[flight05]

flight05 on March 9, 2003 at 10:17 pm #8283

im a jumper/ sprinter.
I have been looking at a lot of OL programs and this is what I like so far…

https://www.qwa.org/programs/content.asp

I basically took the intermediate program and took out the romanian pulls and good mornings and put in jump squats and GHR’s. i changed the back squats to FULL back squats (should i have done this because i am already doing FULL front squats?)

I will also do the bench for group 1 every time but I don???t know what rep/set schemes to do cause I was intimidated by the fancy-pantsy rep schemes of the other exercises that are like 2 sentences long.

ill try and do the workouts as i feel or when ever you tell me to 😉

here it is, but don???t laugh???.my main concerns are the volume, but I don???t know which exercises to drop cause I???ve heard good thing about all of them???

Hieroglyphics
The program should be interpreted in the following manner :
Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition of jerk, e.g. one Clean followed by a Clean and Jerk.
Snatch 80% 3r x 4s, means four sets of three repetitions.

Conditioning Exercises
At the conclusion of each training session, lifters must perform ONE exercise from EACH group of conditioning exercises which appear at the bottom of the daily schedule.

Warm Up
A general warm-up and stretching routine is necessary, along with stretching at the end of the training session.
The program shows training beginning at 80% intensity. Obviously a specific warm-up for each exercise is necessary. The following warm-up must take place before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r

PHASE 4 ??? OLYMPIC LIFTING

PREPARATORY PERIOD

Session 1
Snatch 80% 3r x 2s, 80% 2r
Power Clean 80% 3r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 80% 2r x 2s
Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r
Group 1 Group 2

Session 2
Clean 80% 3r x 2s
Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r
Clean Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r
Full Back Squat 80% 3r, 85% 2r, 80% 3r x 4s
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

Session 3
Snatch From Knee 80% 3r, 75% 3r x 2s
Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1]
Snatch Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r,
Front Squat 80% 3r, 85% 2r, 80% 3r x 4s
Group 1 Group 2

PREPARATORY PERIOD

Session 4
Snatch 80% 3r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Group 1 Group 2

Session 5
Clean 80% 2r, 85% 2r, 80% 2r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

Session 6
Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s
Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

PREPARATORY PERIOD

Session 7
Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
Group 1 Group 2

Session 8
Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r
Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s
Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 G
roup 2

Session 9
Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

PREPARATORY PERIOD

Session 10
Snatch 80% 3r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 11
Clean 80% 2r, 85% 2r, 80% 2r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 12
Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s
Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Group 1 Group 2

PREPARATORY PERIOD

Session 14
Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
Jump Squats 2s x 10r @ 70 lbs

Session 15
Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r
Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s
Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 16
Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

PREPARATORY PERIOD

Session 17
Snatch 80% 3r, 90% 1r, 95% 1r, 80% 3r
Power Clean 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r
Jerk From Rack 80% 3r, 90% 1r, 95% 1r, 85% 2r,
Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 3s
Group 1 Group 2

Session 18
Clean 80% 2r, 90% 1r, 95% 1r, 85% 2r
Power Snatch 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r,80% 3r x 3s
Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 19
Snatch From Knee 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

PREPARATORY PERIOD

Session 20
Snatch 80% 3r, 90% 1r, 100%, 85% 2r
Power Clean 80% 3r, 90% 1r, 100% 1r, 85% 2r, 95% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
Jerk From Rack 80% 2r, 90% 1r, 95% 1r, 85% 2r
Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r x 2s
Group 1 Group 2

Session 21
Snatch From Knee 80% 3r, 90% 1r, 85% 1r, 80% 2r
Clean & Jerk 80%[1+1], 90%[1+1], 100%[1+1], 85%[1+1], 80%[1+1]
Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 22
Power Clean 80% 2r, 90% 1r x 2s, 85% 2r
Power Snatch 80% 3r, 90% 1r x 2s, 85% 2r, 80% 3r x 2s
Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 2r x 2s
Group 1 Group 2

