Topic: Tommy Kono training

[leighton richards]

In Tommy Konos book (which is great by the way)
He outlines a training program which is 3 times per week using the heavy, medium light system.
Snatch 8 * 3
Clean & Jerk 8 * 2
Squat 4 * 5
This is the program he used for his training and coached national teams using this same program before right?

In some ways it is similar to the Joe Mills program which is 20 snatches and 20 clean & jerks 3 times per week starting with 5 reps at 70,75 and 80%.

In both programs they would concentrate on the Olympic lifts for a cycle (6 weeks for instance) then they would follow a more general program of strength and conditioning exercise such as squats, bench presses and rows for a few weeks before starting a new cycle.

This way of training seems much simpler than some of the more modern training programs I have seen with complicated periodisation of loading and many assistance exercises.
In the past I have always worried am I overtraining or undertraining etc.
Maybe the best way is just to work hard on the lifts and squats 3 times per week.

Although these programs are simple they must be effective,  as many lifters in the past got became very strong using them.
Has anybody here had any success using this type of program?
Or perhaps know of any current national lifters using this type of program?
Or does anyone have any other examples of these types of programs, or more detailed information?

[Matt Erdman]

As far as modern and older programs go, I think it is a matter of timing. Like you said, many lifters have become strong using 3 days/week. Personally I would recommend a sinclair of about 300 before increasing frequency.

I do 3 days/week, but my volume is a little bit lower right now. I don't always do heavy, light, medium, but i do follow weight cycles. I use a different kind of cycle every 3-6 weeks to keep things moving. Something I've learned is that you should only do as much as is needed to get a training effect. Someone who isn't at a national level doesn't need to be lifting every day. Having a day in between keeps you fresh and keeps the lifts fast.