Olympic Weightlifting > Weightlifting

Pull programs???

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Jerry Lee Morales:
I've seen dozens of pull programs but have never seen a pull program.  Are there any teams out there that use specific pulling programs to target a weak puller either in the sn or cl?  Thanks all.

Dane Hussey:
For what it's worth, take a look at

Idaho Weightlifting

http://eteamz.active.com/idahoweightlifting/handouts/

There are some Excel training programs listed.

I have combined a few of them and added the "Old Master Coefficient".

When I do pulls, I do them two different ways.

1) Pull all the way through up on the toes.
2) With a slight dip when the bar reaches the top, as trying to pull yourself under the bar.

I don't go any heavier than 5KG over my best snatch or clean, usually for 2-3 reps.

Mike Wilds:
Jerry,

I have a 16 week training cycle format by Mike Stone - from the strength building phases through competition - which addresses pulls.  It's in an excel format.  If you're interested I'll send it to you...what's your e-mail?

Mike

Jerry Lee Morales:
My e-mail is betyar95@aol.com.  I'm definitely interested in the program, please send it on.  And thanks...

Chris Ⓐ LeRoux:
Here is a 12 week pulling program I wrote just for you.  :D  Of course, it isn't considering the rest of the program, is very simple, and is written for an advanced beginner. It is written only in the hope that it might give you some ideas. There are many, many variables not taken into account.

Week One
Workout#1
Snatch Pulls
70%X4  70%X4  70%X4  70%X4  70%X4
Workout#2
Clean Pulls
70%X4  70%X4  70%X4  70%X4  70%X4
Workout#3
Snatch Pulls
70%X4  70%X4  70%X4  70%X4  70%X4
Week Two
Workout#1
Clean Pulls
70%X4  70%X4  70%X4  75%X4  75%X4
Workout#2
Snatch Pulls
70%X4  70%X4  70%X4  75%X4  75%X4
Workout#3
Clean Pulls
70%X4  70%X4  70%X4  75%X4  75%X4
Week Three
Workout#1
Snatch Pulls
75%X4  75%X4  75%X4  75%X4  75%X4
Workout#2
Clean Pulls
75%X4  75%X4  75%X4  75%X4  75%X4
Workout#3
Snatch Pulls
75%X4  75%X4  75%X4  75%X4  75%X4
Week Four
Workout#1
Clean Pulls
70%X4  75%X4  80%X4  80%X4  80%X4
Workout#2
Snatch Pulls
70%X4  75%X4  80%X4  80%X4  80%X4
Workout#3
Clean Pulls
70%X4  75%X4  80%X4  80%X4  80%X4
Week Five
Workout#1
Snatch Pulls
80%X4  80%X4  80%X4  80%X4  80%X4
Workout#2
Clean Pulls
80%X4  80%X4  80%X4  80%X4  80%X4
Workout#3
Snatch Pulls
80%X4  80%X4  80%X4  80%X4  80%X4
Week Six
Workout#1
Clean Pulls
70%X4  75%X4  80%X4  85%X3  90%X2
Workout#2
Snatch Pulls
70%X4  75%X4  80%X4  85%X3  90%X2
Workout#3
Clean Pulls
70%X4  75%X4  80%X4  85%X3  90%X2
Week Seven
Workout#1
Snatch Pulls
80%X4  80%X4  80%X4  85%X3  90%X2
Workout#2
Clean Pulls
80%X4  80%X4  80%X4  85%X3  90%X2
Workout#3
Snatch Pulls
80%X4  80%X4  80%X4  85%X3  90%X2
Week Eight
Workout#1
Clean Pulls
80%X4  85%X3  90%X2
80%X4  85%X3  90%X2
Workout#2
Snatch Pulls
80%X4  85%X3  90%X2
80%X4  85%X3  90%X2
Workout#3
Clean Pulls
80%X4  85%X3  90%X2
80%X4  85%X3  90%X2
Week Nine
Workout#1
Snatch Pulls
85%X3  85%X3  85%X3  85%X3  85%X3
Workout#2
Clean Pulls
85%X3  85%X3  85%X3  85%X3  85%X3
Workout#3
Snatch Pulls
85%X3  85%X3  85%X3  85%X3  85%X3
Week Ten
Workout#1
Clean Pulls
90%X2 90%X2  90%X2  90%X2  90%X2
Workout#2
Snatch Pulls
90%X2 90%X2  90%X2  90%X2  90%X2
Workout#3
Clean Pulls
90%X2 90%X2  90%X2  90%X2  90%X2
Week Eleven
Snatch Pulls
Workout#1
70%X4  75%X3  80%X2  85%X1  90%X1
Workout#2
Clean Pulls
70%X4  75%X3  80%X2  85%X1  90%X1
Snatch Pulls
70%X4  75%X3  80%X2  85%X1  90%X1
Week Twelve
No pulls week before competition

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