Here’s a basic template that is used throughout the season at LSU:
Monday:one olympic lift for 4-6 sets; one squatting type exercise for 4-6 sets; one pressing exercise for 4-6 sets.
Tuesday: bodybuilding circuit
Wednesday: Same format as Monday but different exercises and slightly different loads.
Thursday: bodybuilding circuit
Friday: Same as Monday except different exercises and slightly different loads.
Saturday: bodybuilding circuit
The bodybuilding circuit can be seen here: . Later in the season, some or all of the body building circuits are dropped. Reps fluctuate as would be expected: 1-5 reps for Olympic lifts; 3-8 for squats and presses depending on the time of year.
As for your questions….
1. Do you know any websites where they show techniques for Olympic Lifting?
Check out they used to have some picture series and I’d assume they still do but they just restructured their site. Also check out the advantage athletics site .
2. Right now im only using power clean and jerk, would you recommend adding other stuff like snatch, or clean from knees, floor……..?
Clean and jerk is fine and more than adequate but think about at least adding snatch later on to not only increase variety but also because it has a higher velocity and rate of force development requirement than the clean. The other variants are likewise good but not absolutely necessary.
3. Does it matter wether i use machienes or free weights?
I’d recommend using mostly free weights.
4. What do you think bout this TJ lifting for competative session?
I think it looks OK but I would also include some form of core strength lifts (squats, presses, etc). Also, try not to mix endurance type things like “50 pushups” or high rep sets (9+) with power type exercises like the Olympic lifts as it sends mixed messages to the body. I’d also focus more on major exercises rather than spending too much time on things like hamstring curls or upright rows.
5. Should i increase/decrease weight as the sets increase?
Yes, I like to do that but in a much more dramatic way…..that is something like this:
1st set x 65% x 3 reps
2nd set x 75% x 3 reps
3rd set x 80% x 3 reps
4th -8th sets: 85% x 3 reps
This way you work a greater portion of the force-velocity continuum.