Training Templates & Programs

Jake nationals jerk

These training templates are designed to address, improve, and enhance specific qualities of the snatch and clean & jerk.  If you use one of our templates, don’t be shy, we’d love to hear from you!

12 Week Squat Program:  This is a 12 week squat cycle that takes a systematic approach to improving your leg and torso strength, which will in turn improve your snatch and clean & jerk.  You will be squatting 3x/week and each day includes 1-3 additional accessory exercises.

You can use this program on it’s own, or in conjunction with snatch and clean & jerk related exercises, however, we recommend that volume and intensity remain moderate and not too crazy.

8 Week Speed & Velocity Program: Being slow sucks, and speed is king.  This is an 8 week program that is specifically designed to help improve an athletes speed and velocity, i.e. the POP, in the explosion of the snatch and clean, as well as the speed and timing of the transition into the receiving position.

This program will also help improve the positions of those athletes who have a tendency to get their shoulders behind the bar too soon, come up on their toes too early, and/or need to learn to use their legs more.

Lastly, to help improve speed and velocity more, we implement compensatory acceleration (CAT) when squatting, i.e. a slow and controlled descent, with a FAST and aggressive stand up.

2 Week Transitional Cycle:  This is a sample 2 week cycle that we have used in the past when transitioning from a major competition to a new training cycle.  The volume is high and the intensity is low in order to promote circulation, recovery, and hypertrophy of the muscles in order to prepare the body for heavier intensities in the future closer to a competition.

4 Week Rate of Force Development Cycle:  This is a sample 4 week cycle that we have used in the past to improve not only our athlete’s ability to forcefully use their legs in the explosion phase of the lift, but also their body position at the point of explosion.  In order to achieve this, we have our athletes perform the snatch and clean from the blocks at the power position.

Not only does this put the athlete in the proper position at this point in the lift (i.e. knees slightly bent, shoulders directly on top of the bar, and the bar positioned close, but not touching the point of contact with the hip), but it also trains the athlete to generate large amounts of force in a very short amount of time, which will ultimately transfer to a more explosive finish.

This is a great template for those athletes who get their shoulder behind the bar too soon, come up on their toes too early, and/or need to learn to use their legs more.

4 Week Velocity Improvement Cycle:   This is a sample 4 week cycle that we have used in the past to improve our athlete’s body position, speed, and timing through the explosion phase of the lift once the barbell has passed the knee.  In order to achieve this, we have our athletes perform the snatch and clean from the blocks above the knee (just above the knee to mid thigh).

Not only does this put the athlete in the proper position  at this point in the lift (i.e. shoulders over the bar, chest up, knees bent, but still able to feel tension in the hamstrings, arms relaxed and stretched), but it also trains the athlete to be more powerful in the explosion phase and speedier in the transition.

This is a great template for those athletes who may have troubles making contact with the bar, or those athletes who need to increase the speed and timing of the explosion phase and transition into the receiving position.

4 Week Coordination Improvement Cycle: This is a sample 4 week cycle that we have used in the past to improve our athlete’s body positions and coordination when transitioning from below to above the knee.  In order to achieve this, we have our athletes perform the snatch and clean from the hang below the knee.

Not only will this help improve an athlete’s coordination in the transition from below to above the knee, it will also help to improve eccentric strength, body positions, and body velocity.  Lowering oneself into the below the knee position allows the athlete to feel the proper positions in the eccentric phase and forces the athlete to properly use the legs which will raise body (hips and shoulders) in a coordinated fashion.

This is a great template for those athletes who may raise their hips too soon or have troubles getting the knees out of the way once the bar is broken off the ground.

3 Week Deficit Cycle: This is a sample 3 week cycle that we have used in the past to improve our athlete’s ability to properly use their legs from the point of breaking the bar off the ground to the point of explosion.  In order to to achieve this, we have our athletes perform the snatch, clean, and extensions from a deficit.

The deficit requires the hips to start in a lower position and puts more emphasis on the legs to move the bar.  Additionally, since the bar has to travel a great distance, it trains the athlete to push with their legs longer in order to move the bar.

This is a great template for those athletes who use their backs too much off the floor, and/or do not utilize their legs enough and initiate the explosion phase too soon.

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Interested in something more long term?  Take a look at our in house and remote/online training options here.