It would be fantastic if some people here could help me with my coaching. Specifically, jumping. I am helping my old High School with their track program and now I’m the jumping coach. I myself jumped a lot in the two and a half seasons, but didn’t learn all the tricks of the trade. So, if y’all could help me out, that’d be wonderful.
Forum Replies Created
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KeymasterI have a couple questions before I can answer your question:
1). when you say ‘working out more’ are you referring to weight training, increased milage, etc.
2). what is your event?
In general, regardless of what type of training you do you’d still want to keep some proteins in your diet. They help in recovery from activities that cause tissue damage (which includes distance running and weight training and everything in between).
ELITETRACK Founder
ParticipantOkay, my last post got lost with all the others, so I will put it back… I need some help with my track kids and how to coach them. I am in charge of the Middle School track team. I just would like to have some tips and stuff for my little kids. Just anything will help, thanks.
Participantthink about all the things that contribute to speed: stride length and stride frequency. in sprinting, you have to find the best combination of these parts to propel your body forward the fastest. to get faster, you need to work out with these principles in mind.
stride length: work on your running technique and power. work on your mechanics to become more efficient. lift for explosive power. you will need to work on your flexibility, but you don’t need to be a gymnast. being too flexible will undermine your technique, cause you too be less efficient. got that?
stride frequency: part of this will come from the explosive lifting, the other part willl come from plyometric training and things of that nature (i.e. overspeed)
not really helpful, huh? i’m not the greatest guy to get advice from. hope this gets you thinking though.
Participantdid i ever tell you? pushups work wonders. little kids need a lot of motivation to stop whining and talking back. they hate pushups. and get your kids into an ab routine. fleekoo, if you watch race tapes, the first bodypart that gives out and starts the bad technique chain reaction is the abdominal (core) musculature. strengthen the abs, get better results. and don’t let the kids walk all over you. rule with an iron fist, wrapped in a velvet glove. they need to know you’ll be there for them, but they also need structure and discipline. and little kids will pick up on ALL your bad habits, so no swearing, hitting, eating potato chips before and during practice, because they’ll copy you
tank
Participanti thought the glycogen recovery period was within the first hour after workout completion, and you should try to get some protein in to begin repairing muscle damage during that window. add in some electrolytes in a couple of cups of gatorade, and eat a regular meal within two hours of workout completion. what do you say, mike?
Participantflight05 on March 10, 2003 at 10:01 pm · in reply to: Inseason Track and Field Program for me #19138thats awesome ill try and get back to you with a modified version…
Participanti guess you have to wait and try again, because the server’s bandwidth has been exceeded…
https://www.geocities.com/SouthBeach/breakers/7118/
try again here^^
KeymasterTank-
I’d say your advice is right on. I’d add that in the ‘window’ you referred to, the primary objective should be to get in some carbs because that is the primary thing your muscles are in need of. Doing this will have two major benefits:1. You’ll replenish your muscle glycogen supplies. During the first 60 minutes after exercise, the muscles are like a sponge and the primary thing they are craving is glycogen.
2. Eating carbs during that window will induce an insulin spike which will help in the uptake of other important nutrients into the muscle. This is why it’s good to eat or drink something with a decent amount of carbs and also some proteins because your body will be able to use the proteins more efficiently due to the insulin response. This is also the same reason why you want to take creatine with a carbohydrate because the insulin spike will better assist the uptake of creatine into the muscles.
