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Shorts 02-07-2013 12:26 PM

Volume Utilization in Weightlifting
This was a post by one of the bigger CrossFit programs right now, they have a strong emphasis in strength and recently were at the Muscle Driver facility spending some time with Glenn Pendlay and the muscle driver team.

I thought it was interesting about their utilization of volume during their training. Just thought I would post this up for a good read for anyone that is interesting ...


The importance of Olympic weightlifting for the “Sport of Fitness”

4) Loading – Part 1 (intro & MDUSA recap):

One of the biggest misconceptions about The Outlaw Way program is that we have taken a full Weightlifting template, meant to develop both national and world champion level lifters, and inexplicably laid it over a “sport of fitness” full metabolic conditioning template. This notion is both laughable, and glaringly illustrates how little understanding many people have about what “real” Weightlifters actually do. After Elisabeth’s recent trip to train with Team MDUSA, and Coach Pendlay, I asked her what she felt was the biggest difference between the lifting we do, and the lifting that the team was doing. Here’s what she said…

I’m in awe of the volume of heavy, HEAVY work. Their ability to maintain focus and intensity over multiple long training sessions six days a week is almost more than I can imagine. They must start to feel like the BB is an extension of their arms. No lie, after just two days I got on the plane exhausted and immediately fell asleep and started dreaming about lifting. It’s a completely different kind of intensity.

At their AM session on Monday, the team took roughly 8-10 attempts to work to a max Snatch, then another 8-10 attempts to a max Clean & Jerk. After that they did 20 or 30 reps of accessories, then they worked up to a 5RM Back Squat.

Then, in the PM session, they worked up to another near, or in some cases full max Snatch and Clean & Jerk, then did at least five doubles of a Snatch deadlift plus a floor level hang Snatch (far more grueling than a full Snatch IMO), and then repeated the same sequence for the Clean & Jerk. I’ll try to list as close to accurate numbers as I can figure out for the team’s total reps of each movement and overall total:

*Individual Movements

>5 to 10 Max Snatches
>5 to 10 Max Clean & Jerks
>15 to 20 Sub-Maximal Snatches
>15 to 20 Sub-Maximal Clean & Jerks
>20 to 30 Various Accessories
>10 to 15 Snatch Deadlifts
>10 to 15 Clean Deadlifts
>10 to 15 Partial Snatches (hang to 2″ from the floor)
>10 to 15 Partial Clean & Jerks (hang to 2″ from the floor)

And to top it all off…

>15 to 20 Near Maximal Back Squats (working to a 5RM)
>5 to 10 Max Back Squats (attempting or performing a 5RM)

*Total Lifts (using median numbers)

>40 Snatches – between 80% and a training 100%
>40 Clean & Jerks – between 80% and a training 100%
>50 Accessories – all as heavy as technique allowed (including SN & CL Deadlifts)
>25 Back Squats – all roughly between 85% and 105% of 5RM

I know, you want the grand total so you can get down on your knees and thank the Bearded Baby Lord Jesus that you just get to dabble in Weightlifting, and don’t have to fully commit like the crazies down at MDUSA. Here you go…

150 reps at 80% or above.

Lemme reiterate. On Monday, which was a completely normal training day, Team MDUSA (and Elisabeth) performed somewhere close to ONE HUNDRED AND FIFTY REPS of a combination of Snatches, Clean & Jerks, back squats, and accessory lifts–almost ALL above 80% of max, and many at max.

If you're interested in seeing the video of Jon North's 5RM back squat @ 506# it is on their website in the post. The Outlaw Way

MikeM 02-11-2013 12:44 AM

No one has replied, but I would point out that the calif strength guys do not lower the weight they just drop it. It makes a huge difference.

I used to to do cleans 3 times a week, and at a regular gym with metal plates, you have to catch it and lower to floor. That catch and lower is far more debilitating than the clean/snatch to get it up there. So I was gasping at a 5 rep clean set.

With bumpers now,I can do 5 rep clean/snatch sets at higher weights easily.

Bumper plates area huge bonus in this area.

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