Tallukka Combined Events

Bryan Clay – Olympic Decathlon Champion

History and Approach to Training


•  History,  Career to date

•  PB’s

•  Approach to Training

•  How did we do it…..

•  Environment

•  Philosophy

 

 

Decathlon Progression:

1998 - 6,330 (JR)

1999 – 7,312 (JR)

2000 – 7,373

2001 – 8,169

2002 – 8,230

2003 – 8,482

2004 – 8,820  Olympic Silver

2005 – 8,732  World Champion

2006 – 8,677

2007 – 8,493

2008 – 8,832  Olympic Champion

 

#1 World Ranking:  ’05  ’06  ’08

 

Heptathlon:  ’08 GOLD  ’04 ’06 Silver

 

 

Personal Bests

                        Open             Decathlon

•     100m                     10.36              10.39

•     Long Jump          8.05m                        7.96m

•     Shot Put                                         16.27m

•     High Jump                                  2.10m

•     400m                                             47.78

•     110m Hurdles                              13.74

•     Discus                                            55.87m

•     Pole Vault                                    5.15m

•     Javelin                                          72.00m

•     1500m                                           4:38.93

 

                                    Heptathlon

•     60m                                               6.65

•     60m Hurdles                                7.74

•     1000m                                           2:49.41

 

Decathlon Performance

 

•   Goal is to be at your best, event by event in the decathlon

 

•   Repeat Performance – duplicate in competition what you have done in training

 

•   Event Transition

–    Physical  //  Psychological  //  Emotional

 

Base of Training

• VOLUME

• POWER

• FITNESS

• PSYCHOLOGICAL APPROACH

 

Training Plans

•    Macro Plan (1) (Quadrenial plan)

–    ENDURANCE > STRENGTH > POWER > SPEED

 

•    Macro Plan (1a)

–    Endurance-Strength  >  Power  >  Speed

•      SPEED>SPEED>SPEED>SPEED>SPEED>SPEED>SPEED>SPEED>SPEED>SPEED>SPEED>SPEED>SPEED>SPEED

 

 

Keys to BC

•    Attitude:  Expectation of excellence

•    Commitment to Training

–     Knowing the training

–     Knowing the events

–     Communication on training

 

•    Natural GOD given abilities

–     Speed ;  Power ;  Bio-Kinetic abilities (visual) ;

 

•    Goal Setting

–     One step at a time

•  Small goals in focus first  (individual event goals vs decathlon goals

 

•    Personal Balance

–     Spiritual ;  Social ;  Academic ;  Athletic

 

• How did we do it:

–    Coaching staff:  input from specialty coaches

• Overall:  oversee everything

• Jumps

• Throws

• Medical

 

–    Support Group:

 

•    Competitions:

 

–    3 – 4 decathlons per year

 

–    Weekly preparations:

•  Testing

•  Day I  ,  Day II

 

 

Periodization

•    Training Cycles       

–    Intensity

–    Overall plan macro cycle plan is followed with each meso cycle

–    Micro cycle is planned out, but can be flexible – outside specific physiological goals

•   Training Units can be flexible, depending on the day to day condition of the athlete

 

 

•    Variables:

–    Volume  /  Intensity  /  Bio-Motor Skills

 

• Training Environment

–   Consistency
–   Challenging

 

• Competition Environment

–   Feel at home
–   Schedule should stay the same
–   Routine should be the same
 

 

 

Key Points of Training

 

  Quality of Training

            Testing:  In competition / Out of competition

 

     Competition in Training  (Training Partners)

 

     Non Track Training

            Emotional/Mental training (Out of comfort zone)

 

     Trust

            Success/Failure

            Trial/Error

            Support

 

     High Quality: 

            Speed

            Speed - Endurance

 

 

•   Consistency – High Level

 

•   Bio Motor Abilities – Look like a specialist

 

•   Multi Event Athletes – First to arrive, Last to Leave

 

•   Pride – in being “the worlds greatest athlete”

 

