Strength Training Series Part II
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Article
By: John Mahr, B.A., M.A.
Sultana
High School, Hesperia, CA
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POWER
/ OLYMPIC LIFTING
Cycle
Two
(Pre- to mid-season)
Notes:
This cycle is based on the previous cycles workload and techniques
acquired. The workouts are based on percentages of the athlete's
maximum lifts to date. Maximum lifts should be performed prior
to beginning this cycle, in the following lifts: Clean & Jerk,
Competition Snatch, Deadlift and Squat.
Key to
Numbers and Figures:
5 x 65 (7) = 5 sets at 65% of single rep maximum for 7 reps.
Training
Schedules
(pre- to mid-season)
"Motivated"
Power Athlete (Runner-Thrower-Football)
(non-competitive week)
M.
- Drop Snatch-A + Squat Workout A (Aux.A) + Deadlift Workout B
(Aux.B)
T. - Olympic Workout A + Bench
Workout B + Combine Auxiliaries
W. - Make-Up or Off Day…
Th. - Jerk Press-A + Squat
Workout B (Aux.A) + Deadlift Workout A + (Aux.B)
F. - Olympic Workout B + Bench
Workout A + Combine Auxiliaries
(competitive
week)
M. - Olympic Workout A + Bench
Workout A
T. - Drop Snatch-A + Squat
Workout A (Aux.A) + Deadlift Workout B (Aux.B)
W. - Olympic Workout A + Bench
Workout B + Combine Auxiliaries
Th. - Hang Snatch + Jerk Press
2 sets at 60% max., prior to meet
F. - Squat Workout B (Aux.A)
+ Deadlift Workout A + (Aux.B)
"Not-so-Motivated"
Power Athlete" (Runner-Thrower-Football)
(non-competitive week)
M.
- Squat Workout A (Aux.A) + Deadlift Workout B + (Aux.A)
T. - Olympic Workout A + Bench
Workout B (Aux.A)
W. - "Off Day" or Make-Up
Day…your choice!
Th. - Squat Workout B (Aux.B)
+ Deadlift Workout A + (Aux.B)
F. - Olympic Workout B…Bench
Workout A…Combine Auxiliaries
(competitive
week)
M. - Squat Workout A (Aux.A)
+ Deadlift Workout B + Aux.A
T. - Olympic Workout A + Bench
Workout B (Aux.A)
W. - Squat Workout B (Aux.B)
+ Deadlift Auxiliaries "B"…only
Th. - Competition
F. - Olympic Workout B…Bench
Workout A…Combine Auxiliaries
"Motivated"
Jumper/Vaulter/Sprinter
(non-competitive week)
M.
- Drop Snatch-A + Squat Workout A (Aux.A) + Deadlift Workout B
(Aux.A)
T. - Olympic Workout A + Bench
Workout B + Combine Auxiliaries
W. - Make-Up or Off Day
Th. - Squat Workout B (Aux.A)
+ Deadlift Workout B + (Aux.B)
F. - Olympic Workout B + Bench
Workout A + Combine Auxiliaries
(competitive
week)
M. - Olympic Workout A + Bench
Workout A + Combine Auxiliaries
T. - Drop Snatch-A + Squat
Workout A (Aux.A) + Deadlift Workout B (Aux.A)
W. - Speed & Jump Olympic
and Squats + Bench Aux. "A"
Th. - Competition
F. - Olympic Workout B + 50%
modified - Bench/Squat Workout - B's (no aux.)
Squat
*warm-up
= 12-20 min. jog + GD's x 2 ea. + mild stretching
Week
1 - Rack 1x 50(10), 1 x 55(10), 1 x 60(10) + Aux.A
Front 4x 40(5) + Jump Squats 4 x 30(4) + Aux.B
Week
2 - 1x 60(8), 1x 70(6), 2x 75(5), 2x 73(7) + Aux.A
Alt. Squats 2 x 60(8) + Jump Squats x 35(4) + Alt. Squats 2 x
55(8)
Week
3 - 1x 65(8), 1x 75(6), 1 x 80(5), 2x 75(6) + Aux.A
Front 4x 65(5) + Jump Squats 4x 35(4) + Aux.B
Week
4 - 1x 68(8), 1x 76(6), 1x 85(5), 2x 78(6) Alt. Squats
2x 65(8) + Jump Squats 4x 40(4) + Alt. Squats 2x 55(8)
Week
5 - 1x 70(8), 1x 80(6), 2x 91(4), 2x 85(5) Front 4x
60(5) + Jump Squats 4x 45(4) + Aux.B
Week
6 - 1x 72(8), 1x 83(6), 2x 95(4), 2x 88(5) Alt. Squats
5x 70(8) + Jump Squats x 45(4) + Alt. Squats 2x 60(8)
Week
7 - Max Test + Aux.A 1x 74(8), 1x 87(6), 2x 101(3),
2x 92(5)…*using new max. lifts!
