Programming
[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C3×3 Push Jerk., 5RM Push Jerk., 5×1 Push Jerk.[/tabl]
How to Progress
Every time you complete Workout A, Workout B and Workout C then add a total of 2.5 lb to the bar for the next workout. If 2.5 lb is too light you can increase by 5 lb at a time.
What if I am stalling?
There shouldn’t be any stalls in this phase of training. If you’re stuck, you either started too heavy or have form faults. You likely know which one it is. If it’s too heavy, drop weight by 10% and start over from there. If you believe it’s the form faults, you’ll need to do your due diligence and correct them. The nuances of form correction for the Olympic lifts are beyond the scope of the program. The best resource for this will be a coach at your local box or an Olympic lifting coach. If that is unavailable, record your movement from the side and spend time on youtube reviewing the proper technique.
Lesson-specific notes
Level 4 is interesting for the barbell portion of this program. It is a transitional level to movements that are highly relevant to Cross-Training performance. Take a look at this table (from the program design lesson). What you’ll see is the introduction of the Push Jerk, Front Squat, Overhead Squat, Clean & Jerk, and Power Snatch. What this translates to is working on weightlifting movement patterns that are used to develop hip power and speed. We are transitioning from movements that are meant for raw strength (squat, deadlift, bench, press) to also developing power.
When to move to the next level?
Open up the weightlifting spreadsheet that you originally downloaded in the Program Design lesson and make sure your current stats are inputted for this movement. Take a look a the 1RM Weight Ranges table and find this movement and movement level. You’ll see a numerical range. You will progress to the next level once your 1RM surpasses the upper end of the range. For example, let’s assume a 135 lb female athlete named Rachel is in the beginner bench press level with a 3×5 at 90 lb bench press. The upper end of her range is 116. So she will progress to Elementary bench press once her estimated 1RM is 116 or slightly over. Now, noticed I said estimated 1RM so there is no need to actually test your 1RM. The way you can get your 1RM from your 3×5 is to multiply by 1.15. Rachels estimated 1RM is 103.5 given her 3×5 is 90 ( 90 * 1.15 = 103.5 ). This means she is not ready to move onto Elementary. She will be ready to move onto Elementary once she can do a 3×5 bench press at 102.5 lb which will give her an estimated 1RM at 117.
Once you surpass this level, mark this lesson as complete and go to the Upper-Intermediate Push Jerk lesson.