com/account/): Home - [Checkout](https://gabrielsincraian.com/checkout/): Home - [Cart](https://gabrielsincraian.com/cart/): Home - [Privacy Policies](https://gabrielsincraian.com/privacy-policies/): Gabriel Sincraian Weightlifting (“we,” “our,” or “us”) is committed to protecting your privacy. This Privacy Policy explains how your personal information is collected, used, and disclosed by Gabriel Sincraian Weightlifting. - [Terms & Conditions](https://gabrielsincraian.com/terms-conditions/): By accessing and placing an order with Gabriel Sincraian Weightlifting, you confirm that you are in agreement with and bound by the terms of service contained in the Terms & Conditions outlined below. These terms apply to the entire website and any email or other type of communication between you and Gabriel Sincraian Weightlifting. - [Seminars](https://gabrielsincraian.com/my-events/seminars/): With my seminars, I want to share the experience and knowledge gained after more than 10000 hours of Olympic Weightlifting. Small tips can help you save years of practice, so book a seminar for your gym right now. - [Contact](https://gabrielsincraian.com/contact/): Home - [About](https://gabrielsincraian.com/about-gabriel-sincraian/): Home - [Blog](https://gabrielsincraian.com/olympic-weightlifting-blog/) - [Home](https://gabrielsincraian.com/): BE THE BEST YOU CAN BE WITH OUR ## Exercise Library - [Muscle Snatch + Snatch Balance + OHS](https://gabrielsincraian.com/exercise-library/muscle-snatch-snatch-balance-ohs/) - [Muscle Snatch + Snatch Balance](https://gabrielsincraian.com/exercise-library/muscle-snatch-snatch-balance/) - [Snatch + Hang Snatch + Low Hang Snatch](https://gabrielsincraian.com/exercise-library/snatch-hang-snatch-low-hang-snatch/) - [Block Power Snatch + Block Snatch](https://gabrielsincraian.com/exercise-library/block-power-snatch-block-snatch/) - [Thruster](https://gabrielsincraian.com/exercise-library/thruster/) - [Power Snatch + Snatch Balance](https://gabrielsincraian.com/exercise-library/power-snatch-snatch-balance/) - [Negative Snatch Pull](https://gabrielsincraian.com/exercise-library/negative-snatch-pull/) - [Muscle Snatch + Tall Snatch](https://gabrielsincraian.com/exercise-library/muscle-snatch-tall-snatch/) - [Muscle Clean + Tall Clean](https://gabrielsincraian.com/exercise-library/muscle-clean-tall-clean/) - [Muscle Clean + Strict Press](https://gabrielsincraian.com/exercise-library/muscle-clean-strict-press/) - [Muscle Clean + Front Squat](https://gabrielsincraian.com/exercise-library/muscle-clean-front-squat/) - [Low Hang Snatch](https://gabrielsincraian.com/exercise-library/low-hang-snatch/) - [Low Block Snatch Pulls](https://gabrielsincraian.com/exercise-library/low-block-snatch-pulls/) - [Clean + Front Squat + Jerk](https://gabrielsincraian.com/exercise-library/clean-front-squat-jerk/) - [Power Clean + Power Jerk](https://gabrielsincraian.com/exercise-library/power-clean-power-jerk/) - [Good Mornings](https://gabrielsincraian.com/exercise-library/good-mornings/) - [Block Power Clean](https://gabrielsincraian.com/exercise-library/block-power-clean/) - [No Foot Power Clean + Jerk](https://gabrielsincraian.com/exercise-library/no-foot-power-clean-jerk/) - [Muscle Clean + Push Press](https://gabrielsincraian.com/exercise-library/muscle-clean-push-press/) - [No Foot Power Snatch](https://gabrielsincraian.com/exercise-library/no-foot-power-snatch/) - [Hang Power Clean + Jerk](https://gabrielsincraian.com/exercise-library/hang-power-clean-jerk/): Hang Power Clean + Jerk - [Snatch Push Press + OHS](https://gabrielsincraian.com/exercise-library/snatch-push-press-ohs/) - [Barbell Bicep Curls](https://gabrielsincraian.com/exercise-library/barbell-bicep-curls/): Barbell Bicep Curls - [Belt Squat](https://gabrielsincraian.com/exercise-library/belt-squat/) - [Muscle Snatch + Overhead Squat](https://gabrielsincraian.com/exercise-library/muscle-snatch-overhead-squat/) - [Side Plank](https://gabrielsincraian.com/exercise-library/side-plank/) - [Snatch Pull + Snatch](https://gabrielsincraian.com/exercise-library/snatch-pull-snatch/) - [Snatch Pull + Hang Snatch Pull](https://gabrielsincraian.com/exercise-library/snatch-pull-hang-snatch-pull/) - [Snatch + Hang