Training National Caliber Olympic Lifters, Part 2

May 11, 2012

This post continues the workouts described in http://wp.me/p1XfMm-4L .  Our athlete is preparing for the American Open and the previous workouts took us from April through July.  This post will cover August until the meet.

 

Before getting into the workouts, some things to review:

First, some assumptions are made in this training plan:

  • The lifter is capable of qualifying for the American Open.
  • The lifter has solid technique in the snatch and clean/jerk.
  • The lifter has no deficiencies.  In other words, this is a training program that focuses on everything.  If there were deficiencies, the program would emphasize attacking those.
  • The lifter responds to the training as is outlined, keep in mind that plans are great but when they meet the lifter they must be modified.
  • The lifter has no injuries.
  • The lifter is beginning training on April 1, following a recovery phase after the 2010 American Open.

 

Second, a word on notation: 3x3x85% represents 3 sets of 3 reps at 85% of 1-RM.  Now, 1-RM isn’t evaluated for all lifts (for example, power snatch/clean and specific hang variations).  It is assumed that a competent lifter can lift 85% of their full snatch/clean with the power and hang variations, so the percentage of 1-RM is calculated from that 85%.  For example:

Classic Snatch 1-RM: 120kg

85% of 120kg = 102 kg

Power Snatch, hang, AK 3x3x80%= 80kg (rounded down)

 

To keep the workout tables manageable in word press, the exercises are abbreviated:

Cl Sn = classic snatch

P Sn = power snatch

h, AK, K, BK= hang, above the knee, knee, below the knee

O Sq= overhead squat

B Sq= Back squat

F Sq= front squat

GM, st, se= good morning, standing or seated

 

Third, tTo prepare for the December 10th American Open, training will be broken down as follows:

  • April 4-April 30 (4 weeks)
  • May 2-May 28 (4 weeks)
  • May 30-July 2 (4 weeks)
  • July 4-July 30 (4 weeks)
  • August 1-August 27(4 weeks)
  • August 29-September 24 (5 weeks)
  • September 26-October 29 (5 weeks)
  • October 31-December 3 (5 weeks)

 

August 1-August 27:

The training in August is structured in a manner similar to that in July, although it is a little heavier than in the previous month.  Exercises are continually rotated in and out during the course of the entire training plan for variety, to keep the athlete mentally engaged, and to keep the athlete adapting.  Beginning with August, there is a big change regarding the final week of the cycle (the unloading week).  Up until this point, the unloading week has been at 60% of 1-RM.  Beginning in August, the unloading week essentially repeats the first week of the cycle, so as the cycle gets heavier so will the unloading week.

August 1 August 8 August 15 August 22
AM:B. Sq (Ecc)GM, Se

 

PM:

Cl. Sn + O. Sq

P. Sn, h, AK

Sn. Pulls, h, AK

5×4-8×65%5×12-15

 

 

5×3+3×75%

3x3x75%

3x6x80%

5×4-8×70%5×12-15

 

 

3×2+3×80%

3x3x80%

3x5x85%

5×3-6×75%5×10-12

 

 

3×1+3×85%

3x2x85%

3x4x90%

5×4-8×65%5×12-15

 

 

5×3+3×75%

3x3x75%

3x6x80%

AM:Conditioning 

PM:

Cl. Clean

F. Sq + Sp. Jerk

Cl. Pulls, h, AK

 

 

5x3x75%

5×1+3×75%

 

3x6x80%

 

 

5x3x80%

5×1+3×80%

 

3x5x85%

 

 

5x2x85%

5×1+2×85%

 

3x4x90%

 

 

5x3x75%

5×1+3×75%

 

3x6x80%

P. Sn, h, BKSn. Pulls, h, AK + Cl. Sn, h, AKBack Raises 3x3x65%3×3+2×65% 

 

3×12-15

3x3x70%3×3+2×70% 

 

3×12-15

3x3x75%3×3+2×75% 

 

3×12-15

3x3x65%3×3+2×65% 

 

3×12-15

AM:F. Sq (Ecc)Military Press

 

PM:

P. Clean, h, BK

Cl. Pulls, h, K + Cl. Clean, h, K

Sp. Jerk

 

5×3-5×65%5×12-15

 

 

3x3x65%

 

5×3+3×65%

 

5x3x65%

5×3-5×70%5×12-15

 

 

3x3x70%

 

5×3+3×70%

 

5x3x70%

5×2-4×75%5×10-12

 

 

3x3x75%

 

5×3+3×75%

 