COMPETITION PERIOD

Session 23
Snatch 80% 3r, 85% 2r x 2s, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
Jerk From Rack 80% 3r
, 85% 2r, 80% 3r
Front Squat 80% 3r, 85% 2r x 2s, 80% 3r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 24
Clean 80% 3r, 85% 2r, 80% 3r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
Clean Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s
Full Back Squat 80% 3r, 85% 3r x 4s, 80% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 25
Snatch 80% 3r, 85% 2r x 3s, 80% 3r
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
Snatch Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s
Front Squat 80% 3r, 85% 2r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 26
Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s, 80% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r
Front Squat 80% 3r, 85% 3r, 90% 2r x 2s, 85% 2r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 27
Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r
Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s
Clean Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r
Full Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r x 2s
Group 1 Group 2

Session 28
Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 3r, 80% 2r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r
Snatch Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r
Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 2r
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 29
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s
Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r
Group 1 Group 2

Session 30
Clean 80% 3r, 85% 2r, 90% 1r x 3s
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 1r, 90% 2r x 3s
Full Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r x 2s
Group 1 Group 2

Session 31
Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r
Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 2r, 90% 2r x 3s
Front Squat 80% 3r, 85% 2r, 90% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 32
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 2s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 3r x 2s, 80% 2r
Group 1 Group 2

Session 33
Power Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 4s, 80% 2r
Pwr Clean & Pwr Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r x 2s, 80% 2r x 2s Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r
Group 1 Group 2 Group 3

Session 34
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 2r x 3s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r
GHR ??? 4s x 6r
Group 1 Group 2 Group 3

COMPETITION TAPER WEEK

Session 35
Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r
GHR ??? 4s x 6r
Group 1 Group 2 Group 3

Session 36
Snatch 80% 3r, 85% 2r, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Group 1 Group 2 Group 3

Session 37
Power Snatch 80% 3r x 5s
Pwr Clean & Split Jerk 80% 2r x 5s
Group 1 Group 2 Group 3

Session 38
COMPETITION

Group 1
Bench Press
Press Behind Neck
Dumbell Press

Group 2
Sit Ups
Leg Raises
Crunches

Group 3
Hyperextension
Back Raises

critiquing is needed and wanted!!!

any opinions?

thanks

[flight05]

flight05 on March 10, 2003 at 8:13 am #19136

also, how should i add in the hang stuff like hang power cleans and hang snatches. i just dont know where i can fit everything in! 😡 😛

[Mike Young]

Mike Young on March 10, 2003 at 11:53 am #19137

I think it’s a similar situation to when you posted the West Side Barbell routine on the old message board. That is, you’re trying to use a program specifically made for a sport other than track and field. It can be done but it will need some modiification to the point where it isn’t really the same program. I think you were right on track with thinking the volume is too high. Remember, that program is probably all those athletes do, and that will just be a supplement to what you do. In fact it is insanely high volume for a track athlete during the comp phase.

Just with a quick look-over, I’d say the easiest way to cut down on the volume is to cut out the pulls (snatch and clean pulls). These exercises are primarily in an OL program to overload the pull phase of the Snatch or Clean. I don’t really think this would be necessary for a track athlete other than maybe early on in the season when it could be used as a teaching tool or when strength rather than explosiveness was the focus. Also, when there are days with ‘jerks from the rack’ instead just do clean and jerk…..I’ve never really seen the point of jerks from the rack if you were an Olympic Lifter because pretty much every program I’ve seen them in always puts them on days when they are also doing Cleans…..why not just do them together? It cuts down time and energy and makes the workout shorter and more intense…..exactly what you would want. This is especially true for track athletes who have lots of other things to worry about than just the weight room.

On the good side, I really like the sets and rep schemes as well as the exercises used. In fact, I would consider leaving in the romanian pulls (i.e. RDLs). I think they are one of the best exercises for the hip extensors and great for preventing injury. A good compromise would be to do the RDLs early in the season and switch to jump squats or step-ups late in the season.

As for your dilemna about partial movements and variants (hang, etc.) I’ll throw out two ideas:

1). You work the variants in to the same workout. For example, instead of Power Clean 6 x 3; you do power clean 2 x 3; power clean from below knee 2 x 3; and hang clean 2 x 3.

2). You concentrate more on olympic lifts from the floor early in the season and as the season progresses you move to partials which tend to be more explosive and not as taxing (easier to recover).