Snatch](https://gabrielsincraian.com/exercise-library/snatch-hang-snatch/) - [Power Clean + Push Press](https://gabrielsincraian.com/exercise-library/power-clean-push-press/) - [Power Clean + Jerk](https://gabrielsincraian.com/exercise-library/power-clean-jerk/): Power Clean + Jerk - [Power Clean + Hang Power Clean](https://gabrielsincraian.com/exercise-library/power-clean-hang-power-clean/) - [One Arm Dumbbell Row](https://gabrielsincraian.com/exercise-library/one-arm-dumbbell-row/) - [One Arm Dumbbell Press](https://gabrielsincraian.com/exercise-library/one-arm-dumbbell-press/) - [No Foot Clean + Jerk](https://gabrielsincraian.com/exercise-library/no-foot-clean-jerk/): No Foot Clean + Jerk     - [Leg Extension](https://gabrielsincraian.com/exercise-library/leg-extension/) - [Leg Curls](https://gabrielsincraian.com/exercise-library/leg-curls/) - [Incline Dumbbell Press](https://gabrielsincraian.com/exercise-library/incline-dumbbell-press/) - [Hang Snatch + Low Hang Snatch](https://gabrielsincraian.com/exercise-library/hang-snatch-low-hang-snatch/) - [Front Squat + Jerk](https://gabrielsincraian.com/exercise-library/front-squat-jerk/) - [Dumbbell Bench Press](https://gabrielsincraian.com/exercise-library/dumbbell-bench-press/) - [Deficit Snatch Pull](https://gabrielsincraian.com/exercise-library/deficit-snatch-pull/) - [Deficit Snatch](https://gabrielsincraian.com/exercise-library/deficit-snatch/) - [Close Grip Bench Press](https://gabrielsincraian.com/exercise-library/close-grip-bench-press/) - [Clean + Front Squat](https://gabrielsincraian.com/exercise-library/clean-front-squat/) - [Bulgarian Split Squat](https://gabrielsincraian.com/exercise-library/bulgarian-split-squat/) - [Block Clean + Jerk](https://gabrielsincraian.com/exercise-library/block-clean-jerk/) - [Bench Press](https://gabrielsincraian.com/exercise-library/bench-press/) - [Bench Flyes](https://gabrielsincraian.com/exercise-library/bench-flyes/) - [Power Snatch + OHS](https://gabrielsincraian.com/exercise-library/power-snatch-ohs/): Power Snatch + Overhead Squat ## Seminars - [September 10th, 2023](https://gabrielsincraian.com/seminar/weightlifting-seminar-epsom-2023-10/): On September 10th, 2023, I returned to CrossFit Epsom for a second one-day weightlifting seminar, this time with a different group of athletes. The gym once again provided excellent conditions — platforms, equipment, open space, and a supportive atmosphere that helped everyone focus on technique and performance. - [September 9th, 2023](https://gabrielsincraian.com/seminar/weightlifting-seminar-epsom-2023/): On September 9th, 2023, I held a full-day weightlifting seminar at CrossFit Epsom, one of the most supportive and well-equipped training communities in the UK. This event brought together athletes eager to improve their Olympic lifts, understand Romanian training principles, and receive direct coaching in a practical and motivating environment. - [December 1, 2024](https://gabrielsincraian.com/seminar/weightlifting-seminar-uk-2024/): On November 30 – December 1, 2024, I held a weightlifting seminar in Epsom, UK, together with Sika Strength. This two-day event was created for athletes who wanted to learn Olympic lifts with proper technique, understand Romanian training principles, and receive direct coaching in a real training environment. - [SEMINAR 1 | April 14, 2024 (Toronto, Canada)](https://gabrielsincraian.com/seminar/weightlifting-seminar-toronto-2024-1/): On April 13–14, 2024, I held a two-day weightlifting seminar at Eastern Bloc Strength Gym in Toronto, Canada. The purpose of the seminar was to give athletes a complete technical and practical experience with both Olympic lifts, following the same Romanian-style methods I used throughout my career. The gym offered excellent equipment, platforms, and a very supportive community, making it the perfect host for this event. - [SEMINAR 2 — April 21, 2024 (Toronto, Canada)](https://gabrielsincraian.com/seminar/weightlifting-seminar-toronto-2024-2/): On April 21st, 2024, I held a second one-day weightlifting seminar at Eastern Bloc Strength Gym in Toronto. This seminar featured a different group of athletes than the April 14th session, which allowed for personalized coaching and a fresh training