Topic: Training without full lifts?

[Aaron Webster]

Hey guys,

I am only able to practice full lifts about twice a week if I'm lucky and I was wondering if anyone had some good suggestions for exercises that would help me to make gains while unable to utilize full lifts quite so often. I Still have access to a full size bar (terrible bearings though, no spin) and can load it with iron plates. Already got squats, pulls/explosions, liftoffs, and dead-lifts on my list. Hoping someone can offer some more exercises that would help with my training,

thanks,

Aaron

[Albert B. Gonzalez]

how big are those explosions?

[Albert B. Gonzalez]

overhead squats, snatch balance,good mornings,broomstick high pulls,push press, jerks , overhead lunges , there also technique work which could last all day if you wanted

[Shaun Le Conte]

Hi Aaron, twice a week on the full lifts isn't too bad. I'd do both lifts on both those days.

On other days, I assume you can still do power snatches and/or power cleans? I think they have a certain positive value as a training exercise.

I know a guy that can only do full lifts once a week and he still lifts about 105,130 at a very skinny 66-67 kg, twice a week is alright.

Since you also have plenty of tools available for strength training it should be fine. Let us know how it goes.

Shaun

[Jim Hooper]

Aaron,

Its obvious you have a great can-do attitude; you'll overcome these resource constraints and get better, no problema.  Here are some suggestions on how to get the most out of what you have available, and avoid performing "random acts of weight training," depending on whether you get two days per week or only one day per week with bumpers.

If you get two days with bumpers, no worries.  I suggest this:

"A" Days (two per week) - at the bumper-equipped facility
1.Back squat
2.Snatch
3.Clean & Jerk
4.Jerk Assist (if your clean exceeds your jerk), or Clean Deadlift (if you jerk more than you clean), or more Back squats (if its less than 130% of your CJ)

"B" Days (one or two per week) - at the non-bumper gym
1.Overhead Squat (Sn. Grip)
2.Power Snatch (if you can) or Snatch Pull (if you can't)
3.Power Clean (if you can) or Clean Pull (if you can't)
4.Front Squat

"C" Days (one or two per week) - also at the non-bumper gym
- variety of upper-body pushing, pulling, and torso (PPT) movements that work upper back, shoulder, and elbow extensors and flexors at angles and thru full range of motion that do not get worked on the A and B days (e.g., presses, dips, rows, chins, etc.)

If you can only do the full lifts with bumpers only one day per week, its critical that you get the most out of that one day, and that you work all the propulsive phases and receiving positions of the lifts (with the movements outlined above for the B Days) at least two other days per week each.  Bare minimum would be similar to this scheme:

Day 1 (bumpers available):
The "A Day" above - and its going to be important that you get big doses of both intensity (you must handle some relatively heavy loads) and volume (you must perform many total reps) on this one and only day you get to do the real thing.   Some ways to get both intensity and volume in the same session are (a) using a "Joe Mills" load/set/rep scheme, i.e., 5 singles on 1 min rest at about 70% of your recent best 1RM, or 30 kgs below your 1RM (whichever is highest); then 5 more singles 5 kgs heavier than the starting weight; then 5 more singles 2.5 kgs heavier than the second cluster of 5 singles; then a series of 6-8 progressively heavier singles, working up 2.5 kgs each successive attempt - just start at a load where the last 2-3 singles will be in the 90%+ range; or (b) Bulgarian and Drops:  contest warmup sequence up to about 85%, then small jumps up to best technically-solid, non-thrashing load you can handle that day (should be 90% or more).  Repeat that weight 2-3 times (singles), then drop down 2.5 to 5 kgs for a couple more singles, then drop again, same increment, for a couple more, and finally, a double or two at about 80%.   I'd use the Mills scheme if you want to emphasize technique - you get 15+ makeable reps on those first three clusters of five.  I'd use the Bulgarian and Drops approach if you want to emphasize intensity - you get 6+ reps at or near your capability for that day, plus that many more in the 80% range on the way up and at the end.   In either approach, rest 15-30 mins between SN and CJ - you'll need it.  But it is critical that you not only get into the 87-97% range, but that you get lots of quality reps, in both lifts, if a single "A Day" per week is all you've got.

Day 3 (no bumpers):
1.Overhead Squat
2.Power Snatch (if allowed) or, if not allowed, Snatch Pull (fast)
3.Power Clean (if allowed) or, if not allowed, Clean Deadlift (heavy)
4.Front Squat
5.Push Press

Day 5 (no bumpers):
1.Overhead Squat
2.Power Snatch (if allowed) or Snatch Grip Deadlift or RDL (heavy)
3.Power Clean (if allowed) or Clean Pull (fast)
4.Front Squat
5.Rack Jerks (inside power rack, if available) or Power Jerk

Day 2, 4, or 5 (one or two days per week)
PPT work as above

With only one day with bumpers, the critical thing is to use other movements (as outlined above) to get all the critical positions at least two other days per week.  If you cannot do power versions, and have to do pulls/deadlifts only, the thing that will lag or regress is the turnaround (the instantaneous reversal of direction and aggressive and active descent into the receiving positions on all three lifts).  If that's the case, do the best you can and, as Albert suggests, work that movement pattern with empty bar stuff - dead-hang snatches and cleans with just the bar, and/or drop snatches with just the bar (surely they'll let you do that) - no real "pull" - just get in your max extension position, static, and pull under it into the receiving position.  In the jerk, a one-inch dip and drive.   Pretend or visualize the bar not even moving at all, and your pulling or driving yourself down under it - think of getting your hips down fast and snapping into receiving positions.  Although its a poor substitute for the real thing, it beat nothing, and at least you get the mobility work a couple of times before you can get back to the bumpers.  So I'd suggest doing the empty bar drills on both of the two no-bumper days (3 and 5).

[Justin Ott]

Sounds like a good program for you Aaron, only thing I would change is do the snatches and C&J before your squats on the "A" days. Thanks Jim for taking the time to write that up. I compete with Aaron as we are from the same province.

[morgan]

I can only do the lifts once a week as the other days i train in my garage. I do squats and deadlifts in my garage and snatch, snatch pulls and CJ

two simple workouts. doing 5 exercises for me would be too much at my age at 42

[Shaun Le Conte]

Morgan (Anthony Morgan?) are you still lifting in the range of 130+160 even in 2010? That would be amazing if so. How often did you do the snatch & cj when you were lifting at your best?

I once read that David Morgan coached himself and did all his training in his garage also.