ELITETRACK Founder

[flight05]

flight05 on March 10, 2003 at 10:01 pm #19138

thats awesome ill try and get back to you with a modified version…

[flight05]

flight05 on March 11, 2003 at 8:46 am #19139

Hieroglyphics
The program should be interpreted in the following manner :
Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition of jerk, e.g. one Clean followed by a Clean and Jerk.
Snatch 80% 3r x 4s, means four sets of three repetitions.

Percentages
The intensities shown in the program refer to the percentage of the PERSONAL BEST or MAXIMUM POSSIBILITY for EACH EXERCISE, excepting Rumanian Pulls. The percentages for Rumanian Pulls are calculated from the best Clean.

Warm Up
A general warm-up and stretching routine is necessary, along with stretching at the end of the training session.
The program shows training beginning at 80% intensity. Obviously a specific warm-up for each exercise is necessary. The following warm-up must take place before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r

PHASE 4 ??? OLYMPIC LIFTING
PREPARATORY PERIOD

Session 1
Snatch 80% 3r x 2s, 80% 2r
Clean & Jerk 80% 3r x 3s, 75% 3r x 4s
Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r
Rumanian Pull 80% 3r x 4s

Group 1 Group 2

Session 2
Power Clean 80% 3r x 2s
Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r
Full Back Squat 80% 3r, 85% 2r, 80% 3r x 4s
GHR ??? 4s x 6r
Group 1 Group 2

Session 3
Power Snatch 80% 3r, 75% 3r x 2s
Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1]
Front Squat 80% 3r, 85% 2r, 80% 3r x 4s
Group 1 Group 2

PREPARATORY PERIOD

Session 4
Snatch 80% 3r, 85% 2r, 80% 3r
Clean & Jerk 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s
Group 1 Group 2

Session 5
Power Clean 80% 2r, 85% 2r, 80% 2r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 6
Power Snatch 80% 3r, 85% 2r, 80% 2r x 2s
Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Group 1 Group 2

PREPARATORY PERIOD

Session 7
Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
Clean & Jerk 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
Group 1 Group 2

Session 8
Power Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r
Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 9
Power Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
GHR ??? 4s x 6r
Group 1 Group 2

PREPARATORY PERIOD

Session 10
Snatch 80% 3r, 85% 2r, 80% 3r
Clean & Jerk 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s
Group 1 Group 2

Session 11
Power Clean 80% 2r, 85% 2r, 80% 2r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 12
Snatch Below Knee 80% 3r, 85% 2r, 80% 2r x 2s
Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Group 1 Group 2

PREPARATORY PERIOD

Session 14
Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
Clean & Jerk 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
Group 1 Group 2

Session 15
Power Clean 80% 2r, 90
% 1r, 85% 1r, 80% 2r
Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 16
Hang Snatch Below Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

PREPARATORY PERIOD

Session 17
Snatch 80% 3r, 90% 1r, 95% 1r, 80% 3r
Clean & Jerk 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r
Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 3s
Rumanian Pull 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r
Group 1 Group 2

Session 18
Power Clean 80% 2r, 90% 1r, 95% 1r, 85% 2r
Power Snatch 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 19
Hang Snatch Below Knee 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1]
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

PREPARATORY PERIOD

Session 20
Snatch 80% 3r, 90% 1r, 100%, 85% 2r
Clean & Jerk 80% 3r, 90% 1r, 100% 1r, 85% 2r, 95% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r x 2s
Group 1 Group 2

Session 21
Hang Snatch Below Knee 80% 3r, 90% 1r, 85% 1r, 80% 2r
Clean & Jerk 80%[1+1], 90%[1+1], 100%[1+1], 85%[1+1], 80%[1+1]
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 22
Power Clean 80% 1r, 90% 1r, 85% 2r
Power Snatch 80% 3r, 90% 1r x 2s, 85% 2r, 80% 3r x 2s
Hang Power Clean 80% 1r, 90% 1r, 85% 1r
Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 2r x 2s
Group 1 Group 2

