The Oly program begins on Monday October, 7th. We have mapped out the programming for all 6 weeks. Many Oly programs are designed for an individual athlete and not for a group varying in experience and ability levels. Some of you need to work more on technique then you need to be moving a lot of weight. Then others of you need to be working on your power and speed recruitment. This might require a variation in percentages and that is something that we can address on a person by person basis.
Greg Everett is a well respected Olympic lifting coach, he is the owner of Catalyst Athletics. We have been primarily using his book for guidance on programming our Oly program. There are a few important points he makes that are important to understand.
“Intensity needs to be varied during given training periods to allow both for burdening and recovery. Generally we see 2-3 genuinely heavy days each week, with 2-3 somewhat days. These days will alternate during the week to allow partial recovery between the heaviest training sessions. This does not mean that the lighter days are not challenging–in the athletes current state of recovery following a heavy training, these reduced intensity days can actually be very challenging”.
The percentages that we use during the Oly cycle are not to be ignored. There are a purpose for the percentages. We will only be using percentages for the snatch, clean, jerk, and the oly specific accessory lifts (snatch balance, clean pull, etc). Lifts such as the back squat, front squat, press, push press, etc. will most often be maximal effort and will be on heavy days.
That being said, we want you guys to understand percentages:
60-70%- Technique work, speed work
70-80% Technique work, speed work, hypertrophy, power development, strength development at higher reps
80-85%- Power development, Strength Development (medium reps)
85-100%- Strength Development (not good for gaining speed or power)
I cannot think of one of you that wouldn’t benefit from technique work. And speed and power are NOT the same thing as strength. Remember, the snatch is the “world’s fastest lift” without hitting the proper positions and the speed and power behind it, you will be stunting your numbers.
Concerning reps we will be keeping with a 1-3 rep scheme on heavy days and on lighter days with the traditional lifts. This probably does not come as a surprise when concerning gaining strength, shorter reps means heavier sets. However, a 1-3 rep scheme is the most beneficial for building speed and power as well. Greg explains:
“Maximal loads do not allow maximal speed or power, those qualities are trained in this rep range with somewhat lighter weights and the neurological freshness with which they can be performed when reps are kept low (maximal power levels are generally seen in the 70-85% range).”
Point being don’t scaled up and do maximal effort on speed/power days. You will not be doing yourself any good.
On lighter days when the goal is to produce power and speed the sets will be in the 8-12 range with percentages between 70-85%. Heavier days will have sets in the 3-5 range with percentages between 80-100%. Rest between sets on the lighter days should be 1-2 minutes, on the heavier days rest should be between 2-3 minutes.
Weeks A
Monday
- Strength Development- Clean and Jerk (full clean)
- Clean Pull
- Back Squat
- Heavy Metcon
Tuesday
- Speed and Power- Snatch
- Technical work
- Accessory Work
- Interval based Metcon- Gymnatics/Running/Rowing/Weightlifting
Wednesday
- Strength development/Technical
- Press
- Push-press
- 2 or 3 Position clean
- Front squat
- Couplet or Triplet with heavy loading
Friday
- Speed and Power Development-Clean and Jerk (power position)
- Accessory Snatch lifts
- Monostructural intervals
Saturday
- Max Out Both Lifts
Weeks B
Monday
- Strength Development- Snatch (full)
- Snatch Pull
- Back Squat
- Heavy Metcon
Tuesday
- Speed and Power- Clean and Jerk
- Technical work
- Accessory Work
- Interval based Metcon- Gymnatics/Running/Rowing/Weightlifting
Wednesday
- Strength development/Technical
- Snatch Grip Press
- Snatch Grip Push-press
- 2 or 3 Snatch clean
- Front squat
- Couplet or Triplet with heavy loading
Friday
- Speed and Power Development-Power Snatch
- Split Jerk/Push-jerk strength and technique work
- Mono-structural intervals
Saturday
- Max Out Both Lifts
Weeks A and B alternate. This is what we feel will be the most effective way to be able to get enough work in without overloading the joints. Wednesday will be a little bit of a break from throwing weight around and it will focus on developing shoulder strength. Each week movements will change, but the basis of the program will remain the same.
Warm Up
Row 500
Run 400
Skill
Spend 10 minutes working on Muscle Up transitions, efficiency or mobility.
Strength – 25 minutes
Work up to a 1RM Back Squat
Open WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120 / 90)
10 Muscle-ups