Programing based on Gregg's Book
Just finished the programing section of your book and have decided to follow the classic position/technique cycle then strength and power development and finaly strength and power specification with the transition week included. My main comp is on December 1st (London south east opens), my question is how regid should I be in the programming? should I just count 36 weeks backwards from December 1st? or should I add a week in that acts as a buffer against illness, unexpected events?
Also the london spring opens will fall at the end of the 2nd week of the technique /classic cycle (It would be a good practice comp for the one in dec, PBs would be nice but mainly want the comp practice), I was thinking lay that week out as follows:
friday week 2 day 1 no changes
sat week 2 day 2 no changes
sun week 2 day 3 no changes
mon week 2 day 4 no changes
weds: snatch,c+j to my opener 2-3 singles and work up to a heavey single front squat.
tuesday: start week 3 technique/classic postion cycle.
I'm 25 with 16ish months weightlifting experience snatch: 95kg c+j: 112.5kg backsquat 170kg frontsquat 155kg bw:85kg currently following Dr hartmans 8 week comp cycle.
Thanks for reading
Also, what would:
'clean and jerk 60% x3+1 x 5' mean? 3 cleans and 1 Jerk for 1 set and do 5 sets?
I would say just count back 36 weeks. You can make adjustments within that timeframe if needed for unforeseen events.
The comp week looks fine generally but I would do that Wednesday workout on Monday. Then wed snatch and CJ to 75-80% for 2-5 singles, fs if you want to 80-85% singles or so. You might also want to do some really light snatch and CJ work. Even super light or empty bar on Friday as well. You want to be rested but also loose and feeling comfortable with the movements.
Yes, clean and jerk 3+1 means 3 cleans and 1 jerk
Thanks for the reply.
I've decided to complete the 3 week Bulgarian peaking cycle before the march 31st comp and then begin the technique cycle but remove the first 1 week.
I think this would be more logical than competing after the second week of a new program that may start to alter my technique. I'm possibly over thinking it but it seems reasonable to prioritize this competition and drop a week of a program that is not followed by a comp.
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