atmosphere. ## Training Camps - [Training Camp No. 10](https://gabrielsincraian.com/training-camp/weightlifting-no-10/): From March 7-14, 2026, we hosted Training Camp No. 10 at the beautiful mountain resort of Cheile Grădiștei, Romania. - [Training Camp No. 7](https://gabrielsincraian.com/training-camp/level-2-no-7/): Level 2 Training Camp No. 7 brought together three athletes who previously completed a Level 1 camp and were ready for a more advanced, immersive experience. Unlike Level 1, where the main goal is building strong foundations, Level 2 is a completely different week—designed for athletes who want to push harder, lift heavier, and experience the type of training I went through during my Romanian National Team years. - [Training Camp No. 6](https://gabrielsincraian.com/training-camp/level-2-no-6/): Level 2 Training Camp No. 6 brought together three athletes who previously completed a Level 1 camp and were ready for a more advanced, immersive experience. Unlike Level 1, where the main goal is building strong foundations, Level 2 is a completely different week—designed for athletes who want to push harder, lift heavier, and experience the type of training I went through during my Romanian National Team years. - [Training Camp No. 5](https://gabrielsincraian.com/training-camp/level-2-no-5/): Level 2 Training Camp No. 5 brought together three athletes who previously completed a Level 1 camp and were ready for a more advanced, immersive experience. Unlike Level 1, where the main goal is building strong foundations, Level 2 is a completely different week—designed for athletes who want to push harder, lift heavier, and experience the type of training I went through during my Romanian National Team years. - [Training Camp No. 4](https://gabrielsincraian.com/training-camp/level-2-no-4/): Level 2 Training Camp No. 4 brought together three athletes who previously completed a Level 1 camp and were ready for a more advanced, immersive experience. Unlike Level 1, where the main goal is building strong foundations, Level 2 is a completely different week—designed for athletes who want to push harder, lift heavier, and experience the type of training I went through during my Romanian National Team years. - [Training Camp No. 9](https://gabrielsincraian.com/training-camp/weightlifting-no-9/): From May 11–17, 2025, we hosted Training Camp No. 9 at the beautiful mountain resort of Cheile Grădiștei, Romania. This edition was especially meaningful because it was the only Level 1 training camp of 2025, giving athletes a unique opportunity to learn foundational principles, refine technique, and train under a structured, Olympic-style program. - [Training Camp No. 3](https://gabrielsincraian.com/training-camp/level-2-no-3/): Level 2 Training Camp No. 3 brought together three athletes who previously completed a Level 1 camp and were ready for a more advanced, immersive experience. Unlike Level 1, where the main goal is building strong foundations, Level 2 is a completely different week—designed for athletes who want to push harder, lift heavier, and experience the type of training I went through during my Romanian National Team years. - [Training Camp No. 8](https://gabrielsincraian.com/training-camp/weightlifting-no-8/): From October 26th to November 2nd, 2024, we hosted Training Camp No. 8 in the stunning mountain resort of Cheile Grădiștei, Romania. This edition brought together athletes from six different countries for a focused week of Olympic weightlifting, technique refinement, strength development, and shared motivation. - [Training Camp No. 2](https://gabrielsincraian.com/training-camp/level-2-no-2/): Level 2 Training Camp No. 2 brought together three athletes who previously completed a Level 1 camp and were ready for a more advanced, immersive experience. Unlike Level 1, where the main goal is building strong foundations, Level 2 is a completely different week—designed for athletes who want to push harder, lift heavier, and experience the type of training I went through during my Romanian National Team years. - [Training Camp No. 1](https://gabrielsincraian.com/training-camp/level-2-no-1/): Level 2 Training Camp No. 6 brought together three athletes who previously completed a Level 1 