power into excellence

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so they dont interfere with the proper execution of

the lifts. This is a three-day-per-week periodized

program that extends over 13 weeks.

MORE POWERIf you have more than a year of training underyour belt, then proceed to the intermediate

program. This program is designed for continued

strength and technical development in the first and

second pull, plus the receiving position of the

barbell. Follow the same guidelines in the previous

paragraph for rest intervals between sets. This is a

four-day-per-week periodized program that extends

over 13 weeks.

If youre an advanced weightlifter, youve

entered the stage where specialization in your

specific challenge areas becomes critical for

continued success. At this point, training becomes

an individualized proposition that is far more

complex than just assigning sets and reps, which is

why I d id not incl ude a p rogr am for you . To

address your needs adequately, youll need to enlist

a qualified weightlifting coach who will guide you

in turning your challenge areas into

strengths.

REFERENCES

1. Baker, G. United States Weightlifting Federation Coaching Manual. Vol. 3, Training ProgramDesign. Colorado Springs: USWF, 1991.

2. Jones, L. Club Coach Manual. United States Weightlifting Federation Coaching AccreditationCourse. Colorado Springs: USWF, 1991.

3. Medvedyev, A.S. A System of Multi-Year Training in Weightlifting. Livonia, MI: Sportivny Pres1989.

4. Roman, R.A. The Training of the Weightlifter. Livonia, MI: Sportivny Press, 1988.5. Zatsiorsky, V. Science and Practice of Strength Training. Champaign, IL: Human Kinetics,

1995.

W W W . P U R E P O W E R M A G . C O M > J A N U A R Y 2 0 0 51 0

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Power Into ExcellenceThe weightlifters approach to training the pull

By Mike Favre, MEd, CSCS

the following programs are designed for a beginner

and intermediate weightlifter with an emphasis on

the pulling component of the snatch and the clean

and jerk, the classical lifts. Only the work sets have

been given; Im assuming that you know how to

warm up prop erly by doin g p rogre ssiv e w arm- up

sets before attempting the work sets. All

percentages for exercises relating to the snatch

and the clean are to be based on your best

snatch and best clean and jerk respectively.

Most of the training percentages for the

classical lifts are in the range of 75 to 90% 1-

rep max because this has been shown to be the

best range for improvement in these lifts. 3, 4

The reps on the classical lifts have been kept

at three and under due to their technical and

physical demands.1, 2, 5 On clean and jerks,

3x3+2 recognizes that the exercise consists of

two components, the clean part and the jerk

part. Therefore, the first 3 refers to doing

three sets total, the second 3 refers to the

number of cleans per set, and the +2 refers to

the number of jerks per set. So the 3+2

designation means that youd actually perform

one clean followed by two clean and jerks.

NEW TO POWERIf youre in your first year of training and

work ing dil igent ly on the tech niqu e o f t he

classic lifts, the beginner program applies to

you. The program is designed to develop and

strengthen the first and second pull, including

the receiving position (the bottom position

wher e y ou catc h t he bar) in the snat ch and

clean. Also to be emphasized are max strength

and your technical proficiency. The rest intervals

between sets will vary depending upon the

technical difficulty of the lifts. For example, youll

require more rest for the classical lifts (3 to 5

minutes) than for the Romanian deadlift (2 to 3

minutes). The rest intervals must be long enough

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J A N U A R Y 2 0 0 5 > W W W . P U R E P O W E R M A G . C O M 1 3W W W . P U R E P O W E R M A G . C O M > J A N U A R Y 2 0 0 51 2

Beginner Program

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General Preparation Phase

Day 1 Week 1 Week 2 Week 3 Week 4

Medium Heavy Very Heavy Light

E xe rc is e Set s/ Re ps /% Set s/ Re ps /% Set s/ Re ps /% Set s/ Re ps /%

Snatch 4x3@77% 3x3@82% 3x3@87% 3x3@72%

Clean pull, 4x8@75% 3x8@80% 3x8@85% 3x8@75%from floor

Rest 8 minutes between the snatch and the clean pull

Day 2 Week 1 Week 2 Week 3 Week 4Medium Heavy Very Heavy Light


C le an a nd j er k 4 x3 @7 7% 3 x3 @8 2% 3 x3 @8 7% 3 x3 @7 2%

Sna tch pull , 4x8 @75 % 3x8@ 80 % 3x8@ 85 % 3 x8@7 0%

from floor

Rest 8 minutes between the clean and j erk and the snatch pull



Power snatch, 3x4 @70 % 3x4 @75 % 3x4 @80 % 3 x4@ 65%from blocks,just above knee

Power cl ea n, 3x5 @67 % 3x5 @72 % 3x5 @77 % 3x5@ 62 %from blocks,just above knee