•   Expect Success:

 

 

 

Training Specific

n      Periodization:  Developing the Annual Plan

n     Volume vs Intensity

n     Progression in Training

n    Fitness

n    Technical

n     Nutrition

n     Physical Therapy

n     CONFIDENCE

n    Duplicate in competition what you do in training

n    “Lets Have Some Fun”

n    “Let it Happen, Don’t Force It”

n     Training Plans

n    2004: Indoor, OT, OG

n    2008: OT, OG

n     Flexibililty in training

n    Knowing the athlete

n     The Art of Coaching…RELATIONSHIP

 

 

Periodization:
Developing the Annual Plan

 

Volume vs Intensity

   

Progression in Training

 

          Fitness

 

          Technique

 

 

Nutrition

 

n    Caloric Intake

 

n    Replenishment / Recovery

 

 

Confidence

 

n     Duplicate in competition what has already been done in training

 

n     Having “fun”

 

n     “Let” the performance happen,

don’t make it happen.

 

 

Training Plans

 

n       Train for the  Quadrenium

n      Strength; Speed; Power; Balance

 

n       2004                World Indoor,  USA OT,  OG

n       2008                USA OT,  OG

 

 

n      Micro Cycles

 

n     Monday       Power,  Acceleration

n    Active Warm Up;   Power Jump Series;  Acceleration session, Flat & Hurdles;  Long Jump;  Shot Put;   Cool Down

 

n     Tuesday      General Fitness / Extensive Tempo     

n    Active Warm Up; Hurdle Mobility;  Pole Vault,  Extensive Tempo,  Discus;  Cool Down

 

n     Wednesday General Fitness

n    Active Warm Up; CORE; General Fitness Session;  High Jump;  Shot Put;  Cool Down

 

n     Thursday    Speed – Speed Endurance,  Acceleration

n    Active Warm Up; Hurdle Mobility; MaxVelocity Session, Flat & Hurdles;  Pole Vault;  Discus;  Cool Down

 

n     Friday General Fitness

n    Active Warm Up;  CORE;  Javelin;  Long Jump –or- High Jump drills;  10X Grass Accelerations;  Cool Down

 

n     Saturday     General Fitness / Extensive Tempo  (1500m work)

n    Active Warm Up;  1500m work

n    Early Season:  Long Runs
n    Mid / Late Season:  Track specific intervals

n     Sunday        OFF

n    VERY IMPORTANT RECOVERY DAY

 

 

 

n                   Active Warm Up Routines

 

n                    Stations Warm-up

n                    I.        Corner A

n                               10 Prisoner Squats

n                               10 Lunge rebounds (forward and back)

n                               10 Side Lunge Cross-Overs (both legs)

n                               20 Side Crunches

n                               20 Supermans

n                               10 Push-ups

n                               10 Russian Hamstrings

n                    II.      Straight-Away A

n                               Skip Ό, backwards skip Ό, side slide Ό, switch Ό

n                    III.     Corner B

n                    10 of Each: Sumo Lunge Turning forward and Backwards, Gomer walks each direction, Groucho Walks forward and backwards, Lunge Walks forward and Backwards.

n                    IV.     Curve B

n                               Build-up over, back, and over.

n                    V.       Corner C

n                    Jane Fonda’s:(10) Straight Leg Lifts, Side Lifts, Inside Lifts, Lead Leg Lifts, Trail leg lifts

n                    Kneeling Complex:(10) Fire Hydrants, Trail Leg Circles, KTCHTH, Ham Reach

n                              

n                    VI.     Straight-Away C

n                               Build-up ½ way,  Backwards Run remaining.

n                    VII.    Corner D

n                               Inverted Complex: Bicycles, Long Scissors, Horizontal Scissors

n                               Track Complex: Iron Cross, Scorpions, Groiners

n                    Fence Complex: Leg Swings front to back and side to side, Trail Leg circles forward and back.

n                    VIII.  Curve D

n                    3x 50m B-Runs-with walk back recovery .