5x3x70%

5×3-5×65%5×12-15

 

 

3x3x65%

 

5×3+3×65%

 

5x3x70%

Sn. Pull, h, BK + Cl. Sn., h, BK + O. SqCl. Clean, h, BK + F. Sq + Sp. Jerk 5×3+2+3×75% 

5×3+3+1×75%

 

 

5×3+2+3×80% 

5×2+3+1×80%

5×3+1+3×80% 

5×2+3+1×80%

5×3+2+3×75% 

5×3+3+1×75%

August 29-September 24:

September is organized in a manner similar to the previous months.  Note that the intensity is higher than in August.  The end of the month will see 1-RMs.  The regular back and front squats are being performed on the first and fourth days (the strength workouts).  The hope is to translate the strength developed using the pause and eccentric variations to the regular lifts, and to transfer this enhanced trunk and lower body strength to the snatch and the clean and jerk.  Note also that beginning with this month, the conditioning work has been dropped so the lifter can focus more on the extremely heavy work to come.

August 29 Sep 5 Sep 12 Sep 19 Sep 26
AM:B. Sq 

RDL

 

PM:

Cl. Sn.

P. Sn., 3 pos

Sn. Pulls, h, AK

 

5×8-12×70% 

5×8-12

 

 

5x3x75%

3×1+1+1×70%

 

3x6x80%

5×8-12×75% 

5×8-12

 

 

5x3x80%

3×1+1+1×75%

 

3x5x85%

5×6-10×80% 

5×8-12

 

 

5x2x85%

3×1+1+1×80%

 

3x4x90%

5×4-8×85% 

5×8-12

 

 

5x1x90%

3×1+1+1×80%

 

3x2x95%

1-RM 

5×12-15

 

 

1-RM

3×1+1+1×70%

 

3x6x80%

 

Cl. Clean + Sp. JerkP. Clean, 3 posSp. Jerk

Clean Pulls, h, AK

 

5×3+2×75% 

3×1+1+1×70%

 

5x3x75%

 

3x6x80%

5×3+2×80% 

3×1+1+1×75%

 

5x3x80%

 

3x5x85%

5×2+1×85% 

3×1+1+1×75%

 

5x2x85%

 

3x4x90%

5×1+1×90% 

3×1+1+1×80%

 

5x1x90%

 

3x2x95%

1-RM 

3×1+1+1×70%

 

3x6x80%

Sn. PullsSn. Pulls + P. SnO. Squats

B. Sq

3x4x85%3×4+3×70%

3x6x70%

3×12-15×60%

3x3x90%3×4+3×75%

3x6x75%

3×12-15×65%

3x2x95%3×3+2×80%

3x5x80%

3×10-12×70%

3x1x100%3×2+1×85%

3x4x85%

3×8-12×75%

3x4x85%3×4+3×70%

3x6x70%

3×12-15×60%

AM:F. SqMilitary Press

 

PM:

Clean Pulls

Clean Pulls + P. Clean

F. Sq + Sp. Jerk

3×4-8×70%3×12-15

 

 

 

3x4x85%

3×4+3×70%

 

3×1+3×70%

3×4-8×75%3×12-15

 

 

 

3x3x90%

3×4+3×75%

 

3×1+3×75%

3×3-6×80%3×10-12

 

 

 

3x2x95%

3×3+2×80%

 

3×1+3×80%

3×3-6×85%3×8-12

 

 

 

3x1x100%

3×2+1×85%

 

3×1+2×85%

1-RM3x6-10

 

 

 

3x4x85%

3×4+3×70%

 

3×1+3×70%

Sn. Pulls + Cl. Sn + O. SqCl. Clean + F. Sq + Sp Jerk 5×3+2+3×80% 

 

5×2+3+2×80%

5×3+1+3×85% 

 

5×2+3+1×85%

5×2+1+2×90% 

 

5×1+3+1×90%

5×1+1+1×95% 

 

5×1+2+1×95%

5×3+2+3×80% 

 

5×2+3+2×80%

October 3-October 29:

The month of October is another heavy month, with the 3rd week progressing to 90% lifts.  1-RMs are schedule for the back and front squats in the last week, as well as a competition.  It is hoped that the lifter will be able to qualify for the American Open by this competition.

