View Full Version : Advice on some programming

Dan Ewer
06-07-2014, 04:57 PM
I've just had a break from lifting for injury..

Started back this week, just doing singles on the clock,
I'm thinking of either doing that, or Gregs starter program for 4 weeks?
Then will do the strength and power development cycle

Just for info

Clock singles this week
Up to 70/90


Javier Sanjuan
06-09-2014, 10:33 AM

I think the on-the-minute approach is worthwhile to help you get back into weightlifting shape and condition you for longer workouts. I also feel that your approach with the around 80% is good, but, I would suggest starting with about 70-75% and see how you feel there. Depending on how long you were away from the sport due to your injury, you're going to want to feel out the weight and "remember" the movements. Be judicious in how many attempts you're going to do as well; the more lifts you execute, the more tired the body will be, so your body will be able to rebound a little better for the following day's (and moving forward) training sessions if you start at 70-75% over 80%. Every kilo counts!

If you wish to start that way and do Greg's four-week starter program, you can substitute what he prescribes for the classic lifts with your on-the-minute lifting, then moving on to the pulls and squats to a more balanced approach as you get ready for the strength and power development cycle. You would need to listen to your body and increase intensity according to your capabilities. I would suggest nothing longer than 10-15 minutes of on-the-minute lifting.

I hope this helps.


Dan Ewer
06-09-2014, 11:23 PM
Thanks Javier,

I've tweaked it a little, am thinking

M- sn&CJ minute lifting, speed squats
T-pwr sn 5x3, b squats, sn pulls +some weakness work

Th- sn&cj minute lifting, paused squats
F- pwr cl 5x3, fsquat, cl pulls, weakness work

Than go onto s&p development if it feels right

Thoughts welcome

Blake Barnes
06-10-2014, 03:31 PM
If you're going to do that then I would separate the days you do on-the-minute Snatches and on-the-minute C&Js. Also, I would do your Sn/Cl Pulls before Squatting.

How long had you been lifting before you got injured?

Dan Ewer
06-10-2014, 09:02 PM
I always worry my squat isn't strong enough so I always think to do them earlier, but I know most program's pull forst..

I was lifting for about 8 months, 6 weeks of that wasnt lifting as of injury after about 3 months

Dan Ewer
06-11-2014, 12:54 PM
Have started a log on this forum, please feel free to check it out and put in your $.02