camp and were ready for a more advanced, immersive experience. Unlike Level 1, where the main goal is building strong foundations, Level 2 is a completely different week—designed for athletes who want to push harder, lift heavier, and experience the type of training I went through during my Romanian National Team years. - [Training Camp No. 7](https://gabrielsincraian.com/training-camp/weightlifting-no-7/): Between March 17–23, 2024, we hosted the Olympic Weightlifting Training Camp #7 in the stunning mountain resort of Cheile Grădiștei, Romania — and it was truly an unforgettable experience. - [Training Camp No. 6](https://gabrielsincraian.com/training-camp/weightlifting-no-6/): Between February 11–17, 2024, we hosted Training Camp No. 6 at Cheile Grădiștei, Romania, a week-long training camp designed to help athletes improve their Olympic weightlifting technique, strength, and confidence. - [Training Camp No. 5](https://gabrielsincraian.com/training-camp/olympic-weightlifting-training-camp-5/): Between October 1–7, 2023, we had an unforgettable time at the Olympic Weightlifting Training Camp #5, held in the beautiful mountain setting of Cheile Grădiștei, Romania. - [Training Camp No. 4](https://gabrielsincraian.com/training-camp/weightlifting-no-4/): Between June 10–16, 2023, we hosted Training Camp No. 4 at Cheile Grădiștei, Romania. A full week dedicated to improving Olympic weightlifting technique, strength, mobility, and confidence in a focused and supportive environment. Surrounded by the beautiful mountains of Romania, athletes from multiple countries came together with one shared goal: to train hard, learn from each other, and develop better movement patterns under the bar. - [Training Camp No. 3](https://gabrielsincraian.com/training-camp/weightlifting-no-3/): Between February 12–19, 2023, we hosted Training Camp No. 3 in the breathtaking mountains of Cheile Grădiștei, Romania. and this one was truly special.After years of uncertainty and restrictions caused by the COVID period, this was the first training camp where athletes could reunite, train together again, and rebuild the community spirit of weightlifting. - [Training Camp No. 2](https://gabrielsincraian.com/training-camp/weightlifting-no-2/): From September 7–13, 2020, we hosted Training Camp No. 2 in Cheile Grădiștei, Romania. A week that will always remain unique in the history of our camps. This edition took place in one of the most difficult moments for international travel, right in the middle of the global COVID situation. - [Training Camp No. 1](https://gabrielsincraian.com/training-camp/weightlifting-no-1/): Between August 12–18, 2019, we hosted Training Camp No. 1 in Cluj-Napoca, Romania, the first edition of our training camp series and the foundation for everything that followed. Held at The Box Barbell Club, this historic week brought together athletes from Germany, Norway, and Romania for focused Olympic weightlifting training and technical development. ## Products - [Advanced Program – 8 Weeks](https://gabrielsincraian.com/product/advanced-program-8-weeks/): This advanced program is built for lifters who already know the basics and want more. More strength, better technique, and real progress. Get ready to train smart and lift heavy. - [Mobility for Weightlifting](https://gabrielsincraian.com/product/mobility-for-weightlifting/): Jump into our course to understand your body like a pro athlete, especially tailored for weightlifters. It's all about how your breath and muscles work together to keep you moving strong and steady, crucial for mastering those lifts. You'll learn the simple ways to check your body's flexibility, like seeing how well your ankles, hips, and shoulders move. This is key for getting into the right positions for snatches, clean and jerks, and squats. By the end, you'll know exactly what to do to improve your movement and get your body game-ready for weightlifting. Perfect for anyone looking to enhance their lifting technique, prevent injuries, and feel stronger in their daily life or in sports. Let's get moving and lifting! - [Online Consultation](https://gabrielsincraian.com/product/online-consultation/): Book a 40-minute online consultation with me. - [Intermediate Program – 16 Weeks](https://gabrielsincraian.com/product/intermediate-program/): I constantly get questions about weightlifting training programs, especially those focused on building strength and improving technique. Moreover, I noticed from the questions received that there is a dilemma in choosing a training plan when it comes to certain variables: 1. Exercise selection 2. Number of sets and reps 3. The length of the mesocycle So, I created this intermediate training program that is based on my experience and the approach that I consider optimal when it comes to increasing strength and improving technique for athletes who are at the intermediate level. - [Power Program – 8 Weeks](https://gabrielsincraian.com/product/power-program-8-weeks/): At first, I wasn't that powerful at technique, and on neurological tests, I'm like a regular guy, nothing special. The things that helped me to improve my power were constantly improving the technique and specific exercises for power. In this power program are included all the exercises that helped me get to today's explosion in snatch and clean & jerk. If you want to improve your power, this program is for you. PS: Before you start, don't forget that results in power are seen monthly, not weekly like in strength, or in the same day like at mobility. Take your time and enjoy the process. - [Video Analysis](https://gabrielsincraian.com/product/video-analysis/): The most important thing in weightlifting is to execute the exercises correctly in order to make progress and avoid injuries. Using the Video Analysis product I will carefully watch the technical mistakes you make during training and with the help of my 20 years of experience, I will try to correct the exercises to be sure that you understand what mistakes you make and how to eliminate them from your training. Please carefully read the details below. - [Professional Training – 12 Weeks](https://gabrielsincraian.com/product/professional-training-12-weeks/): A fantastic 12-week training cycle that will improve both your Snatch and Clean & Jerk; suitable for a competition or just to test your maxes. This is similar to the training I used to prepare for the 2016 Rio Olympics! - [Online Coaching (1-on-1)](https://gabrielsincraian.com/product/online-coaching/): This 1-on-1 coaching is for lifters who want real attention to their training. I help you fix your weak points, improve technique and mobility, provide coaching cues, and answer all your questions related to weightlifting and training. - [Squat Program – 6 Weeks](https://gabrielsincraian.com/product/squat-program-6-weeks/): My squat program is recommended for all who wants power legs, and also is dedicated to those who like to work until the last drop of energy for fabulous results. I do a lot of squats in my entire career and that helped me to discover and improve squat training and always exceed my limits when they seemed impossible. Let's make legs burn! - [Basic Training – 4 Weeks](https://gabrielsincraian.com/product/basic-training-4-weeks/): Basic Training is a crucial stage of weightlifting, in this program you build your base, and prepare your body for self-improvments and huge progress. Without a proper base you will risk injuries and your progress will be slowed down. I recommend this program to all who want healthy preparation and amazing results. ## Courses - [Mobility for Weightlifting](https://gabrielsincraian.com/courses/mobility-for-weightlifting/): With this program we want you to look at the human body as a whole, where multiple systems work together to control the body in space and resist gravity. ## Exercise Categories - [Accessory](https://gabrielsincraian.com/exercise-category/accessory/) - [Clean & Jerk](https://gabrielsincraian.com/exercise-category/clean-jerk/) - [Plyometric](https://gabrielsincraian.com/exercise-category/plyometric/) - [Snatch](https://gabrielsincraian.com/exercise-category/snatch/) - [Strength](https://gabrielsincraian.com/exercise-category/strength/) ## Product categories - [Courses](https://gabrielsincraian.com/product-category/courses/) - [Online Coaching](https://gabrielsincraian.com/product-category/online-coaching/) - [Programs](https://gabrielsincraian.com/product-category/programs/)