Stage 1: preparation
Volume: High - x4 Per Weekfor 4-6 Weeks
Purpose: Skill, development & muscle development
Exercise
|
Weight
|
| Front Squats |
30% - 40% |
| Hang Cleans |
Reps 5 - 10 |
| Snatch Pulls |
Sets 5 |
| Power Cleans |
Rest depends on athlete |
Stage 2: maximum strength
Length of time depends on the athletes annual season of their specific sport
Volume: x 3 per week
Exercise
|
Weight
|
| Front Squats |
70% - 90% |
| Hang Cleans |
Reps 3 - 5 |
| Snatch Pulls |
Sets 6 - 7 |
| Power Cleans |
Rest depends on athlete |
Stage 3: peaking phase
Purpose: Taping off volume of loading
Volume: x 2 per week, this can be held throughout an athletes season
Exercise
|
Weight
|
| Front Squats |
80% - 100% |
| Hang Cleans |
Reps 1 - 3 |
| Snatch Pulls |
Sets 3 - 5 |
| Power Cleans |
Rest depends on athlete |
