On the Minute

Now that I am back training in a real Olympic Weightlifting gym (BlackBox FW) my frequency and consistency of performing the competition lifts will increase drastically over the next few weeks.  In order to condition my body to handle the increased workload and work on technique, I am going to revert back to a “system” that was used back in the WFW days with good success…One Rep on the Minute.

I first used this plan during my time working with Glenn Pendlay, with the concept borrowed from the Westside Barbell Dynamic Effort days, where a submaximal weight is lifted with limited rest periods used between sets, usually performing one set every minute.  For my purposes every other training session will start with 8 to 12 reps, up to 20 in some cases, in the Snatch and Clean & Jerk with a timer set and every minute that comes off the clock a rep is performed. Most days only one weight will be used for each exercise, a weight heavy enough to get a solid training effect but also light enough to perform all reps, other days the weights may range from 70-85% of Max depending on the day.  The remainder of the session may include squats or more competition lifts performed at a higher intensity with longer rest periods.  

Training Example:

          Snatch; 8-12 reps on the minute @ 75% 

          Clean&Jerk; 8-12 reps on the minute @ 75%

          Front Squat 3 x 3 @ 85%, 3 x 1 @ 90%

          Rack Jerk up to Max, then 3 x 1 @ 85%

It has been a few years since I trained like this so we’ll see what happens in the coming weeks.  I prefer this method over doubles and triples (sets of 2 and 3 reps) because it allows me to focus on the set-up and execution of one rep at a time.  The timed interval helps keep everything on task and forces your body to adapt pretty quickly to performing a high number of lifts in a short period of time.