n       I.   1 lap of skips, jog, lunges, etc.

n       II.  Circuit A:

n             10 prisoner squats; 10 rear lunges; 20 piked calf bounces; 20 crunches; 10 supermans; 10 side lunges 20 mountain climbers;

n                     10 push-ups

n       III.          1 lap of skips, jog, lunges, etc.

n       IV. Circuit B:

n             10 drop squats; 20 cycle jumps; 20 ankle hops; 20 side crunches; 20 speed skaters; 10 back extension hops; 20 groiners;

     10  falling push-ups

n       V.  1 lap of build-ups (100m build-upΰ50m walk) or 3x100m B-run

 

 

n       Circuit Warm-Up

 

n       10 Prisoner Squats

n       10 Front Lunges

n       20 Wide Outs

n       20 Crunches

n       ------------------------> 3 x 50m Build-ups with Skip return

n       10 Side Lunges

n       10 KTCHTH

n       10 Kneeling Trail Leg Circles Forward and back

n       10 Fire Hydrant

n       ------------------------> 3 x 30m B-Run with Low Skip and Scoop return

n       20 Inverted Long Scissors

n       10 Donkey Kicks

n       10 Lead and Trail Leg Lifts

n       20 Horizontal Scissors

n       ------------------------> 3 x 50m Build-ups with Side Slide return

n       10 Single Leg Donkey Kicks

n       10 Drop Squats

n       10 Mogul Jumps

n       20 Ankle Hops

n       ------------------------> 3 x 30m Straight Leg Run with Backwards Skip return

n       20 Cycle Jumps

n       10 Djerbakis

n       10 Russian Hamstrings

n       10 Drop Squat Jumps

n       ------------------------> 3 x 50m Build-ups with walk return

 

 

n       The Helsinki Warm-Up

 

n       I.-  1 Lap “Jog” and 1 Lap “Fast Jog”

n       II.-          Station A (Muscle Activation)

n             10x the following exercises:

n                       Str Leg Lift, Heel Cross and Abduct, Side Leg Lift, Prone Trail.

n                       KTCHTH, Cork Screws, Toe Tap and Cross, Ham Reach.

n                       2-Point Superman, RUS Hamstring, Partner Heel Lift+Hip Lift.

n       III.-        200m Skip Variations:

n             40m of each of the following Skips:

n                   Front Skip; Backward Skip; Side Skip; Swivel Hips; High Skip

n       IV.-         Station B (Mobility Exercises and Walks)

n             10x the following exercises:

n                       Frankensteins, Thigh Huggers, Shin Cradles, Froggies.

n                       Lunge Walk Twists, Lunge Walk Arches, Walking Leg Cross.

n                       Split Leg Twisters, Wood Choppers.

n       V.- 100m Down and Back and Down A

n                       Down: 50m B-Run and 50m Backwards Run

n                       Back: 100m Jog

n                       Down: 100m Build-Up

n       VI.-         Station C: (Dynamic Mobility and Movements)

n             10x the following exercises:

n                       Head, Hip and Torso Circles

n                       Leg Swings Front to Back and Side to Side

n                       Cycle Jumps, Ankle Hops, Drop Squats, Clay Flings

n                       Donkey Kicks, Groiners, Mule Kicks, Donkey Kick Moguls

n       VII.-       100m Down and Back and Down B

n                       Down: 100m Build-Up

n                       Back: 100m Jog

n                       Down: 100m Build-Up

 

