Snatches

Kim Un Guk 150kg

Sa Jae Hyouk 157kg

Lu Xiaojun 165kg

Oxman 200kg Clean and Jerk

Liao Hui 198kg Clean and Jerk

Prehab

This is basically injury prevention stuff. So the focus is on strengthening the things which tend to get injured, ie the muscles and connective tissue which take a lot of stress in weightlifting.
Some don't do this at all; it's not entirely necessary. Others just dedicate a time after their workout to do whatever they want, with no program for it as such. Or you can program it, or just program parts to work on each day. It's mostly up to personal preference; it doesn't matter a huge amount.

Programming for Weightlifting (Part 3 - Other Excercises)

Now, it is true that the Snatch/Clean + Jerk are the only lifts one NEEDS to perform in weightlifting. As they are the only lifts required in competition. And in fact many countries have routines focused almost exclusively on those two movements and squatting. Bulgaria under Ivan Abadjiev being the obvious example, whos system was essentially Snatch, Clean + Jerk and Front Squat to a daily max every day of the week. Under this system, the Bulgarian team was incredibly succesful. Producing a large number of Gold, Silver and Bronze medals for the country.

Programming for Weightlifting (Part 2 - How Often Should I Train?)

The simple answer is 'as often as you can'. If you look at all the most successful Weightlifters, you'll notice they all have one thing in common, they train a lot. The more often you do something, anything, the better your body will be  adapted to performing that task efficiently and effectively. Somebody who lifts once a week has almost 7 days for his body to forget the movement patterns he spent a few hours learning one day. A person who lifts 3 days a week only has a day or two between each session to forget, a person who trains every day has almost no time to distance themselves from the movement, and a person who trains multiple times a day? Well you can work it out.

Now, for a beginner, or somebody who plans on having a life outside of lifting weights; training 12-14 times a week is a little excessive and difficult. However it is a good target to aim for and to keep in mind when you think you're training too frequently.

3x a week is the absolute minimum you should be training the Snatch/Clean and Jerk. And at that low a frequency, pretty much every session will need to be with maximal or near maximal weights, or very high volume (lots of setsxreps). Now, if you add in sessions on the days between those Maximal days, you can play with the loading of weight a bit more.

OVERTRAINING

Overtraining is when you reach a point where it will take over 3 weeks of no training to completely restore your previous level of performance. Overreaching is when it will take less than that much time to get back to normal. You get into this state when you train too hardcore.

Programming For Weightlifting (Part 1)

Programming for Weightlifting is not difficult (at the very basic level). There are only two movements you have to practice. The Snatch and the Clean + Jerk. Everything else is an assistance to help improve those lifts. As mentioned in the previous post, you want to Snatch before you Clean and Jerk. The reason being that the Snatch is faster and technically more difficult to complete than the Clean and Jerk and also requires the lifter to move faster over a larger distance. So you want to be fresh for this. The weight used in the snatch will generally also be lesser than in the Clean + Jerk and any later exercises. If you were to Clean very heavily first, you would be fatiguing your body when it comes time to Snatch, making it difficult to
hold good technique throughout the lift.

How into Weightlifting

First: If you want to get into weightlifting, you do weightlifting.
You do not need a 'strength base'. The hard part of weightlifting is getting the technique right, start that as soon as possible.
There's no reason you can't do this at the same time as building your strength up. Build weightlifting specific strength by doing high bar/front squats, and snatch/clean pulls (not low bar squats and deadlifts), at the same time as you develop your technique.

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