T Nation

Fixed Weight Progression for Olympic Lifting?


#1

Hi CT, I have been trying to find a slow progression method for awhile that is oriented toward the olympic lifts. I was originally going to use Hepburn's double progression method of starting at 4x1 and working to 10x1 but after reading your article on fixed weight progression I have been trying to figure out how I can implement that with the snatch & clean and jerk.

This is what I have come up with but any input you may have would be appreciated.

I have 3 days a week to train.

Snatch & Clean Jerk would start at 80% of max for 10 singles. One day a week would drop volume to 8 singles and then perform 3-4 heavier singles between 85-92% so as not to lose the feel and timing of heavier weights.

Back squats would follow the plan outlined in your article. Besides that other assistance would be pulls/deadlifts for 3-5x3 between 90-120% of lifts.

Week 1 would be lifts from floor performed normally
Week 2 pause at knee (and pause in dip on jerk)
Week 3 1 pull with a slow concentric & eccentric before each lift or would perform lift with a double pause - right off floor and right at knee (on jerk thinking maybe jerk drive + jerk)
Week 4 lifts off a high riser (and pause jerk + jerk)

After 4th week add 2kg or 5% whichever is less to each lift and start over.

So basic template would look like

3 days a week:

Snatch 10x1 (progression as above)
Clean & Jerk 10x1 (progression as above)
Back Squat 3x5 (progression as outlined in your article)
Pulls/Dl 3-5x3 90-120% of Sn/CJ


#2

[quote]Howard Roark wrote:
Hi CT, I have been trying to find a slow progression method for awhile that is oriented toward the olympic lifts. I was originally going to use Hepburn’s double progression method of starting at 4x1 and working to 10x1 but after reading your article on fixed weight progression I have been trying to figure out how I can implement that with the snatch & clean and jerk.

This is what I have come up with but any input you may have would be appreciated.

I have 3 days a week to train.

Snatch & Clean Jerk would start at 80% of max for 10 singles. One day a week would drop volume to 8 singles and then perform 3-4 heavier singles between 85-92% so as not to lose the feel and timing of heavier weights.

Back squats would follow the plan outlined in your article. Besides that other assistance would be pulls/deadlifts for 3-5x3 between 90-120% of lifts.

Week 1 would be lifts from floor performed normally
Week 2 pause at knee (and pause in dip on jerk)
Week 3 1 pull with a slow concentric & eccentric before each lift or would perform lift with a double pause - right off floor and right at knee (on jerk thinking maybe jerk drive + jerk)
Week 4 lifts off a high riser (and pause jerk + jerk)

After 4th week add 2kg or 5% whichever is less to each lift and start over.

So basic template would look like

3 days a week:

Snatch 10x1 (progression as above)
Clean & Jerk 10x1 (progression as above)
Back Squat 3x5 (progression as outlined in your article)
Pulls/Dl 3-5x3 90-120% of Sn/CJ

[/quote]

Once a week perform the lifts “normally”. The dynamics of the movement change when you use pauses and other techniques and if you don’t do the regular movements at all for 3 weeks your form and timing will suffer.


#3

[quote]Christian Thibaudeau wrote:

[quote]Howard Roark wrote:
Hi CT, I have been trying to find a slow progression method for awhile that is oriented toward the olympic lifts. I was originally going to use Hepburn’s double progression method of starting at 4x1 and working to 10x1 but after reading your article on fixed weight progression I have been trying to figure out how I can implement that with the snatch & clean and jerk.

This is what I have come up with but any input you may have would be appreciated.

I have 3 days a week to train.

Snatch & Clean Jerk would start at 80% of max for 10 singles. One day a week would drop volume to 8 singles and then perform 3-4 heavier singles between 85-92% so as not to lose the feel and timing of heavier weights.

Back squats would follow the plan outlined in your article. Besides that other assistance would be pulls/deadlifts for 3-5x3 between 90-120% of lifts.

Week 1 would be lifts from floor performed normally
Week 2 pause at knee (and pause in dip on jerk)
Week 3 1 pull with a slow concentric & eccentric before each lift or would perform lift with a double pause - right off floor and right at knee (on jerk thinking maybe jerk drive + jerk)
Week 4 lifts off a high riser (and pause jerk + jerk)

After 4th week add 2kg or 5% whichever is less to each lift and start over.

So basic template would look like

3 days a week:

Snatch 10x1 (progression as above)
Clean & Jerk 10x1 (progression as above)
Back Squat 3x5 (progression as outlined in your article)
Pulls/Dl 3-5x3 90-120% of Sn/CJ

[/quote]

Once a week perform the lifts “normally”. The dynamics of the movement change when you use pauses and other techniques and if you don’t do the regular movements at all for 3 weeks your form and timing will suffer.[/quote]

Good point, I will do two of the days with the progression listed and keep one day in there as normal - that’ll also be the day I’ll perform the 3-4 heavier singles.

I really appreaciate the input!

I’m going to run this for 3-4 cycles and will report back on my results.