 

n       Jumbo Warm-Up

 

n       I- Up and Back Prep

n       Do Exercises (10 reps) With 50m Build-up Between (Progressive Speed):

n       Prisoner Squat---Highland Fling---Front Lunge---Side Lunge---Donkey Kick---Thrusts-Wideouts---Single Leg Squat

n       II- Muscle Activation Series

n       10 reps of each

n       a) Jane Fonda Complex: Straight Leg Lift---Side Lift---Inside Lift---Lead Leg Lift---

n       Trail Leg Lift

n       b) Sky Diver Complex: Alternate Arm+Leg---Double Arm+Leg---Doyle Hip Lift

n       c) Kneeling Complex: Fire Hydrant---Trail Leg Forward---Trail Leg Backwards

n       ---KTCHTH---Ham Reach

n       d) Hip Thrust Complex: Double Leg---Single Leg---Russian Hamstring

n       III- Build-Up Set (Moderate Speed)

n       3x50m with a low skip and scoop return

n       IV-Active Assisted Mobility 10 of each

n       Seated Complex: Leg Extenders---Trail leg pull throughs---Row Boats

n       Walking Complex: Thigh Huggers---Shin Cradles---Frankensteins---Leg Windmills---Froggies.

n       V- Build-Up Set (Moderate Speed)

n       3x50m with side slide return-switching directions 1/2 way

n       VI- Dynamic Mobility Circuit

n       10 of each unless otherwise noted

n       a) Circles Complex: (5 of each) Head---Trunk---Hip

n       b) Track Complex: Iron Cross---Scorpion---Groiners

n       c) Inverted Complex: Bicycle---Horriz. Scissor---Long Scissor---Hurdle Rocker

n       d) Fence Complex: Side to Side Leg Swings---Front to Back Leg Swings---Trail Leg Windmills Forward and Back---Hurdle Seat Change

n       VII- Build-Up Set (Faster Speed)

n       3x50m with swivel hips return

 

 

n      E-Z Warm-Up

 

n      I. Jog/Skip 300m.

n      II. Round-Track Build Ups (Do 10 of each exercise followed by a build-up for 50m then a skip for 50m)

n      Prisoner squat

n      Front-Lunge

n      Side-lunge

n      Back Extension Hops

n      Groiners

n      III. Muscle Activation (10 of each)

n      Straight Leg Lift-Side Lift-Inside Leg lift

n      Supermans

n      Fire Hydrant-KTCHTH-Ham Reach

n      Russian Hamstring

n      IV. 4x 25m Build-Up Down and Back

n      V. Dynamic Mobility (10 of each unless otherwise stated)

n      Trunk-Hip Circles (5 of each)

n      Bicycle Horriz. Scissors-Long Scissors-Hurdle Rocker

n      Iron Cross-Trail Leg Windmills Forward and Back

n      Side to Side Leg Swings-Front to Back Leg Swings

 

 

n       Drills Warm-up

 

n       I. Up and Back Prep I

n       Do Exercises (10 reps) With 50m Build-up Between (Progressive Speed):

n       Prisoner Squat-Highland Fling-Front Lunge-Side Lunge

 

n       II. 2x30m Ankling (skip ½ way return)

 

n       III. Up and Back Prep II

n       Do Exercises (10 reps) With 50m Build-up Between:

n       Donkey Kick-Thrusts-Wideouts-Single Leg Squat

 

n       IV. 2x30m Butt kicks (skip ½ way return)

 

n       V. Muscle Activation Circuit I

n      10 reps of each

n     a) Jane Fonda Complex: Straight Leg Lift-  Side Lift-  Inside Lift-  Lead Leg Lift-  Trail Leg Lift

n     b) Sky Diver Complex: Alternate Arm + Leg-Double Arm + Leg-Doyle Hip lift      

 

n       VI. 2x40m A-skips (skip ½ way return)

 

n       VII. Muscle Activation Circuit II

n      a) Kneeling Complex:   Fire Hydrant-Trail Leg   Forward-Trail Leg    Backwards-   KTCHTH-Ham Reach

n      b) Hip Thrust Complex: Double Leg-Single Leg-Russian Hamstring

 

n       VIII. 2x40m B-skips (skip ½ way return)

 

n       IX. Dynamic Mobility Circuit I

n      10 of each unless otherwise noted

n     a) Circles Complex: (5 of each) Head-Trunk-Hip

n     b) Track Complex: Iron Cross-Scorpion-Groiners

 

n       X. 2x40m A-run (skip ½ way return)