Week
8 - 1x 76(8), 1x 96(2), 2x 88(5), 1x 75(10)… Alt. Squat
6x 70(7) + Jump Squats 4 x 50(4) + Alt. Squats 2 x 76(8)
Week
9 - 1x 78(8), 1x 94(5), 1x 100(2), 2x 90(4), 1x 76(10)
Front 4x 65(5) + Jump Squats 4 x 50(4) + Aux.B
Week
10 - 1x 80(7), 1x 98(5), 1x 104(2), 2x 92(4), 1x 77(10)
Alt. Squats 5x 75(8) + Jump Squats 4x 55(4) + Alt. Squats 2x 65(8)
Week
11 - 1x 82(7), 1x 100(4), 1x 106(1), 2x 94(3), 1x 78(10)
Front 4x 75(5) + Jump Squats 5x 55(4) + Aux.B
Week
12 - 1x 84(7), 1x 104(3), 1x 108(1), 2x 95(3), 1x 80(10)
Front 4x 85(4) + Jump Squats 5x 55(4) + Aux.B
Week
13 - Max Test + Aux.A
Aux.A
- Single Leg Curls 2x10(lighter) + Calf Raises 3x10+Bench
Ab Twists 3 x 16(tm)
Aux.B
- Step-Ups (+bar w/30% body weight) 3 x 12 (tm) + Walking
Ab-Swings (lngth of wt. Room x 4)
*(tm)
= total movements
Key to
Numbers and Figures: 5 x 65(7) = 5 sets at 65% of single rep maximum
for 7 reps
Bench
Press
*warm-up
= arm circles F&B x 10 + long arm stretch + 1x light set with
40%
Week
1-A) Flat 4 x 8-10-12-14 @ 65% max
Incline Dumbbell 3 x 12 @ 30% / DB
Incline 3 x 10-12-14 @ 50%
Flat DB 3x10 @ 35% / DB
Decline 3 x 10-12-14 @ 60%
Flat DB Flys 2x10 @25@ / DB
Week
2-A) Flat 1x10 @ 60% max
Incline DB 2x8, 1x12 (30% / DB)
Negatives 3x3 @ 100%
Flat DB 2x8, 1x12 @ 35%
Lactate Bench Series*
Flat DB Flys 3x10 @ 25% / DB
*Lactate Bench - with 40% max -
2,3,4,5,6,7,8,9,10,98,7,6,5,4,3,2 w/30 sec.rest
Auxiliary
A - Tricep Series* - 4 sets / 6-7-8 reps, ea. Position
(hvy.)…
Reverse Cable Extension - to Burn Out x 2
*= forehead press, close elbow-chest pump, wide elbow-chest pump
Auxiliary
B - Close Grip Bench - 4 sets / 4-6 reps (mod. to hvy.)
+ DB Tris. - 3x6 (hvy) ea.arm
*Key to
Numbers and Figures: 5x 65(7) = 5 sets at 65% of single rep maximum
for 7 reps
Deadlift
*warm-up
= same as squat days warm-up
Week
1 - 1x 28(7), 1x 32(5), 1x 32(5), 2x 28(7) + Aux.B…
*All lifts are SLDL only -
this
1x 34(7), 1x 38(5), 1x 38(5), 2x 34(7) + Aux.B
introduction section of the program.
Week
2 - 1x 38(7), 2x 42(5), 2x 38(7) + Aux.B
1x 42(7), 2x 46(5), 1x 44(6), 1x 42(6) + Aux.B
Week
3 - 1x 55(7), 1x 63(5), 1x 70(3), 2x 63(5) + Aux.A
3x 68(4) + Aux.B
Week
4 - 1x 68(7), 1x 72(5), 2x 74(3), 1x 70(5) + Aux.A
3x 70(4) + Aux.B
Week
5 - 1x 74(1), 1x 80(1), 2x 84(3), 1x 80(5) + Aux.A
3x 76(4) + Aux.B
Week
6 - 1x 81(7), 1x 84(5), 2x 89(3), 1x 83(5) + Aux.A
Max Test - 3x 82(4)
Week
7 - 1x 84(7), 1x 88(5), 2x 93(3), 1x 87(5) + Aux.A…
*using new max. lifts!