Clean pull, 3x8@80% x8@85%

to top of knees

Snatch pull, 3x8@80% 3x8@85%to top of knees

Rest 8 minutes between the power snatch and the power clean, and betweenthe power clean and the pulls

Strength Phase




Snatch 3x2@80% 3x2@85% 2x2@90% 3x2@75%2x2@70% 2x2@75% 1x2@80%

Po wer clean 3 x4@7 5% 3 x4@8 0% 2 x4@8 5% 3 x4@7 0%from b locks, 1x4@65% 1x4@70% 1x4@75% mid-thighSnatch pull, 4 x5@8 5% 3 x5@9 0% 3 x5@9 5% 3 x5@8 0%from floor

Rest 8 to 10 minutes between the snatch and the power clean, and 8 minutesbetween the power clean and the snatch pull



Snatch pull, 3x5@90% 3x5@95% from blocks,mid-thighClean pull, 3x5@90% 3x5@95%from blocks,mid-thighRomanian 4x5@85% 3x5@90% 3x5@95% 3x5@80%deadlift

Rest 8 minutes between the snatch or clean pull and the Romanian deadlift



Po wer sna tch, 3 x3@7 7% 3 x3@8 2% 2 x3@8 7% 3 x3@7 2%

fr om b lo ck s, 1 x3 @6 7% 1 x3 @7 2% 1 x3 @7 7% mid-thighC le an a nd j er k 3 x2 @8 0% 3 x2 @8 5% 2 x2 @9 0% 3 x2 @7 5%

1x2@70% 1x2@75% 1x2@80% Clean pull, 4x5@85% 3x5@90% 3x5@95% 3x5@80%from floor

Rest 8-10 minutes between the power snatch and the clean and jerk, and 8minutes between the clean and jerk and the clean pull

Power/Max Strength Phase


Medium Medium Heavy Heavy Very Heavy


Snatch 3x1@90% 3x1@94% 2x1@97% 1x1@100%2x2@75% 2x2@80% 1x2@85%

Power clean 3 x2@7 7% 3 x2@8 0% 2x2 @84 % 3x2 @87 %from blocks, 1x2@67% 1x2@70% 1x2@75% upper thigh

S na tch p ul l, 3 x3@9 0% 3 x3@9 5% 3x3 @10 0% 3x3 @10 5%from floor

Rest 10 minutes between the snatch and the power clean, and 8 minutes betweenthe power clean and the snatch pull


Medium Medium Heavy Heavy Very HeavyE xe rc is e Set s/ Re ps /% Set s/ Re ps /% Set s/ Re ps /% Set s/ Re ps /%

Snatch pull, 3x3@100% 3x3@105% from blocks,upper thigh

Clean pull, 3x3@100% 3x3@105%from blocks,upper thigh

Romanian 4x3@90% 3x5@95% 3x5@100% 3x5@105%deadlift

Rest 8 minutes between the snatch or clean pull and the Romanian deadlift


Medium Medium Heavy Heavy Very Hea

E xe rc is e Set s/ Re ps /% Set s/ Re ps /% Set s/ Re ps /% Set s/ Re p

Po wer snatch, 3x2 @80 % 3x2 @84 % 2 x2@8 7% 3 x2@8from b locks, 1x2@70% 1x2@74% 1x2@77% upper thigh

C le an a nd j er k 3 x1 @9 0% 3 x1 @9 4% 2 x1 @9 7% 1 x1 @1 0

2x2@75% 2x2@80% 1x2@85%

Clean p ul l, 3x3 @90 % 3x3 @95 % 3 x3@1 00 % 3 x3@1from floor

Rest 10 minutes between the power snatch and the clean and jerk, and 8 mbetween the clean and jerk and the clean pull

Competition Week

Day 1 Week 13(Monday or Tuesday) Light

Exercise Sets/ Reps/ %

Snatch 2x1@85%2x2@75%

Clean and jerk 2x1@85%2x2@75%

On meet day, set new maxes in the snatch and the clean and jerk!

