Alright. I am trying to develop a weightlifting program for myself for the year. I am a little confused and would appreciate if you guys could help me clear it up. I am going to start my GPP on Aug. 18 and that’s when I am going to start lifting. Here is what I have so far based on investigation of previous posts:
Monday - Cleans, Snatch Deads, Split Jerk
Wednesday - Clean and Jerk, Squat, Bench
Friday - Same as Monday
Here is what the reps look like:
Week 1:
Mon: 6x3 Wed: 6x3 Fri.:3x3
Week 2:
Mon: 6x3 Wed: 6x3 Fri.: 3
Week 3:
Mon: 6x2 Wed.:6x2 Fri: 3x2
Week 4:
Mon: 6x2 Wed: 6x2 Fri: 2
Weeks 1 and 2 are based off percentages of 3RM and weeks 3&4 are based off percentages of 2RM.
After that I am starting my pre-comp. phase in which that is where I am a bit confused. I don’t know if I should start a Max Strength phase or maybe start a more pure strength phase where there are the same amount of sets but more reps (up to 8). If I start a Max Strength phase, how long should it last (Pre-Comp. = 8 weeks)? After that should I do a maintenance during the beginning of my Comp. phase and then go back into Max Strength during the middle of my Comp. phase until the end of the indoor comp.?
Here are the exercises I was going to do for Max Strength:
Mon. and Fri: Snatch, RDL, Dips
Wed: Hang Clean, Good Mornings, Plyo Push Ups or Pull Ups
If you could please help me out a bit here I would greatly appreciate it. I’m also a bit confused on how to progress through each phase too if you care to comment. Thanks.
Cancel wednesdays workout completly and move it to friday so you lift monday/friday. I would start of with a basic powerlifting progam of 4 sets of 3 reps (full recovery 3-5mins) and pyramid later when your more advanced (increase by five pounds a week). And maybe cut some of those leg exercises out. Squats will fine be alone. You dont want to over do it .
So go Monday/Friday like this:
Monday - Cleans, Snatch Deads, Split Jerk
Friday - Clean and Jerk, Squat, Bench
all at 4x3? For how long? Where should my percentages ?RM start? Thanks.
At 70% of your best lift, take week 4 off or lower the percentage! Once you have completed this successfully then we will start to pyramid based on maxes. Also look at powerlifting pyramids they can be found in powerlifting usa magazine.
Also do you train ballistically?
By ballistically, do you mean stuff like plyos? If so, yes.
I don’t know if I can necessarily take week 4 off, because my weightlifting teacher makes us max out at the end of every month in the squat/leg press, military, and Bench press. But I can do no other lifting besides that if it’s okay.
We have some powerlifting pyramids posted in our weightroom for squat and bench like 8,6,4,3,1,6. Except the reps get a little high on that one, but you get the idea.
I mean pausing the weight and exploding it. For instance
(Benching):
Slowly bringing the weight to your chess…pausing it and exploding it off your chest. This trains your nervous system to be more explosive.
No, but how often should I do that? I’ve seen some football players do it, but they had no idea what for (he-he :devil: )
So, are cleans/snatches considered ballistic movements?