Weightlifting
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Weightlifting: Variations in Rep/Set Schemes For Classic Lifts
Variation in the effects of stressors on the organism enables favorable adaptations to take place over extended periods of time. Using the same intensities combined with the same volumes will lead to stagnation in progress. Keeping this in mind, I am providing some varied reps and set schemes for the classic lifts as examples that athletes and coaches can employ to provide the needed variations in program planning.
They should be programmed for athletes who have already mastered proficient techniques.
Snatch: 60%/3, 70%/3, (75%/3)3
Clean & Jerk: 60%/3+1, 70%/3+1, (75%/3+1)3
These progressions are for the first day of a preparation mesocycle with a new goal of 100% figures.
Snatch: 60%/3, 70%/3, (80%/3)3
Clean & Jerk: 60%/3+1, 70%/3+1, (80%/3+1)3
These progressions could be employed for the third or fourth week of a preparation mesocycle.
Snatch: 60%/4, 70%/4, (80%/4)≥3
Clean & Jerk: 60%/4+1, 70%/4+1, (80%/4+1)≥3
These progressions would be programmed for the latter weeks of a preparation mesocycle.
Snatch: 60%/3, 70%/3, (80%/3, 85%/2)3
Clean & Jerk: 60%/3+1, 70%/3+1, (80%/3+1, 85%/2+1)3
These progressions are for the latter weeks of a preparation mesocycle.
Snatch: 60%/3, 70%/3, (80%/3, 85%/2, 90%/1)3
Clean & Jerk: 60%/3+1, 70%/3+1, (80%/3+1, 85%/2+1, 90%/1+1)2
Another set of progressions for the latter weeks of a preparation mesocycle or for the early weeks of a pre-competition mesocycle.
Snatch: 60%/2, 70%/2, (80%/2)2
Clean & Jerk: 60%/2+1, 70%/2+1, (80%/2+1)2
These progressions would be programmed for a light day in either preparation or pre-competition mesocycle.
Snatch: singles to max, (max-10 k, max-5, max)≥3
Clean & Jerk: singles to max, (max-10 kg, max-5, max)2-3
These progressions would be used during the third or early in the fourth week of a pre-competition mesocycle.
Snatch: 60%/2, 70%/2, 80%/2, (85%/2)3
Clean & Jerk: 60%/2+1, 70%/2+1, 80%/2+1, (85%/2+1)3
These progressions would be programmed for lighter days during the first three weeks of the pre-competition mesocycle.
Snatch: 60%/2, 70%/2, (80%/4, 85%/3, 90%/1)3
Clean & Jerk: 60%/2+1, 70%/2+1, (80%/4+1, 85%/3+1, 90%/1+1)3
These progressions would be programmed during the final two weeks of a preparation mesocycle.
Additional thoughts
Those whose jerk lags considerably behind the clean may want to increase the number of jerk reps in each of the clean & jerk sets or perform more supplemental jerk work later in the session.
The overall volume and load of each session will be varied through the programming of pulls and squats.
The average relative intensity should increase slightly during the pre-competition mesocycle.
As the athlete progresses from novice to elite, the number of exercises programmed should begin to diminish, but the volume and load overall should increase.