 

n       XI. Dynamic Mobility Circuit II

n      a) Inverted Complex: Bicycle-Horriz. Scissor-Long Scissor-Hurdle Rocker

n      b) Fence Complex: Side to Side Leg Swings-Front to Back Leg Swings-Trail Leg Windmills Forward and Back-Hurdle Seat Change

 

n       XII. 2x40m Alternate leg fast leg (skip ½ way return)

 

 

n       Newbridge Warm-up

 

n       I.   5 Minute Jog

n       II.  2X Around Track:

n      10 Prisoner Squats, 50m Forward Skip,

n      10 Donkey Kicks, 50m Backwards Skip,

n      10 Wide-Outs, 50m Side Slide,

n      10 Lunges, 50m Carioca Quick Step-Left,

n      10 Side Lunge, 50m Carioca Quick Step-Right,

n      20 Push-Ups, 50m Backwards Run,

n      20 Groiners, 50m Low Scoop and Skip,

n      10 Drop Squats, 50m Skip.

n      200m Build-Up

n      100m Skip

n      100m Build-Up

 

 

n      NEUROMUSCULAR WAKE-UP ROUTINE

   (To be performed a minimum of three hours prior to competitive warm-up and pre-meet meal.)

 

   400 meter jog

   200 meter; side shuffle, skipping and backward running

   Flexibility; 10 minutes of individual choice

   5 Hurdles;

        Continuous stepovers – forward x 2

        Continuous stepovers – backward x 2

        Continuous stepovers – lateral x 2 ea. direction

   Clean          3 x 3 w/moderate weight; perform explosively

   3x overback shot throws

   3x underforward shot throws

 

 

n    Sprint Drills

n      Sprint Drills A                                             

n    20m:

n    Ankling    Butt-Kicks

                            

n      30m:

n    A-Skip      B-Skip        B-Run                                                       

n      40m:

n    Right Leg Fast Leg    Left Leg Fast Leg        Alternate Leg Fast Leg

 

 

n      Sprint Drills B

n    30m:

n    A-Skip  B-Skip  B-Run

n    40m:

n    Straight Leg Run  Straight Leg Bound  Straight Leg Bound Alternate Leg Fast Leg
 
 

n      Hurdle Bound Drills

n    5 Hurdle Straight Leg Bounds on Each Side

 

 

 

n    CORE

 

circuits

 

 

n       2004

n      WIC, Budapest

n    -5:  Travel
n    -4:  Acceleration Warm Up; Hurdle Mobility; SP; PV
n    -3:  General Warm Up; Hurdle Mobilty; HJ Step; LJ Step; 4x Flying 30m
n    -2:  OFF
n    -1:  Pre Meet Warm Up:
n    400m jog; Static Stretch; Ankling; A skips, A run; B skips, B runs; Alt Fast Leg; 3x starts; 3-5x OHB 

 

n      USA OT, Sacramento

n    -7:  Travel
n    -6:  Jumbo Warm Up;  Easy Accelerations;  P/T
n    -5:  OFF
n    -4:  General Warm Up;  HJ;  3x30m Starts;  4x100m Technical Accelerations
n    -3:  Easy 15min run;  Hurdle Mobility;  Flexibility
n    -2: General Warm Up;  Hurdle Mobility;  SP;  DT;  P/T
n    -1:  Pre Meet Warm Up:  V 400m jog; Static Stretch; Ankling; A skips, A run; B   skips, B runs; Alt Fast Leg; 3x starts; 3-5x OHB

 

n      OG, Athens

n    -11:  Travel to Athens
n    -10:  OPENING CERIMONIES
n    -9:  Travel to Crete;  15min easy run
n    -8:  General Warm Up;  SP;  LJ;  4x 20m Starts
n    -7:  Acceleration Warm Up;  *Asthma Testing (2:00 :70  2:00  :70);  6x HH starts;  DT
n    -6:  General Warm Up;  HJ;  PV;  Full Massage
n    -5:  OFF
n    -4:  Acceleration Warm Up;  150m(2:00)100m(2:00)150m;  DT;  SP
n    -3:  General Warm Up; Travel: Crete>Athens
n    -2:  Ad Lib Warm Up (15min)
n    -1:  Pre Meet Warm Up; 3x OHB; 3x 30m Starts

