Just a quick snapshot for those interested in the differences in a STRENGTH based program and a TECHNIQUE based program as featured in The Next 8-Weeks training manual.
Strength: Example
Day 1
Back Squat 3 x 2 @ 95%
Snatch-Grip Push Press + Overhead Squat 5 x 2+2
Power Clean 3 x 1 @ 87%, 2 x 1 @ 90% (5 total reps)
Day 4
Snatch 5 x 1 @ 85%
Clean & Jerk 5 x 1+1 @ 80%
Snatch-Grip Deadlift 1 x 3 @ 100% (3 Rep Max)
Technique: Example
Day 1:
Power Snatch: 4 x 4 @ 60%, 4 x 3 @ 70%
Clean & Jerk: 3 x 2+1 @ 65%, 3 x 2+1 @ 75%
Front Squat: 3 x 3 @ 70%, 3 x 3 @ 80%
Day 4:
Snatch: 3 x 2 @ 70%, 2 x 2 @ 80%
Power Clean & Jerk: 3 x 2+1 @ 70%, 2 x 2+1 @ 80%, 1 x 1+1 @ 90%
Back Squat 3 x 3 @ 70%, 3 x 2 @ 85%
On the surface, both examples look pretty similar in terms of exercise selection. Closer examination demonstrates a couple key points. Looking (roughly) at the raw numbers: Strength: 49 reps at an Avg Intensity of 88%; Technique 106 at an Avg Intensity of 75%. Volume and intensity of the exercise is what ultimately determines the quality being trained. Changes in the number of reps performed or the load used will dictate whether the exercise is used to improve strength or reinforce technique.
Strength in weightlifting is very specific to the key movements and positions used in performing the competition lifts. Using exercise such as the Overhead Squat, Snatch-Grip Push Press, and SG Deadlift are basic compound exercises that overload the muscles and movements used in the snatch and may offer greater benefit for the competition lifts.
In training to improve technique it is important to remember that positive transfer of training only occurs when the athlete uses exercises that are similar, in terms of load, performance, tempo, and structure, to the competition movements. This is why someone may have exceptional technique with an empty bar, but looks horrible as the load increases in weight.
A Word of Caution
This is just a snapshot of what you can expect with The Next 8-Weeks. The programs in this manual may look simple, but are designed to maximize performance in intermediate-advanced Olympic Weightlifters. Has recently stated (and demonstrated) by the guys over at California Strength; “Olympic Weightlifting is often monotonous, but it is in these workouts that champions day in and day out are built.”
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How many days a week is this program? Do you the approx. time it takes to complete this program?
ReplyDeleteI am interested in it, but I have limited time to train, 45min 2 days a week.
Back ground..I am 37, masters lifter, 85kg, total 220. Thank you.
Pat M
Pat-
ReplyDeleteYou can modify any of the programs to fit you schedule but, as written, they generally require 4-days per week around 60-minutes per session. The "Free Download" available on this blog may give you an idea of how the workouts are structured. Hope this helps.
Do you move from one 8week program to the next or do you do some kind of deload week in between each 8-week cycle?
ReplyDeleteThanks!
-J
J-
ReplyDeleteMost lifters will take a deload or off week between each program, and sometimes between weeks 4 and 5 in the Strength cycle. I have also had several lifters perform all 24-weeks straight through on occasion. The programs are different enough between one another that the variation provides a nice break in training.