Originally Posted by Kevin Perry
My 2 cents
3x a week for training pick 2-3 compound lifts and go for 3x5 and increase it weekly when you get all 5 reps. At the start of each workout pick either snatch or clean and jerk and work on form and hitting sets of 2-3 until your bored. When your confident add more weight. Simple huh?
I think this is a pretty good plan that most people on a message board would agree with. 2-3 compounds lifts, 3 sets of 5 reps, adding weight weekly is a very good way to build broad strength.
Most people think the way to snatch or C&J more is to get stronger and the best way to get stronger is to do compound movements, 3x5, adding weight when all reps are completed. Along these lines are the ideal "the lifts" are based on technique. So, practice the technique, "doubles on the lifts" done first, then build broad strength with compound lifts.
This approach "assumes" strength in the compound lifts (deadlift, back squat, bench press, press) is 100% transferable to the snatch and clean jerk. It is not. A heavy snatch feels and moves much different then either a heavy deadlift or a light snatch. Also, just snatching heavy, clean and jerking heavy, for most workouts will get people very strong on their own.
Way too many people read Starting Strength, Practical Programming, 5/3/1 or any other powerlifting based programs and since weightlifting involves a barbell too, they think these programs are applicable to weightlifting. You can apply them to weightlifting, but again, the best exercise for the snatch is the snatch. The best exercised for the clean and jerk is the clean and jerk.
When someone, as the OP did, expresses an interest in a simple plan to improve "the lifts", they need to hear "prioritize doing the lifts, frequently, and heavy".