Oct 3 Oct 10 Oct 17 Oct 24
AM:B SqGM, St

 

PM:

P. Sn, h, AK

Sn. Pulls, h, AK + Cl. Sn, h, AK

Sn. Pulls, NE

5×8-12×75%5×8-12

 

 

3x3x80%

5×3+2×80%

 

3x5x85%

5×8-12×80%5×8-12

 

 

3x2x85%

5×2+1×85%

 

3x4x90%

 

5×6-10×85%5×6-10

 

 

3x1x90%

5×1+1×90%

 

3x2x95%

1-RM5x8-12

 

 

3x3x75%

5×4+3×75%

 

3x6x80

P. Cl, h, AK + Sp. JerkCl. Clean, h, AK + Sp. JerkClean Pulls

Pause F. Sq

3×3+2×80%5×2+2×80%

 

3x5x85%

3×3-5×75%

3×2+1×85%5×2+1×85%

 

3x4x90%

3×2-4×80%

3×1+1×90%5×1+1×90%

 

3x2x95%

3×1-3×85%

3×3+2×75%5×3+2×75%

 

3x6x80%

3×3-5×70%

P. Sn + O. SqP. SnSn. Pulls

Back Raises

3×3+4×75%3x3x75%3x4x90%

3×8-12

3×2+3×80%3x3x80%3x3x95%

3×6-10

3×2+3×85%3x2x85%3x2x100%

3×4-8

3×3+4×70%3x3x70%3x5x85%

3×8-12

AM:F. SqClean Pulls, NE

 

PM:

P. Clean

Sp. Jerk

Clean Pulls

5×4-8×75%5×3-5×85%

 

 

 

3x3x75%

3x3x75%

3x4x90%

5×3-6×80%5×3-6×90%

 

 

 

3x3x80%

3x3x80%

3x3x95%

5×2-4×85%5×2-4×95%

 

 

 

3x2x85%

3x2x85%

3x2x100%

1-RM5x3-5×80%

 

 

 

3x3x70%

3x3x70%

3x5x85%

Sn. Pulls + P. Sn + O. SqCl. Pulls + P. Clean + Sp. Jerk 5×4+1+3×85% 

5×4+2+1×85%

5×3+1+2×90% 

5×3+1+1×90%

5×2+1+1×95% 

5×2+1+1×95%

Competition

October 31-December 3:

This is the final training period prior to competition.  The first three weeks are very heavy, progressing to 95% .  After the third week, there is a dramatic reduction in both intensity and in training volume to help the lifter taper for the American Open.

Oct 31 Nov 7 Nov 14 Nov 21 Nov 28
Cl. SnSn. PullsB. Sq

RDL

3x2x85%3x4x90%3×6-10×85%

3×6-10

3x1x90%3x2x95%3×4-8×90%

3×4-8

3x1x95%3x1x100%3×2-4×95%

3×2-4

3x2x75%3x3x80%3×6-10×75%

3×6-10

3x2x60%3x3x65%1×6-10×65%

1×6-10

Cl. Clean + Sp. JerkP. Clean, h, AK + Sp. JerkCl. Pulls 3×2+1×85%3×2+1×85%

 

3x4x90%

3×1+1×90%3×1+1×90%

 

3x2x95%

3×1+1×95%3×1+1×95%

 

3x1x100%

3×2+1×75%3×2+1×75%

 

3x3x80%

3×2+1×60%3×2+1×60%

 

3x3x65%

P. Sn, h, AKCl. Sn, h, AKSn. Pulls, h, AK 3x3x75%3x3x75%3x4x80% 3x3x80%3x3x80%3x4x85% 3x2x85%3x2x85%3x4x90% 3x2x65%3x2x65%3x4x70% Off
Cl. Clean, h, AKP. Clean, h, AK + Sp. JerkCl. Pulls, h, AK

F. Sq

3x3x75%3×3+3×75%

 

3x4x80%

3×2-3×85%

3x3x80%3×3+2×80%

 

3x4x85%

3×1-3×90%

3x2x85%3×2+1×85%

 

3x4x90%

3×1-2×95%

3x2x65%3×2+1×65%

 

3x4x70%

3×1-2×65%

Off
Cl. Sn, 3 positionsCl. Clean, 3 positions + F. Sq + Sp. Jerk 3×1+1+1×70%3×1+3+3×70% 3×1+1+1×75%3×1+3+3×75% 3×1+1+1×80%3×1+3+2×80% 3×1+1+1×60%3×1+3+2×60% Off

This post and the previous one are meant to show how to incorporate a wide variety of exercises, systematically, to prepare an athlete for national competition.  However, these training plans assume that the lifter has no deficiencies.  The next post will cover how to attack specific deficiencies with the training plan.