Training in the week before a competition
I just completed the 12-week catalyst olympic program.
Here is my progress:
205# --> 235# Snatch
340# --> 380# Back Squat
(CJ untested due to shoulder issue, discussed below)
I am wondering what I should work on in the week leading up to my competition, one week from Saturday.
My second question is this: I somehow managed to bruise my anterior deltoid where it attaches to the clavicle on my left shoulder during a little regrip in preparation for a jerk. I was trying to set my hands wider on the bar and it somehow raised a nerve closer to the skin and the little bar pop I gave came down on it weird and now it hurts to catch the bar in the clean and also hurts to get the bar in the correct positioning for the jerk. Any thoughts on this? I have been resting it, icing and NSAIDs. I hope it can heal in time for the competition next weekend. My ultimate goal is to qualify for the American Open 2014, but it probably won't happen at this meet.
Thanks in advance for any suggestions on the training and my particular injury!
First, a basic taper layout you can use:
Saturday (1 week out)
Snatch/CJ up to openers
Front Squat - HS
Snatch / CJ - up to 90% of your openers for 1-2 singles
Back squat - up to 85-90% for a single
snatch/CJ up to 70% of opener for 3-5 singles
snatch/CJ up to 80% of openers for 3-5 singles
front squat - 80-85% for a single
snatch/CJ up to 70-75% of openers for 3-5 singles
Fri rest / empty bar work
For your shoulder, you'll just have to feel it out each day and if it's hurting, do some really light CJs and then do cln pulls up to the weights you would normally CJ that day.
Thanks a bunch for the layout. I will stick to it as I prepare for my second meet. I'm excited and will report back with my results!
Also, I have absolutely no experience in what weights to warm up backstage before the lifts. Do you have any advice on that? Should I try and hit my opening weight before I get on the platform? Any advice is appreciated.
Try not to change anything from regular training. Take the same warm-ups but have it planned out and timed so that you're not rushing or taking too much rest. It may not go perfectly but that's fine.
If you're not confident in what your opening with, there's nothing wrong with trying to hit it in the back before you go out. Even if you miss it you can make the correction for your first attempt.
I like doing multiple sets at your lightest warm-up weight to really get warm before you start moving up. This takes more time, but I find people feel much better, and this doesn't really tire you out at all. For example, I'll snatch 50 3-4 sets of 2 before I start moving up.
After that, the idea is to get warm and prepared with as little fatigue as possible. Something like 6-8 sets to get to your opener is usually about right. Take bigger jumps early and smaller jumps as you reach your last warm-up weight.
But also as Blake said, you need to be confident during your warm-up and especially for your opening lift, so don't change anything drastically from what you would do normally when working up to a heavy single or max attempt.
Just wanted to update on the competition:
Thanks a bunch for all the help and programming for the week before. It worked really well!
Snatch: 100kg - X - 104kg
C&J: X-122kg- 129kg
Good numbers! Glad we could help!
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