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coolcolj
New member
some olylifter asked me about the Louie Simmons article, on how he would train Olylifters on Tmag over PM, and I brained stormed my adpation of it and dual factor theory loading and unloading together in one 
Just something I pulled out of my arse, but the principals work in reality, let me know what you think
No I haven't tried it, I did something similar I guess but more reasonable. ie 60% on olys is just too light and short rest periods don't really jive with olys
I don't think a max single with help olys that much, A max triple sounds better to me since you do need an element of strength endurance in the clean and jerk.
I would alternate one week of max effort type stuff and then the next week, strength speed work in the 70-80% area, and off course clean/snatch pulls are in that area too.
Also with the WSB type system you will burn out eventually, so you can take advantage of that by using some dual factor theory, ie loading and then unload and set PRs
So IMO here is what I would do, real conjugate style periodisation. For the first 3-4 weeks, I would do around 5 reps on the squats/pulls and high volume of sets, something like 5x5, first week will be moderate and then after that trying to add as much weight as possible. Don't worry too much about bar speed, just use a medium tempo.
And do the olys light for technique work etc, since you will feel pretty crap from the loading, and lose speed so you don't want to get hurt etc
Then for the next 3 weeks you unload by dropping the loads to the 65-75% area of your previous max for squats and pulls and do 3x3 for strength speed work, fast down and fast up. If you can maintain bar speed for all sets and reps, then add weight the next session.
You slowly increase the loads on the olys, by the end of week 3 you should be feeling pretty good
Then the next 2 weeks you go max effort on the squats and pulls, and you should be getting big PRs, and off course max out the olys too! Keep the volume and frequency low, but off course high intensity. Maybe only go up for a max triple of squats, for the 1st week of this phase and then a big 1RM on the last week.
then active recovery for a week and repeat.
Just a rough outline, so you will need to tweak and fill in the details, but that's how I would do it,
what do you think?
Looks pretty good, off course you will need to tweak it after the first time through. With the first phase, don't go to max weights in the first week, go heavier to near PRs on the 2nd week and push for PRs on the 3rd to 4th week. You should be feeling pretty tired, but not overtrained, at the end of that phase
oly style deadlifts can help, if you use the same form as you cleans and snatches, but I think only if you have problems with the first pull.
Here is what I'm thinking, clean and snatch grip deadlift variations would work nicely the first phase, where your loading up with general strength moves and then switch to clean and snatch pulls in the 2nd unloading phase, where you want more speed and lighter weights.
Also in the last phase where you intensify and peak, you should drop all the extra stuff and keep it mostly to the oly lifts and squats, and maybe a few lifts that works your biggest weakness.
You will need to tweak it to suit though, maybe add or subtract a week from each phase depending on how you respond to things.
What you want is a big contrast in volume and speed between the 1st and 2nd phase. The first phase sets up your system for general strength gains, then the 2nd phase allows you to recover from the first phase, and make gains, while you close up your explosive strength deficit with the greater speed work. Power work doesn't require a lot of volume to make gains though, so it's a kill 2 birds with one stone effect
Anyway once you go through it few times, you will be able to figure how to setup this schedule to peak for a meet.
Just something I pulled out of my arse, but the principals work in reality, let me know what you think
No I haven't tried it, I did something similar I guess but more reasonable. ie 60% on olys is just too light and short rest periods don't really jive with olys
I don't think a max single with help olys that much, A max triple sounds better to me since you do need an element of strength endurance in the clean and jerk.
I would alternate one week of max effort type stuff and then the next week, strength speed work in the 70-80% area, and off course clean/snatch pulls are in that area too.
Also with the WSB type system you will burn out eventually, so you can take advantage of that by using some dual factor theory, ie loading and then unload and set PRs
So IMO here is what I would do, real conjugate style periodisation. For the first 3-4 weeks, I would do around 5 reps on the squats/pulls and high volume of sets, something like 5x5, first week will be moderate and then after that trying to add as much weight as possible. Don't worry too much about bar speed, just use a medium tempo.
And do the olys light for technique work etc, since you will feel pretty crap from the loading, and lose speed so you don't want to get hurt etc
Then for the next 3 weeks you unload by dropping the loads to the 65-75% area of your previous max for squats and pulls and do 3x3 for strength speed work, fast down and fast up. If you can maintain bar speed for all sets and reps, then add weight the next session.
You slowly increase the loads on the olys, by the end of week 3 you should be feeling pretty good
Then the next 2 weeks you go max effort on the squats and pulls, and you should be getting big PRs, and off course max out the olys too! Keep the volume and frequency low, but off course high intensity. Maybe only go up for a max triple of squats, for the 1st week of this phase and then a big 1RM on the last week.
then active recovery for a week and repeat.
Just a rough outline, so you will need to tweak and fill in the details, but that's how I would do it,
what do you think?
Looks pretty good, off course you will need to tweak it after the first time through. With the first phase, don't go to max weights in the first week, go heavier to near PRs on the 2nd week and push for PRs on the 3rd to 4th week. You should be feeling pretty tired, but not overtrained, at the end of that phase
oly style deadlifts can help, if you use the same form as you cleans and snatches, but I think only if you have problems with the first pull.
Here is what I'm thinking, clean and snatch grip deadlift variations would work nicely the first phase, where your loading up with general strength moves and then switch to clean and snatch pulls in the 2nd unloading phase, where you want more speed and lighter weights.
Also in the last phase where you intensify and peak, you should drop all the extra stuff and keep it mostly to the oly lifts and squats, and maybe a few lifts that works your biggest weakness.
You will need to tweak it to suit though, maybe add or subtract a week from each phase depending on how you respond to things.
What you want is a big contrast in volume and speed between the 1st and 2nd phase. The first phase sets up your system for general strength gains, then the 2nd phase allows you to recover from the first phase, and make gains, while you close up your explosive strength deficit with the greater speed work. Power work doesn't require a lot of volume to make gains though, so it's a kill 2 birds with one stone effect
Anyway once you go through it few times, you will be able to figure how to setup this schedule to peak for a meet.
