Topic: A good basic routine for a beginner?

[Patrick Bateman]

thanks for the advise, it is very helpful!

I did about 6 sets of 3 at 80% today (that is all that time allowed), and prior to that, went up to 85kg from 60kg in singles.

The 80% work really helped perfect my form, since it feels pretty light and you can do many sets, and you really get a chance to perfect form.

So is 80% optimum for increasing maximum?

[ryankyle]

My belief is max weights are good at increasing max lifts.  If working with 80% increases your max it's because you had technique problems that needed to be addressed.  I never understood the thinking behind training with little weights to increase the ability to lift heavy weights?  Some call it conditioning phase, I still do not understand that because lifting 70% weights takes different levels of fitness than does lifting 100%.  Also, when lifting 70% you are using some muscles, those used for lifting max weights, passively because they are only used 100% when lifting 100%.  If you can handle 80% that easily you are much stronger than your technique is letting you be.  Sort that out, download the powerpoint I put up if you need a reference, if you have flaws in your technique it does not matter how strong you are, you can only go as far as your weightlifting skills will take you.

Ryan

[Paul LaDuke]

I agree with Ryan, max weights build max strength.  Look at Westside barbell's plan for the max effort day and somewhat emulate that.  (I think Simmon's ideas came from Russian training methods and the Russian training methods originated in American in the 50s!)  Since you are a noob, you can hone your skills in the warm up sets.  I would pick an exercise for the day and do something like this:

Snatch
Set #1 & 2 - 5 x @ 50%, take plenty of time between sets, use as the specific warm up.
Set #3 - 3 x @ 60%
Set #4 - 3 x @ 70%
Set #5 - 1 x @ 80%
Set #6 - 1 x @ 85%
Just keep adding 2-3kgs every rep until you fail.  Drop back a couple of kgs and try again.  3 fails and you are done.

Video your sessions and become very detail oriented to correct your flaws.


You could also take a somewhat Russian approach to training and use Power snatches, snatch pulls, power cleans, clean pulls, rack jerks, front squats, back squats, drops snatches, etc. for your max effort exercise for the day.  As you get close to competition switch to a more Bulgarian style training method using only squats and the full lifts in training.

Happy training!