How to Set Accurate 100% Training Maxes for Olympic Weightlifting Success

Published: 2025-07-23

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When programming training, one of the first tasks is to determine 100% goal figures for Snatch, Clean & Jerk, Back Squat, and Front Squat. These figures, when accurately determined, will enable the training to be balanced in a manner that improves both strength and speed. Ideally, the selected weights should be personal records (PRs). The following factors, however, should be taken into consideration when this planning takes place.

Factors Influencing 100% Selection

Talent level of the athlete: Talented weightlifters will make more rapid gains than their less talented training mates.
Post-layoff: Absolute PRs are usually not possible after an extended layoff.
Post-injury: Serious injuries will require a layoff in order to heal, and thus the return to competition may not produce PRs.
Snatch-to-Clean & Jerk Ratio:
- If the existing snatch PR is less than 78% of the clean & jerk PR, the absolute increase of the snatch will likely be greater.
- If it is more than 82%, the clean & jerk goal PR will probably be absolutely greater.

These 100% goal weights should be determined at the start of the macrocycle.

Modifying 100% Figures

There are other factors that may enter into the 100% selection process:

Modifications may be made to help an athlete qualify for a national or international event with minimum qualifying totals.
Adjustments can also be made in pursuit of personal, provincial, or national records.
Changes may be necessary if an athlete failed to achieve the goal weights of the previous macrocycle.

Occasionally, a coach may need to increase 100% weights for very talented individuals who are completing the prescribed sets and reps with no difficulty. In such cases, the coach may opt to adjust the plan without necessarily informing the athlete.

Different Coaching Approaches

Some coaches prefer to base percentages on 100% weights achieved in the final competition of the previous macrocycle. Others, myself included, prefer setting these 100% figures as goals to focus the athlete’s mind on the upcoming competition.

Psychological Benefits of Setting 100% Goals

Establishing 100% goal weights at the beginning of the macrocycle has several psychological benefits:

It reinforces the connection between hard training and progress.
Talented athletes learn that natural ability alone is not enough.
Less naturally gifted athletes come to understand the value of disciplined, consistent training.

While setting these goals may seem daunting to new coaches, like many aspects of coaching, the best way to improve is by starting, tracking progress, and learning from experience.