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Intermediate ProgramGeneral Preparation Phase




Snatch 3x3@77% 3x3@82% 3x3@87% 3x3@72%1x3@67% 1x3@72% 1x3@77%

Po wer clean, 3 x5@6 7% 3x5@ 72 % 3x5 @7 7% 3 x5@6 2%from blocks,just above knee

Rest 8 minutes between the snatch and the power clean



Clean and jerk 3x3+2@77% 3x3+2@82% 3x3+2@87% 3x3+2@72%1x3+2@67% 1x3+2@72% 1x3+2@77%

Snatch pull , 3x8@80% 3x8@85% 3x8@90% 3x8@75%from floor

Rest 8 minutes between the clean and jerk and the snatch pull



Po wer snatch, 3 x4@7 0% 3x4@ 75 % 3x4 @8 0% 3 x4@6 5%from blocks,just above kneeClean pull, 3x8@80% 3x8@85% 3x8@90% 3x8@75%from floor

Rest 8 minutes between the power snatch and the clean pull



Snatch 3x3@72 3x3@77% 3x3@82% 3x3@67%Clean 3x4@72% 3x4@77% 3x3@82% 3x8@67%

Rest 8 minutes between the snatch and the clean

Strength Phase




Snatch 3x2@82% 3x2@87% 2x2@92% 3x2@77%1x2@72% 1x2@77% 1x2@82%

Pow er clean, 3x4 @75 % 3 x4@8 0% 2x4 @85 % 3x4 @7 0%from blocks,mid-thigh

Rest 10 minutes between the snatch and the power clean



Clean and jerk 3x2+1@82% 3x2+1@87% 2x2+1@92% 3x2+1@77%1x2+1@72% 1x2+1@77% 1x2+1@82%

S na tc h p ul l, 3 x5 @9 5% 3 x5 @1 00 % 3 x5 @1 05 % 3 x5 @9 0%from floor




Pow er sna tch, 3x3 @75 % 3 x3@8 0% 2x3 @85 % 3 x3 @7 0%from blocks,mid-thighClean p ull , 3x5 @95 % 3 x5@1 00 % 3x5 @10 5% 3x5 @90 %from floor




Snatch 3x2@75% 3x2@80% 2x2@85% 3x2@70%Clean 3x3@75% 3x3@80% 2x3@85% 3x3@70%

Rest 10 minutes between the snatch and the clean

Power/Max Strength Phase


Medium Medium Heavy Heavy Very Heavy


Snatch 3x1@90% 3x1@94% 2x1@97% 1x1@100%1x1@80% 1x1@84% 1x1@87%

Power clean, 3x2 @77 % 3 x2@8 2% 2x2 @87 % 3x2 @75 %from blocks,upper thigh

Rest 10 to 12 minutes between the snatch and the power clean

Day 2 Week 9 Week 10 Week 11 Week 12Medium Medium Heavy Heavy Very Heavy


C lea n a nd j er k 3 x1 @9 0% 3 x1 @9 4% 2 x1 @9 7% 1 x1 @1 00 %

1x1@80% 1x1@84% 1x1@87%

S na tch p ul l, 3 x2 @1 05 % 3 x2 @1 10 % 3 x2 @1 15 % 2 x2 @1 00 %from floor


Day 3 Week 9 Week 10 Week 11 Week 12Medium Medium Heavy Heavy Medium Light


Power sna tch, 3x2 @77 % 3 x2@8 2% 2x2 @87 % 3x2 @75 %from blocks,upper thigh

C lea n p ul l, 3 x2 @1 05 % 3 x2 @1 10 % 3 x2 @1 15 % 2 x2 @1 00 %from floor



Medium Medium Heavy Heavy Medium L

E xe rc is e Set s/ Re ps /% Set s/ Re ps /% Set s/ Re ps /% Set s/ Re p

Snatch 3x1@85% 3x1@90% 2x1@95% 2x1@80

Clean 3x1@85% 3x1@90% 2x1@95% 2x1@80

Rest 10 to 12 minutes between the snatch and the clean

Competition Week

Day 1 Week 13(Monday o r Tues day) L ight

E xe rc is e S et s/ Re ps /%

Snatch 2x1@85%2x2@75%

Clean and jerk 2x1@85%2x2@75%

On meet day, set new maxes in the snatch and the clean and jerk!

WiftingeightL

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