 

n       2008

n      USA OT

n    -6:  Warm Up;  Sprint Drills;  SP;  PV

n    -5:  Travel to Eugene;  Continuous Warm Up; Sprint Drills; TEMPO: 150-250-150-250-150 @75%

n    -4:  Ad Lib Warm Up; Hurdle Mobility; Multi Throws;  Event Site Walk Throughs

n    -3:  Pre Meet Warm Up; Sprint Drills; Hurdle Mobility; 2x 30m Fly; 3x LJ Approach;

n    -2:  Flexibility

n    -1:  Pre Meet Warm Up; 2x 20m Starts

 

n      OG

n    -10:  Continuous Warm Up; 2x 2 In and Outs;  5x LJ Approaches; SP

n    -9:  General Warm Up;  Sprint Drills; HJ; DT

n    -8:  SP;  200m(1:00)150m(12:00)150m

n    -7:  OFF  (Massage)

n    -6:  Pre Meet Warm Up; 3x(3x Cleans>3 hurdles hops w/ 20m runout);  PV;  JT

n    -5:  Travel: Dalian>Beijing;  General Warm Up; DT; SP; Tempo: 250-150-250-150 @ &75%

n    -4:  OFF  (Massage)

n    -3:  Pre Meet Warm Up;  Sprint Drills; 2x 30m; 4x short LJ approach;

 SP (4 stands, 4 glides)

n    -2:  OFF

n    -1:  Pre Meet Warm Up;  3x 30m Accelerations;  3x OOHB; 

 2x 3hurdle hops with 20m run out;  Massage

 

 

Flexibility in Training

n    Knowing the athlete

n   Day to Day interaction

 

n   Warm Up Jogs

 

 

The Art of Coaching:

n       Relationships

n      Trust

 

As a coach, you need to be open and receptive to alternate ideas and concepts.  There are many ways to the finish line – if we believe…….

 

It is not what or how much you  know, but how you communicate it.

 

n       Balance

n      TF is the easiest part of the equation……..

n    Life:  Social, Academic (if applicable), Spiritual, Personal, Athletic

n    TF is their passion, it is what happens when everything else is struggling.                                         If we can keep the rest in balance, what happens on the track                                             naturally grows and progresses

 

 

Characteristics of a dynamic teacher/coach:

 

n     We must enjoy our job – responsibility

n     We must believe in what we are doing

n     We must want to share our information

n     We must have a positive attitude of respect for our profession

n     We must be a be able to effectively communicate our goals and objectives.

 

 

 

Bryan Clay

Olympic Games Weight Preparation

 

       Squats & Presses Cycle                                                     Cleans & Pulls

 

                                      Fall Conditioning Cycle Medium Load

 

Session 1          Max.

Session 1          Week 1   3x8   70-75%                       80%   3 , 3 , 3 , 3

Session 1          Week 2   5x8   “      “                           80%   3 , 2  , 3

Session 1          Week 3   5x8   “      “                           80%   3 , 4 , 3

Session 1          Week 4   5x8   “      “                           80 %  3 , 2 , 3 85% 2 , 3

 

      Strength Cycle Heavy Load

 

Session 2          Week   5   4x5    80%                          80%   3 , 2 , 3  85% 2 , 2 , 1

Session 2          Week   6   4x5    “   “                           80%   3 , 3 , 3              85%  3 , 2, 3

Session 2          Week   7   4x3    85%                          80%   3 , 3 , 4              85%  2 , 2 , 2 

Session 2          Week   8   1x5    86%                          85%   3 , 3   85% 3, 3  90%  2 , 2

Session 2          Week   9   1x3    91%                          Work  to 1x3 at  91%  