3x 85(4) + Aux.B
Week
8 - 1x 86(7), 1x 90(5), 2x 95(3), 1x 87(5) + Aux.A
3x 87(4) + Aux.B
Week
9 - 1x 87(7), 1x 93(5), 2x 98(3), 1x 90(5) + Aux.A
3x 90(4)+ Aux.B
Week
10 - 1x 89(7), 1x 95(5), 2x 101(3), 1x 94(5) + Aux.A
3x 93(4) + Aux.B
Week
11 - 1x 90(7), 1x 97(5), 2x 105(3), 1x 96(50) + Aux.A
3x 97(4) + Aux.B
Week
12 - 1x 91(7), 1x 100(5), 1x 107(3), 1x 110(2), 1x
90(5) + Aux.A
3x 100(4), 2x 88(7) + Aux.B
Week
13 - Max Test on + Aux.A & B today!
Aux.A
- SLDL 3 x 35(7) + Pause Abs 3 x 10 sec. Count…*Jumper/Vaulters
4 x 40(7)
Aux.B
- *SLDL-b 1 ea. X 30(7) + Hanging Abs 3 x 20 count…add
a little twisting!
*SLDL-b
= one leg bent / one leg straight…emphasis is on straight leg
*Key to
Numbers and Figures: 5 x 65(7) = 5 sets at 65% of single rep maximum
for 7 reps
Olympic
Lifts
*Warm-up
= jump rope 2 x 60 sec. + trunk / arm rotations - forward and
back 10%
Week
1 - HC 3 x 50(3), DS 3 x (light)4, CS 3 x 65(3)
HS 3 x 50(3), DC 3 x (light)4, C&J 3 x 65(3)
Week
2 - DS 2 x (light)4, PS 4 x 55(3), CGS 3 x 50(4)
DC 2 x (light)4, CC 4 x 65(3), C&J 3 x 70(3),
JP-a 4 x 50(5)
Week
3 - HC 4 x 55(3), DS 3 x (light)4, CS 4 x 65(3)
HS 4 x 55(3), DC 3 x (light)4, C&J 4 x 65(3)
Week
4 - DS 2 x (light)4, PS 4 x 55(5), GS 4 x 50(4)
DC 2 x (light)4, CC 4 x 70(4), C&J 3 x 70(3),
JP-a 4 x 50(5)
Week
5 - HC 5 x 60(5), DS 3 x (light)4, CS 5 x 70(5)
HS 5 x 60(5), DC 3 x (light)4, C&J 5 x 70(5)
Week
6 - DS 2 x (light)4, PS 5 x 60(5), CGS 5 x 60(5)
DC 2 x (light)4, CC 5 x 75(5), C&J 3 x 70(3),
JP-a 4 x 50(5)
Week
7 - Max. Tests…before Squat Max.'s
DS 2 x (light)4, HS 5 x 60(5), C&J 5 x 75(3)
*using new max. lifts!
Week
8 - DS 3 x (light)4, CS 5 x 65(5), HC 3 x 60(5), C&J
5 x 70(5)
HS 5 x 60(5), DC 3 x (light)4, CC 5 x 65(5)
Week
9 - DS 2 x (light)4, PS 5 x 65(5), JP-a 5 x 70(4),
C&J 5 x 80(4)
Week
10 - DS 3 x (light)4, CS 5 x 70(5), HC 5 x 65(5)
HS 5 x 65(5), DC 3 x (light)4, C&J 5 x 85(3)
Week
11 - DS 2 x (light)4, PS 5 x 70(5), CGS 5 x 70(5)
DC 2 x (light)4, CC 5 x 80(5), C&J 5 x 90(4),
JP-a 4 x 80(4)
Week
12 - HC 5 x 75(3), DS 3 x (light)4, CS 5 x 80(3)
HS 5 x 75(5), DC 3 x (light)4, C&J 5 x 95(2)
Week
13 - DS 2 x (light)4, PS 5 x 80(3), CGS 5 x 80(3)
DC 2 x (light)4, CC 5 x 95(3), C&J 5 x 95(2, JP-a 4 x 85(3)
Week
14 - Max. Tests
Aux.A
- Shoulder Shrugs 3 x 8 (30-40% squat max.) + Bench
Ab-Twists 4 x 10
Aux.B
- Pull-ups 4 x 10 (bdy wt.) + Hanging Abs 4 x 20 count
PC-power
clean
CGS-close grip snatch
HS-hang snatch
HC-hang cleans
DS-drop snatch
JP-a-jerk press (front)
CC-comp. Clean
CS-competition snatch
JP-b-jerk press (back)
DC-drop clean
PS-power snatch
C&J-clean/jerk
*Key to
Numbers and Figures: 5 x 65(7) = 5 sets at 65% of single rep maximum
for 7 reps
Please
feel free to email me at John_Mahr@Hesperia.KIZ.CA.US