ELITETRACK Founder
ParticipantUNIVERSITY OF FLORIDA ATHLETIC ASSOCIATION
MIKE HOLLOWAY
ASSOCIATE HEAD TRACK & FIELD COACH
UNIVERSITY OF FLORIDA
SPRINTING
“THE FLORIDA WAY”MY PLAN
Fall Training
Training / Competition phase
Championship SeasonSAMPLE WORKOUTS
SAMPLE TRAINING CYCLES
——————————————————————————–
MY PLAN
Fall Training (base period) 6 ??? 10 weeks
Much of our time in fall training is spent conditioning the body and teaching drills that help develop proper sprint mechanics. I also try to introduce exercises that help to develop and improve the athlete???s technique, stride length and stride frequency. Circuit Training plays a big role during this phase, we do this not only to help increase that athletes fitness level, but also to help develop the proper sprint mechanics that are so vital at the end of the race.Training Phase
Our emphasis here is again on developing speed and conditioning the body and the mind to hold that speed. The thing that I try to stress to my athletes is that we are preparing for our championships season, that we are working towards weekly progress and building towards an explosion at the Conference and National Meets.Championship Season
The emphasis during this phase is on resting the athlete in hopes that they will have their best performances at our championship meets. I make concentrating on technique a premium during this phase, as the athlete becomes more rested, the technical side of their efforts become easier to achieve.Sample Workouts (100 ??? 200)
Mon. – 5×20, 4×30, 3×40
3×30, 3×40, 2×50, 1×60
5×30 (2 sets)
Tues. – 6 x 250 (35 ??? 28 @ 200) 2 min rest
300 ??? 200 ??? 100 (39 ??? 26 ??? 13) 100 walk rest (2-3 sets) 400 walk rest
3 x 500 (500 walk rest)
500 ??? 400 ??? 300 ??? 200 (walk what you ran for rest)
Thurs. – 4 x 100 (25 sec rest) 2 sets (full recovery between)
Run 100 (walk back 50) Run 100 (cover full lap)
200 (30 sec rest) 200
2 x 352 (full effort) full recoveryThe intensity and times of these runs will be determined by the target times for your athletes.
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Sample Workouts (400)
Mon. – 5×20, 4×30, 3×40
3×30, 3×40, 2×50, 1×60
5×30 (2 sets)
Tues. – 6 x 250 (34 ??? 27 @ 400) 2 min rest
300 (45 sec rest) 300 (3 sets)
350 (60 sec rest) 350 (3 sets)
3 x 500 (500 walk rest)
600 ??? 500 ??? 400 ??? 300 ??? 200 (walk what you ran for rest)
Thurs. – 4 x 100 (25 sec rest) 2 sets (full recovery between)
200 (30 sec rest) 200 ??? 2 sets (full recovery between)
250 (40 sec rest) 150 ??? 2 sets (full recovery between)
300 (45 sec rest) 100 ??? 2 sets (full recovery between)
2 x 352 (full effort) full recovery between
The intensity and times of these runs will be determined by the target times for your athletes.
400
Sample Fall Workouts
Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
5 x TAPE & ACCELL DRILL/5 X 20 (3 POINT STANCE) 2 SETS
MED BALL CIRCUIT/GRASS COOLDOWN
Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
35 MIN CIRCUIT (A)/MED BALL CIRCUIT/GRASS COOLDOWN
Wed. ACTIVE RECOVERY
Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
5 X 20 (3 POINT STANCE) 2 SETS/MED BALL CIRCUIT/10 DIAGONALS
Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
5 X TAPE & ACCELL DRILLS/12 DIAGONALS
Sat. ??? Sun. ACTIVE RECOVERY
—
Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
5 x TAPE & ACCELL DRILL/5 X 30 (3 POINT STANCE)
BOX DRILLS/MED BALL CIRCUIT/10 DIAGONALS
Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
6 X 600 (1:45 ??? 70 @ 400) 400 WALK REST
Wed. ACTIVE RECOVERY
Thurs. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
8 X 300 (NO TIME JUST SMOOTH & CONTROLLED WORKING ON TECHNIQUE//MED BALL CIRCUIT/GRASS COOLDOWN
Fri. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
35 MIN CIRCUIT (C)/MED BALL CIRCUIT/12
DIAGONALS
Sat. ??? Sun. ACTIVE RECOVERY
