Planning 12-18 months out
I posted in another thread here: http://www.catalystathletics.com/for...ead.php?t=7140 about my goal of lifting in Master's competitions, and ultimately lifting a Pan-Am qualifying total for my weight class. I've never focused solely on O-lifting (it's always been mixed in with baseball conditioning, Crossfit, Gant's hybrid program), so I have a question about specific training cycle selection for the next 12-18 months. I use that timeframe because I would like to plan on "peaking" sometime in early 2015 at my first Master's competition, with maybe 2 other competitions in spring/fall of 2014 where there isn't any desire to peak, but rather just get some experience.
I've been reading the chapter in Greg's book on cycle planning rather intently, and have a rough idea of some programming, but would like to have some input. First, some stats:
BW: 83kg, would like to lift in 77kg class which I feel is reasonable as I have been losing weight slowly as I clean up my diet
Back Squat: 107kg
Front Squat: 93kg
For my bodyweight, I am pretty weak and could use some strength development work. On the other hand, I also have some technique work that could be done since I am still a late beginner. My initial thought was to go through Greg's Classic/Position cycle, follow that with the Strength development cycle, then the Strength Specification cycle, all directly out of the 2nd edition of his book. That would bring me to about the time of a fall competition in 2014, after which I would repeat the strength development then strength specification cycles for a spring 2015 meet.
However, I'm wondering if I should do the Classic/Position cycle, then focus on strength development cycles back-to-back through next year until I get my strength to reasonable numbers. I recently downloaded the Book of Programs, and think I would benefit from several of the strength cycles in there, or maybe the squat emphasis or 3 phase cycle.
I'm a little overwhelmed with the programs at my disposal in Greg's weightlifting book and the Book of Programs, and am not sure which ones I should build around for a 12-18 month plan. Can anyone provide suggestions or lend assurance to the rough outline above that I am considering?
I'm a big believer in getting strong first before moving on to focusing on the classic lifts. You could probably do a strength cycle that has light technique work involved in it. Then go on to a technique/position-based program that has a fair amount of volume in it.
From there, I would just see what you're needing work with. If you're still lacking strength, go to another strength cycle (maybe a squat cycle). If technique is your weak point, move on to another cycle that has a lot of technique work or a cycle that focuses on the classic lifts and just add your own technique drills that help you specifically.
Thanks for the input on this thread and the other thread I linked to in the first post. I'll tweak my original plan and do a strength development cycle (Strength and Power Development from Greg's book, or 3-phase cycle from Book of Programs), then do the Classic Lift Position/Technique cycle from Greg's book. I'll see where I'm at after that.
Thanks again for the thoughts.
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