COMPETITION PERIOD

Session 23
Snatch 80% 3r, 85% 2r x 2s, 80% 3r
Clean & Jerk 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
Front Squat 80% 3r, 85% 2r x 2s, 80% 3r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 24
Power Clean 80% 2r, 85% 1r, 80% 2r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
Hang Power Clean 80% 2r, 85% 1r, 80% 2r
Full Back Squat 80% 3r, 85% 3r x 4s, 80% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 25
Hang Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
Front Squat 80% 3r, 85% 2r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 26
Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s, 80% 2r
Clean & Jerk 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s
Front Squat 80% 3r, 85% 3r, 90% 2r x 2s, 85% 2r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 27
Power Clean 80% 2r, 85% 1r, 90% 1r x 2s, 85% 1r
Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s
Hang Power Clean 80% 2r, 85% 1r, 90% 1r x 2s,
Full Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r x 2s
Group 1 Group 2

Session 28
Hang Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 3r, 80% 2r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r
Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 2r
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 29
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Clean & Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 4s
Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r
Group 1 Group 2

Session 30
Power Clean 80% 1r, 85% 1r, 90% 1r x 3s
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 3s
Hang Power Clean 80% 1r, 85% 1r, 90% 1r x 2s
Full Back Squat 80% 3r, 85% 3r, 90% 2r,
95% 1r, 85% 3r, 80% 3r x 2s
Group 1 Group 2

Session 31
Hang Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r
Front Squat 80% 3r, 85% 2r, 90% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 32
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 2s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 3r x 2s, 80% 2r
Group 1 Group 2

Session 33
Power Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 4s, 80% 2r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r x 2s, 80% 2r x 2s
Group 1 Group 2 Group 3

Session 34
Hang Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 2r x 3s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r
GHR ??? 4s x 6r
Group 1 Group 2 Group 3

COMPETITION TAPER WEEK

Session 35
Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r
GHR ??? 4s x 6r
Group 1 Group 2 Group 3

Session 36
Hang Power Snatch 80% 3r, 85% 2r, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Group 1 Group 2 Group 3

Session 37
Power Snatch 80% 3r x 5s
Pwr Clean & Split Jerk 80% 2r x 5s
Group 1 Group 2 Group 3

Session 38
COMPETITION

Group 1
Bench Press
Press Behind Neck
Dumbell Press

Group 2
Sit Ups
Leg Raises
Crunches

Group 3
Hyperextension
Back Raises

what do u think?
what about the reps for the bench press?? do u think speed day/max day via westside? im not sure about these…

thanks a lot!

[Mike Young]

Mike Young on March 11, 2003 at 9:55 am #19140

That looks a lot better but I think I might recommend dropping some of the percentages. There seems to be a lot of sets in the 90+% range in the competition phase. I would probably recommend that once you start competing you should not be doing any sets in the 100% range and only a few (if any) in the 95% range.

ELITETRACK Founder

[flight05]

flight05 on March 11, 2003 at 10:07 am #19141

okay i changed it…

1. what about the bench press reps/sets though?
should i split with the dynamic/max days or what?

2. should i be doing full squats even though i am doing full front squats as well?

thanks

[Mike Young]

Mike Young on March 11, 2003 at 8:29 pm #19142

I think you could either stick with the max / dynamic effort rep scheme or make a gradual transition from something like the 4 x 8 to something like the dynamic effort days. Ultimately, I think you’ve got tons of options for this one and most of them will be acceptable as long as you’re not going crazy and doing 20 rep sets or something.

As for the back squats, I’d just alternate periods of full squats and jump squats or speed squats.

ELITETRACK Founder

[flight05]

flight05 on March 11, 2003 at 8:58 pm #19143

should i do the bench in every session? or every other?

im thinking of doing them on the front squat days and using the same rep/set schemes as the front squats because they look decent.

when should i eliminate the bench during competition period

[Mike Young]

Mike Young on March 12, 2003 at 4:32 am #19144

I think you could alternate bench press and db press. Like I said before though, what you do for this exercise won’t be a make or break deal.

Keep in mind though that if you do the bench press with the front squat’s set and rep scheme it would no longer be a conditioning exercise and would become a max strength exercise (much more taxing on the body).

As far as eliminating it, do it whenever you want or maybe not at all. You could just change it into speed-benching (ala WSBB). Whatever you decide, I would try to include some upper body strength work all the way through the comp phase…just keep the volumes low.

On a related note, I’m not a huge fan of bench pressing. I think it has its place but it’s not the wonder-exercise most people think it is. One of the main reasons I include it in weight programs is to appease people who think that it’s an irreplaceable exercise. In reality, there are plenty of exercises on par or better than the bench press.

