Elitetrack: Sport Training & Conditioning

okay, mike yes me again…Look i started cleaning again now am progressing my way so far doing 5x3 at 135lbs. My max is 155x2. All i need to know now is what program or periodization scheme i can form for progression?

  For oly lifts it seems like a different way to go about then strength for squats or bench. I do admit it feels strange as my upperbody feels fine, but my legs are feeling sluggish from all taht sitting around and not squatting since april.

You can periodize a number of ways. Here's a couple ideas:
*Start with heavy clean pulls (going from 5 to 3 reps) and move to medium load cleans (3-4 reps) moving to heavy cleans (1-2 reps) and finally to hang and / or lighter cleans (1-3 reps).
*Start with very high volumes 30 x 1 at 65-75% and gradually reduce the volume while increasing both the load and rest interval.

hmm okay i PB barely though at 160lbs. Not very high from 155, but it took awhile to get there i was doing increase of up to 5 lbs for 2 reps a set. i'm just imagining somany ways to progress but dont know which is optimal. Any suggestions on how ppl got over this.

   Oh and now i finally got around to doing squats, so could it be a factor that i have'nt got my legs on par with my new strengths on the upperbody area?

i agree with mike this is something i gotten from coach reeve at wake forest:

i think u should start and teach urself again..

free standing squat
front squat
back squat
rdls
hang shrug
hang shrug jump
hang clean
power shrug
power clean

MASTER EACH OF THESE MOVEMENTS AND DO THEM EACH DAY AS A BARBELL WARMUP.

ALSO U COULD USE DENSITY AND CLIMBING METHODS FOR EXAMPLE

DENSITY METHOD WOULD BE 3X2 WARMUP THEN 8X3X70
CLIMBING METHOLD WOULD BE 9X2 WARMUP/95X2

hope this helps

Senri-
When beginners plateau in the OLs early on it's almost always a technique issue…namely that you're trying to muscle the bar up with your upper body. You can only use your upper body to "clean" so much and as a result people reach a false plateau. Could this be the case with you?

maybe im not sure, but then again i recently started doing squats as my hips is healing now. But scar tissue i had on my transverse abdmonen is hard to break oh man will i ever run fast with this problem. The way i see it with weight training the biggest things that is hindering me is my super flat feet and internal scar tissue on my abdomen, damn how am i gonna reach world chamionships like this….shit now im getting angry again

Mike Young - 12 October 2005 07:58 AM

You can periodize a number of ways. Here's a couple ideas:
*Start with heavy clean pulls (going from 5 to 3 reps) and move to medium load cleans (3-4 reps) moving to heavy cleans (1-2 reps) and finally to hang and / or lighter cleans (1-3 reps).
*Start with very high volumes 30 x 1 at 65-75% and gradually reduce the volume while increasing both the load and rest interval.

If coming off a cycle of high percentage power cleans for singles and high percentage squats for doubles would you find it beneficial with the goal of increasing explosive strength to include one day of power clean, 30x1 at 75% and one day of heavy clean pulls, multiple sets of 3 reps?

Of course decreasing squats to maintenance volume and 80-90% intensity. Essentially using both approaches concurrently as described above.