Session 2          Week 10     Max                                  85%   8 Singles    Max

 

Session -          Recovery lifts 70 %  recovery cycle

 

                   Winter                                                               Cleans  Heavy Load

 

Session 3          Week 1   3x8   70%                 75%  3, 3, 3    80%   2, 2, 2   85%  2, 2, 1

Session 3          Week 2   4x4   80%                 80%  3, 3        85%   2, 2, 2   90% 1, 1

Session 3          Week 3   1x3   90%                 80%  3, 2, 2    85%   2, 2, 2   90% 1

Session 3          Week 4   3x8   75%                 80%  3, 3, 3, 3

Session 3          Week 5   4x4   85%                 90%  2, 2, 2, 2

Session 3          Week 6   2x2   92%                 95%  1, 1, 1

 

                                                                                                Technique Block

 

Session 4          Week 1   3x6   75%                                         82%  8 singles 

Session 4          Week 2   1x3   90%                                         Max

Session 4          Week 3   1x6   80%                                         80%  3, 3, 3

Session 4          Week 4   2x3   80%  2x2  85%  1x1 90%        Same Pulls Clean

 

 

Heavy Load

 

Session 5          Week 1   3x8  70%                    75%  5, 5, 5              

Session 5          Week 2   3x8  75%                    75%  5, 5, 5

Session 5          Week 3   3x3  85%                    80%  3, 3, 3

Session 5          Week 4   4x5  80%                    85%  2, 2, 2, 2

Session 5          Week 5   1x8  75%                    75% 3, 3, 3    80% 3, 3    85% 2, 1

Session 5          Week 6   Pyramid to 90% x 1  80% 3, 3   85%  2, 2   90%  1, 1

Session 5          Week 7   3x3  85%                   85%  3, 3, 3

Session 5          Week 8   2x5  80%  3x2  85% 1x2 – 2x1  90%   Same Pulls Clean

 

Maintenance Unloading Phase

 

Session 6          Week 1   3x8  75%                      80%   1, 2, 3, 3

Session 6          Week 2   3x5  80%                      85%  1  90%  2, 2, 2, 2

Session 6          Week 3   3x3  85%                      1x3  max

Session 6          Week 4   1x1  90%                      82%  8 singles

Session 6          Week 5   1x8   65%                     Max

 

Special Preparation

 

Session 7    Week 1   1x4   85%  1x6  77%           75%  3, 2, 3  80% 3, 2, 3,  85%  2, 1

Session 7   Week 2   Pyramid to 90% x1              75% 3, 3, 3 80%  3, 3 85%  2, 1 90% 1,1

Session 7   Week 3   3x3  2x2  85% 1x5  75%      75% 3,3 80% 3, 2 85% 2, 2 90% 1

Session 7   Week 4   3x3  75%  2x2  80%             75% 3, 3 80% 2, 2, 2  85% 1

 

Competion I 

 

Session 8          Week 1   3x5  80%                       80%  3, 3, 3   85% 3, 2, 2    90% 1, 1, 1

Session 8          Week 2  3x3  85%                        75%  3,3    80% 3, 3, 3         85% 2, 2

Session 8          Week 3  1x1  90%                        75% 3, 3  80%  3, 3  85%  2, 1,  80% 3

Session 8          Week 4  2x3  80%  2x4  75%       75% 3, 3  80%  3, 3  85%  1

Session 1          Week 5  2x2  80%                        75% 3, 3  80%  2, 2

 

 

                                 Four Day a Week Lifting Program

 

   Monday                       Tuesday                       Thursday                     Friday

 

Clean                           Bench                           Snatch                          Incline Bench

High Pull                       D.B Bench                   Dead Lifts                    Push Press  Behind

Back Squat                  Fly’s                             Jerks                            Fly’s

Supplement                  Triceps                         Front Squat                  Triceps

   Leg Lift                     Curls                                                                Curls

Supplement                  Lats                                                                  Lats

   Back Exercise