400Sample Training Phase
Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
5 x TAPE & ACCELL DRILL/6 FORM STARTS ( 20m)
4 X 40, 4 X 50, 3 X 60 (3 POINT STANCE)
6 X 50m SINGLE LEG HOPS (3 EACH LEG)
MED BALL CIRCUIT/GRASS COOLDOWNTues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
500 ??? 400 ??? 300 ??? (56 400 BASE) WALK WHAT YOU RAN FOR REST
MED BALL CIRCUIT/GRASS COOLDOWN
Wed. ACTIVE RECOVERY
Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
6 FORM STARTS (IN TURN)/200 (22 OR BETTER) 30 SEC ??? 200
2 SETS ??? FULL RECOVERY BETWEEN/MED BALL CIRCUIT/
GRASS CD
Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
12 X 100 (14) 30 SEC REST/MED BALL CIRCUIT/GRASS CD
Sat. ??? Sun. ACTIVE RECOVERY
—
Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
5 x TAPE & ACCELL DRILL/6 FORM STARTS (20m)
3 x 40, 2 x 50, 2 x 60 (3 point stance) 2 sets
B8 x stadium hops (2 sets)/MED BALL CIRCUIT/GRASS CD
Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
3 X 600 (1:26 ??? 57 @ 400) 600 WALK REST
MED BALL CIRCUIT/GRASS CD
Wed. ACTIVE RECOVERY
Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
4 FORM STARTS/300 (33 OR BETTER) 45 SECS ??? 100 (FULL EFFORT)
2 SETS ??? FULL RECOVERY/5 X SLJ & STJ/MED BALL CIRCUIT
GRASS CD
Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
12 X 200 (26) 200 WALK REST/MED BALL CIRCUIT/GRASS CD
Sat. ??? Sun. ACTIVE RECOVERY
400SAMPLE COMPETITION PHASE
Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
4 FORM STARTS (20 m ??? TURN) 4 X 40 (BLOCKS ??? GUN ??? IN TURN)
3 X 70, 2 X 80 (3 POINT STANCE) 4 X 50m (BOUNDING)
Tues. LONG WU/STRETCH/DRILLS/5 X TAPE & ACCELL DRILLS
3 X 500 (56 400 BASE) 500 WALK REST
Wed. MEET WU/STRETCH/DRILLS/BATON DRILLS
Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
4 FORM STARTS (20 m ??? TURN)/300(33 OR BETTER FROM BLOCKS)
45 SEC REST ??? 100 (FULL EFFORT) 2 SETS FULL RECOVERY
Fri. DAY OFF (COMPLETE REST)
Sat. PRE MEET DAY @ TRACK OR O???DOME
Sun. 8:15 am ??? PREE MEET WU @ TRACK OR O???DOME
AFTERNOON ??? HOME COMPETITION
Mon. DAY OFF (COMPLETE REST)
Tues. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
4 FORM STARTS (20 m ??? TURN) 4 X 60, 4 X 80 (3 POINT STANCE)
6 X HURDLE HOPS ( 33″ ??? RUN OFF)
Wed. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
5 X TAPE & ACCELL DRILLS/300 (37 ??? 38) 45 SEC REST 100 (12 OR BETTER) 3 SETS (FULL RECOVERY BETWEEN)
Thurs. TRAVEL (JOG & STRETCH @ HOTEL)
Fri. PRE MEET DAY @ FACILITY
Sat. COMPETITION
Sun. TRAVEL (COMPLETE REST)
😀ParticipantHow do you get a picture of yourself posted such as MIke has done? the hurdler is pretty cool as well 😉
KeymasterDIII-
After you’ve logged in, go to “Your Control Panel / Options” then go to “Edit Profile” and then you will have a line labeled “Avatar URL,” this is where you put the URL of a pic. As of right now, you can’t upload a picture you have to link to one. Also, it doesn’t control the picture size so you’ll want to get a small picture (somewhere in the neighborhood of 1′ in width or 120 pixels). You can edit pictures pretty easily in photoshop or any other digital editing software or you can even do it in powerpoint.ELITETRACK Founder
KeymasterThere are some commonalities in all the jumps which makes teaching the basics pretty easy. Here are what I consider to be the basics:
*APPROACH: The approach is not “just something preceding the takeoff.” The approach is actually probably the most important part of the jumping events. Not only does a consistent approach set up consistency at the board but a correctly run approach will set up the athlete to be much faster and in a better position to takeoff. Here are some key points for the approach:
1. All approaches should start slower and finish fast. There should be a gradual acceleration throughout the run-up with velocity peaking about 3 strides out from the takeoff.
