10 weeks out from my weightlifting comp. Heres the plan, squats will stay heavy but be supplemented with speed work. I already do plenty of fronties so theyll stay too. I probably wont be doing much full on deadlifting, maybe heavyish singles every two weeks or so just to keep the groove - but I will be using weightlifting techniques so I hope for a carryover. Loads of high pulls and working at getting the hips through, heavy snatch grip pulls to the knee. Also on both snatch and clean drills Ill be working fast from the knee which it just so happens is my weak point, so even though the weight is lower I reckon this could really build some foundations for later deadlift world domination. Bench wise I am going to use this as an opportunity to rebuild the thing, sinking the bar, imporoved set up and really hit some speed work. Hopefully this will address some of my many bench issues whilst the speed element should be more in line with weightlifting and hopefully will add a little to that too. Obviously my specific work will all be around the two WL disciplines and this will make up at least 75% of every session. Loads of cleans, a day pretty much dedicated to snatching and tons of split jerk, power jerk, snatch balance, O/H press complexes to really hit those grooves. Gonna use that plyo box jump twice a week too, for fast explosive power work. Im pretty good at this and can rep 33 easily enough already (not bad for a fat old lad) so I reckon building on that strength is a no brainer. Its going to be like a 10 week de-load (except squats) but with everything speeded up!
Posted on: Tue, 29 Jul 2014 08:57:10 +0000
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