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Strength Training Series Part III

Article By: John Mahr, B.A., M.A.
Sultana High School, Hesperia, CA

POWER / OLYMPIC LIFTING

Cycle Three
(mid to late season)



Note: This cycle builds from the previous cycle and leads the athlete to their peak in power development. The percentages used are based upon maximums completed in Cycle Two. Speed and powerful movements are emphasized here, not heavy lifting and strength development. Rest and maintenance of strength characteristics gained in the first two cycles is key. The training schedules used here are more "liquid" regarding when to complete training on days 1-3. As the days' number suggests, Day 1 should be completed early in the week, Day 2 mid-week, and Day 3 late-week.

Olympic/Power - Cycle Three (week one)

Day 1: warm-up: light jog + stretching + light bar mobility drills + drop clean 2 x 4w/light wt.

Hang Clean    5 (5) 70%, wk.3-80%, wk.5-70%, wk.7-60%
Jerk Press 5 (3) 70%, wk.3-80%, wk.5-70%, wk.7-60%
Full Squat 5 (7-5-3-5-7) 68%-76%-84%-72%-65% + Jump Squats 3 x 4 @ 33%
 74%-82%-90%-78%-60%wk. 5 + JS
 64%-74%-80%-68%-55%wk. 6 + JS
 60%-68%-74%-66%-52%wk. 7 + JS


*Aux Upright Rows 3 x 7 @ 45-60% BW *vaulters = Pullovers 3 x 7 (med./hvy wt.)
     Hang Abs 3 x 25
     Bench Abs Twist 4 sets of 20

Day 2: warm-up: light jog + stretching + light bar mobility drills + drop snatch 2 x 4 w / light wt.

Hang Snatch 5 (3) 76%, wk.3-70%, wk.5-3(2) 60% timed - speed! Wk. 7-3(2) 60% TS!
Clean & Jerk 5 (5-4-3-4-5) 65%, 70%, 75%, 68%, 60%
 65%, 72%, 76%, 68%, 58%wk. 3
 60%, 68%, 70%, 60%, 52%wk. 5
 55%, 62%, 65%, 55%, 50%wk. 7
SLDL / SLDL-b 3(7) 60% / 3 (7) 40%

*Aux Pull-Ups 4 (10) Bdy. Wt. * SS with SLDL
SS- Calf Raises 4 (6) Bdy. Wt + 80-100 lbs. *single leg
Ab crunch- "5 sec. Hold" x 48 total (4 sets of 12)


Day 3: warm-up: light jog + stretching + light bar mobility drills + drop snatch 2 x 4 light!

Comp-Snatch 4 (3) 75%, wk.3-77%, wk.5-65%, wk.7-60%
Hang Cleans 4(5) 65%timedfor speed!!
Seated Military Press 4 (6) 75%, wk.3-77%, wk.5-80%, wk.7-80%
Incline Bench Press 6 (7-5-3-3-5-7) 70%, 80%, 88%, 88%, 78%, 70%
 72%, 82%, 90%, 90%, 80%, 72%wk. 3
 72%, 84%, 95%, 90%, 80%, 70%wk. 5
 72%, 86%, 100%, 90%, 80%, 70%wk. 7


*Aux Pullovers 4 x 4 (hvy) + Tricep Series 4 (6 ea. pos.) max. wt. Twisting Abs / Med Ball Series 100 x ea. direction or 3 x Series

Olympic/Power - Cycle Three (week two)

Day 1: warm-up: light jog + stretching + light bar mobility drills + drop clean 2 x 4 w/light wt.

Hang Clean 5 (5) 70%, wk.3-80%, wk.5-70%, wk.7-60%
Jerk Press-b 5 (3) 60%, wk.3-70%, wk.5-60%, wk.7-50%
Front Squat 4 (5-3-5-5) 76%-84%-72%-65% + JS 4 x 5 @ 33% for time/record
 82%-90%-78%-60%wk. 5 + JS timed
 74%-80%-68%-55%wk. 6 + JS timed
 68%-74%-66%-52%wk. 7 + JS timed
*Aux Upright Rows 3 x 7 @ 45-60% BW *vaulters = Pullovers 3 x 7 (med/hvy wt.)
Bench Abs Twist 5 sets of 20

Day 2: warm-up: light jog + stretching + light bar mobility drills + drop snatch 2 x 4 light!

Comp-Snatch 4 (3) 75%, wk.3-77%, wk.5-65%, wk.7-60%
Power Cleans 4 (3) 75%, wk.3-77%, wk.5-4x5 timed (60%) wk.7-4x5 timed (60%)
Mil. Press-DB 4 (6) heavy!
In. Bench Blasts 5 (5) 60%

*Aux Tricep Series 2 (6-8 ea. pos.) heavy! + Tri-DB 2 x 6-8 heavy
Twisting Abs- w/Med Ball 100 x ea. direction

Day 3: warm-up: light jog + stretching + light bar mobility drills + drop snatch 2 x 4 w/light wt.

CG Snatch 4 (3) 65%, wk.3-68%, wk.5-60%, wk.7-50%
Clean & Jerk 5 (3) 75%
 80% wk. 3
 70% wk. 5
 65% wk. 7
SLDL / SLDL-b 3(7) 60% / 3 (7) 40%

*Aux CG-Pull Ups 4 (10) bdy. wt. * SS with SLDL
SS- Calf Raises 4 (6) Bdy. Wt + 80-100 lbs. * single leg
"Med Ball Crunches" "5 sec. Hold" x 40 total


Lactate Club
*Endurance and Long Sprint Athletes
(competitive season)


Upper Body Day

1. Bench Press 5 x 10, 8, 6, 2, 10 @ heavy weights
3. Dips 30 total reps
4. Upright Row 5 x 8 @ 50% or higher than BW
5. Bicep "21's" 4 sets total @ heaviest possible lbs.
*Aux. - Hang Abs = x 120 reps + Pause Scissors 4 x 20 total

Legs Day

1. Slide Squats 3 x 7 @ 50% BW
2. Front Squats 3 x 7 @ approx. 75% BS max.
3. SLDL 5 x 10 @ heaviest possible wt.
4. Calf Raises 30 reps total - ea. leg with 40% of BW

*Aux. - "Ab Series" with a Coach (Miller or Mahr) x 3 cycles
60 seconds pause scissors, frog kicks, leg snaps x 10 push-ups between each set
end each cycle with 90 sec. "Thinker"

Combo Day

1. Clean & Jerk 5 x 5 @ 60% max.
2. Step-Ups 3 x 10 ea. @ 30% BW w/Dumbbells
3. SLDL 5 x 10 @ 50% BW
4. Running Biceps 3 x 60 sec. w/Dumbbells

*Aux. - 100 x Ab-Crunch "holds" 5-4-3-2-1
Bench Ab-Twist 3 x 20

Please feel free to email me at: John_Mahr@Hesperia.k12.CA.US



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