Topic: Three Weeks Out From Competition

[Matt Rupiper]

Just looking for some advice in cutting weight and tapering (setsxreps)/exercise selection from three weeks out from competition.  What kind of volume/intensity do most use three, two, one week out?

As pertains to cutting, just looking for options.  Not far to go, so just curious.

Any input will be appreciated.

[Jack Dluzen]

GO TO ..... MIKES GYM .COM OR IDAHO WEIGHTLIFTING, YO WILL FIND GO IDEAS AND GUIDELINES THERE   

[Paul LaDuke]

Matt,

I thought you would get more responses from your question.

Here is what I generally do. 

4 weeks out is a light week usually about 6 singles varying from 75-80% of my opening attempt.  Think of it as a rest so that the next 2 weeks can be all out.

2 and 3 weeks out are heavy weeks with lighter volume using only the classic lifts (no derivatives) with 6-8 singles at 90 and 95% of my opening attempts.  I will probably try my opening attempts at some point usually between 6-8 days out from the competition.  I will also do a very heavy squat day 10 days out from competition. 

The week of competition I will snatch every day usually performing 3-6 sets of triples at 60-70% of max.  I will do the same for the jerk just about every day.  1 of those days will be fairly heavy (3-4 days from competition 3 good singles at 90% or so) and the rest of the days will be more work on speed and form using just 60-70%.  The snatch and jerk are pretty technically demanding lifts and I want to make sure my body has those movement patterns so engrained in it that I won't perform poorly. 

During the last week, I will also get really work on my warm up procedure and timing every day.  I want to know what I need to do to feel ready to step on the platform without being tired, cold or rushed.  It is important to develop a good warm up procedure before hand to help with mental focus and physcial preperation for the event.  Also plan our your warm up attempts for each lift.