ELITETRACK Founder

[flight05]

flight05 on March 12, 2003 at 8:13 am #19145

okay thanks!!;););)

[flight05]

flight05 on March 12, 2003 at 8:26 am #19146

how should my jumping sessions look like?

i was thinking this as an example:

Light Day:
TJ from 6 steps x2
TJ from 10 steps x2
speed bounding 1×12

Hard Day:
TJ from 6 steps x3
TJ from 10 Steps x3
Bounding from short run up 3×12
Hops 2×12
Steps 1×10

the sumber of steps in the TJ will graduallly increase into 14 steps and full run ups every once in a while during the later part.

what do you think?
last year our jumping workouts were…jump till ya puke! 😉 (seriously, it was pretty bad)

[Mike Young]

Mike Young on March 12, 2003 at 10:58 pm #19147

What you wrote looks pretty good but I might consider separating short approach work and full / longer approach work. I’ve got 2 reasons for this:

1. You don’t have to switch approaches in the middle of a workout which can cause problems and waste some precious time.

2. When you keep them separate your short approach days can actually be recovery days because the velocities are so much slower and as such the demand on the body is much less. That way, you can include up to 3 technical days a week.

Also, don’t get too regimented into the exact number of approaches, takeoffs, etc. Some days you might want to shut it down early and other days you might need to continue working on something and you wouldn’t want to have to stop just because you’ve planned it to be that way.

ELITETRACK Founder

[flight05]

flight05 on March 12, 2003 at 11:10 pm #19148

sorry, what i meant was: i would start with the short approaches, and then later in the season i would progress to longer ones. i would still do full approaches scattered throughout the season.

any other drills i should add?

thanks coach

[Mike Young]

Mike Young on March 13, 2003 at 12:56 am #19149

Ok. That looks good then. I wouldn’t really add anything else except maybe including some non-TJ related plyos every now and then. These could be done on non-technique days.

ELITETRACK Founder

[utfootball4]

utfootball4 on June 25, 2006 at 4:54 am #19150

hey flight im curious how did that program work for u

[flight05]

flight05 on June 25, 2006 at 6:00 am #19151

lol that was 3 years ago…..
are u talkin the weights or the jumping sessions?

[utfootball4]

utfootball4 on June 25, 2006 at 6:06 am #19152

i know how long ago it was im curious how that ol weightlifting program went for a track guy – lol

[flight05]

flight05 on June 25, 2006 at 9:36 pm #19153

i think it went very well…i seemed to really notice a diff when my lifts were going well in the ol's, my jumping was going well too…id have to look at my journal to double check….

i didnt end up doing any of the upper body lifting at all …just bench i remmeber.

i didnt do any full snatches as all the catches were in power position…

i didnt do hang and regular cleans/snatches on same day either

[utfootball4]

utfootball4 on June 30, 2006 at 7:24 am #19154

i think it went very well…i seemed to really notice a diff when my lifts were going well in the ol's, my jumping was going well too…id have to look at my journal to double check….

i didnt end up doing any of the upper body lifting at all …just bench i remmeber.

i didnt do any full snatches as all the catches were in power position…

i didnt do hang and regular cleans/snatches on same day either

im surprise u made it through ur season with that vol

[flight05]

flight05 on June 30, 2006 at 7:31 am #19155

not when i only had 2 hard days a week…i also under estimated alot of the OL %'s so they werent as strenuous as u would think…partly becaus ei was lifting with OL club coaches and they refused to let me boost the weight until my form was perfect with lighter weights..

my track work was ridiculously light that year b/c i didnt know what i was doing really…

oh well i had huge pr's in my jumps that year so it couldnt have been that bad

[utfootball4]

utfootball4 on June 30, 2006 at 7:37 am #19156

not when i only had 2 hard days a week…i also under estimated alot of the OL %'s so they werent as strenuous as u would think…partly becaus ei was lifting with OL club coaches and they refused to let me boost the weight until my form was perfect with lighter weights..

my track work was ridiculously light that year b/c i didnt know what i was doing really…

oh well i had huge pr's in my jumps that year so it couldnt have been that bad

thats good then