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Strength Training Series Part III
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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
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.
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Hang Snatch | | 5 (3) 76%, wk.3-70%, wk.5-3(2) 60% timed - speed! Wk. 7-3(2) 60% TS! |
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Clean & Jerk | | 5 (5-4-3-4-5) 65%, 70%, 75%, 68%, 60% |
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| | 65%, 72%, 76%, 68%, 58%…wk. 3 |
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| | 60%, 68%, 70%, 60%, 52%…wk. 5 |
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| | 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!
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Comp-Snatch | | 4 (3) 75%, wk.3-77%, wk.5-65%, wk.7-60% |
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Hang Cleans | | 4(5) 65%…timed…for speed!! |
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Seated Military Press | | 4 (6) 75%, wk.3-77%, wk.5-80%, wk.7-80% |
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Incline Bench Press | | 6 (7-5-3-3-5-7) 70%, 80%, 88%, 88%, 78%, 70% |
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| | 72%, 82%, 90%, 90%, 80%, 72%…wk. 3 |
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| | 72%, 84%, 95%, 90%, 80%, 70%…wk. 5 |
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| | 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.
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Hang Clean | | 5 (5) 70%, wk.3-80%, wk.5-70%, wk.7-60% |
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Jerk Press-b | | 5 (3) 60%, wk.3-70%, wk.5-60%, wk.7-50% |
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Front Squat | | 4 (5-3-5-5) 76%-84%-72%-65% + JS 4 x 5 @ 33% for time/record |
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| | 82%-90%-78%-60%…wk. 5 + JS timed |
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| | 74%-80%-68%-55%…wk. 6 + JS timed |
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| | 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!
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Comp-Snatch | | 4 (3) 75%, wk.3-77%, wk.5-65%, wk.7-60% |
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Power Cleans | | 4 (3) 75%, wk.3-77%, wk.5-4x5 timed (60%) wk.7-4x5 timed (60%) |
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Mil. Press-DB | | 4 (6) heavy! |
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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.
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CG Snatch | | 4 (3) 65%, wk.3-68%, wk.5-60%, wk.7-50% |
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Clean & Jerk | | 5 (3) 75% |
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| | 80% … wk. 3 |
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| | 70% … wk. 5 |
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| | 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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