Weightlifting
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Weightlifting Programming: How to Set 100% Training Max Weights
The Selection of 100% Weights
One of the most important calculations that takes place during the programming process is the determination of 100% figures. The 100% figures will then be used to determine the weights of the various percentages employed in the training process. Some coaches prefer to use the heaviest lifts attained in the previous macrocycle to determine 100% figures, but I’ve always favored designating 100% figures to be achieved in the culminating competition of the upcoming macrocycle.
Why Goal-Based 100% Weights Matter for Strength Progression
100% goal weights keep the athlete’s attention on the path ahead, serving as targets and focal points. Unless the athlete is recovering from an injury, these weights should be heavier than any previously lifted competitive weights. While it might be tempting to think that there is a magic percentage that can designate the goal 100%’s, this is a point at which a human in the loop best serves the purpose of programming.
The Four 100% Lifts in Olympic Weightlifting Programming
I select 100% figures for the Snatch, Clean & Jerk, Back Squat, and Front Squat. The snatch and clean & jerk 100% figures should be achieved in the competition at the end of the macrocycle, while the back squat and front squat 100% figures are usually achieved in the final two training weeks of the pre-competition mesocycle.
Exercises Based on Snatch 100% Percentages
• Power Snatch (60-80%)
• Snatch High Pulls (80-105%)
• Snatch Extensions (80-105%)
• Snatch Deadlift: (80-105%)
Exercises Based on Clean & Jerk 100% Percentages
• Power Clean (60-80%)
• Clean High Pulls (80-105%)
• Clean Extensions (80-105%)
• Clean Deadlifts (80-105%)
• Jerk (60-85%)
• Power Jerk (60-80%)
• Push Press (60-75%)
Optimal Snatch to Clean & Jerk Ratio in Weightlifting
Relationships to the Clean & Jerk 100%
If the snatch 100% figure at the beginning of the macrocycle is above the 78-82% range of the clean & jerk, the average absolute intensity must be increased with more reps in the 80% and above range for the clean & jerk. In other words, more strength work must be programmed and/or the bodyweight must be increased.
If the snatch 100% figure at the beginning of the macrocycle is below the 78-82% range of the clean & jerk, the average absolute intensity must be decreased with fewer reps at the 80% and above range for the clean & jerk. Furthermore, more repetitions (not repetitions per set but more sets) must be programmed at the 80% and above range of the snatch. In other words, there must be more speedy repetitions performed.
Ideal Back Squat and Front Squat Ratios for Clean & Jerk Performance
The target back squat maximum should be at least 131% of the 100% clean & jerk.
The target front squat maximum should be at least 105% of the 100% clean & jerk.
Balancing Strength and Speed in Weightlifting Training
The goal for the athlete and the coach is to create a balance between strength and speed. Too much of the volume at higher intensities in clean-related exercises will tend to result in a loss of speed, while too much volume at snatch-related exercises will increase speed but will result in a lowering of strength. Furthermore, the ideal ratios are individual and must be determined more or less empirically. This is where the art of coaching comes into play.
Goal Selection Mastery in Weightlifting Programming
Accurate goal selection is the result of a great deal of practice. Most athletes cannot accurately determine their goal weights largely because they tend to be overambitious and lack objectivity when evaluating their own training. Coaches with a long history of appropriate goal selection can ensure steady progress for years until the athletes in question achieve their true potential. An experienced coach can select goal weights at the initiation of a 12-week macrocycle and watch them become reality at the culminating competition. This is a goal a coach must strive for.