2. Limb movement should progress from high amplitude to low amplitude throughout the runup.
3. Stride frequency should progress from low to high.
4. Each approach should have a drive phase where the athlete develops momentum through proper acceleration mechanics. Proper acceleration mechanics require the athlete to apply a force behind their center of mass. In other words, they are keeping their feet behind them and pushing back.
5. Ground contact times should be longer at the beginning of the approach and quicken up as the approach progresses…this will be a result of some of longer more complete pushes at the start of the approach.
6. “Setting up for takeoff” prior to the penultimate step should be avoided at all costs because it causes a deceleration prior to takeoff.
7. Body angles should progressively change from a forward lean to an upright posture.*PREPARATION FOR TAKEOFF: The second to last step is just as important as the takeoff step. This step is what puts the athlete in a position to convert the horizontal velocity they have developed on the runway into vertical velocity at takeoff. On a correctly performed penultimate step the athlete should:
1. Lower their center of mass in front of their foot. This ensures that the athlete has lowered themselves in preparation for their takeoff. You can’t jump up unless you first lower yourself.
2. The penultimate step should be a heel-to-toe foot contact rather than a typical sprinting foot contact.*TAKEOFF: The two prior points are really the hard parts of the jumping events. Takeoff is actually quite easy. Here are the key points:
1. Foot contact for the takeoff should be a heel-to-toe action just as in the penultimate step.
2. The foot placement should be under or ever-so slightly in front of the center of mass at takeoff.
3. The hips should be projected forward and upwards with a long complete extension off of the takeoff leg.
4. The swinging segments (free leg and arms) should be swung violently and blocked at the instant of ground clearance.That’s basically what I consider to be ‘jumping in a nutshell.’ If I can think of anything else I’ll add it. Don’t worry too much about what happens in the air. In contrast to what most people think, flight is not the deciding factor in the jumps….flight parabolas are established at takeoff and what you do in the air can not effect them.
Also, I think I suggested on the old message board to check out the USATF Coaching Manual….it should be at your local library and if not it’s relatively cheap.
ELITETRACK Founder
Participantto all.
would like to get your thoughts on the following, 60m reps are commonly used for speed development, however I feel that the amount of acceleration V the actual time at or around vmax in these reps offers a poor cost/return relationship
I propose that reps of around 80m could be a more energy efficient way to go for these reasons
1) you actually spend some time at vmax (even for 11.50 females it take aroung 50-55m to hit vmax from blocks)
2) the extra distance promotes a slightly more relaxed acceleration
3) 5 x 80m with sufficient recovery involves less work in acceleration than the equivilent volume of 60m runs (7 x 60m)
of course this is only appropriate for mature athletes as 80m is more like speed endurance for a young athlete.
regards
AndrewParticipantHieroglyphics
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% 3rPHASE 4 ??? OLYMPIC LIFTING
PREPARATORY PERIODSession 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 4sGroup 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 2Session 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 2PREPARATORY 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 2Session 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 2Session 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 2PREPARATORY 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 2Session 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 2Session 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 2PREPARATORY 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 2Session 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 2Session 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 2PREPARATORY 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 2Session 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 2Session 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 2PREPARATORY 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 2Session 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 2Session 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 2PREPARATORY 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 2Session 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 2Session 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 2COMPETITION 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 2Session 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 2Session 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 2COMPETITION 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 2Session 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 2Session 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 2COMPETITION 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 2Session 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 2Session 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 2COMPETITION 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 2Session 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 3Session 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 3COMPETITION 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 3Session 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 3Session 37
Power Snatch 80% 3r x 5s
Pwr Clean & Split Jerk 80% 2r x 5s
Group 1 Group 2 Group 3Session 38
COMPETITIONGroup 1
Bench Press
Press Behind Neck
Dumbell PressGroup 2
Sit Ups
Leg Raises
CrunchesGroup 3
Hyperextension
Back Raiseswhat 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!
