I love the olympic lifts and their derivatives. However, I find that when I am doing my track work first and then heading to the gym, I don’t have much left for them. The strength lifts (squat, bench, etc) seem to be fine but I just don’t have the pop for the OLs after sprinting. So, in my normal program, I simply drop the OLs. I count on sprinting (and some plyos) for RFD and squats for strength. No problem yet.
However, as we move towards winter here, it often hapens that the weather conditions are not suitable for track work. So if I can’t do my track work, I like to substitute in the OLs to help keep my explosion.
Here’s the problem: If I don’t do at least some minimal level of OL work all the time, then when I add it in as a substitute for sprinting, I find that I get sore and/or I can’t move as much weight (presumably due to lack of practice.)
So here are my questions. First, what is the minimal level (sets, reps and intensity) of OL lifting that I should do the maintain my motor skills and avoid getting sore? I understand this is likely quite variable based on individuals but what are some good guidelines to start with? Would something like 3 sets of 1 rep at 80% be about right? I always have a tendency to want to do too much…
How often would this need to be done? Could I get away with one session of snatches and one session of CJ per week?
I have generally been doing MWF as high intensity and TTH as tempo. I was thinking that I need to bite the bullet and add in the ‘maintenance’ OL on MWF but after reading CT’s article on CNS training, I was wondering if I could get away with doing them on TTH before my tempo work?
Or does anyone else have any other better ideas about how to make this work?