Two years ago, I was asked by Greg Everett to write a series of articles for Performance Menu outlining the training programs I was using to develop the youth weightlifters in Sandusky. At that time, most of my lifters had been training for three years and were progressing onto the 14-15 training program. Over the past few years, I have analyzed the training and have made some changes in order to remedy shortcomings of the programs.

For those unfamiliar with the previous training programs, let me give a quick review. First you will notice that each program is titled with a specific age range - beginner, 12-13, 14-15, and 16-17. Each program is designed with a specific level of lifter in mind and as the lifters age, or progress nationally, they are moved up the ranks of the programs. For example, every lifter starts with the beginner program for one season, then they move to the 12-13 program for two years unless they are lifting weights that would rank them atop the 14-15 age group--then they only stay on the program for one year before moving on. The purpose of this is to adequately prepare lifters over time to compete nationally and internationally at their respective age level, but there are always certain athletes in any sport who seem to progress faster and to hold them back would only limit that progress.

Each program also has a specific purpose to its exercise selection and set x rep scheme. The purpose of the beginner program is to develop technique and to develop strength specific to weightlifting. The 12-13 program is designed to continue the development of technique, learn how to lift at max, and to also build overall strength in the legs, back and overhead. The 14-15 program becomes weightlifting specific and starts to prepare the lifter for daily maximum by prescribing two weeks at max. Finally, the 16-17 program is a gloves-off approach to weightlifting where the lifter trains to maximum constantly and only backs off when they meet the wall.

Percentages are out

I have dropped the use of percentage-based training in all of my programs. In the first generation of the training system, I used percentages to drive the intensity of the weekly training; but after working in this manner I decided there are too many flaws in the use of percentages. For one, 80% for you may not be 80% for me. In other words, some lifters would struggle to snatch 80%x3x3 while others would fly right through the workout. The reason? The lifters who were more technically skilled at the snatch had a higher maximum (relatively) due to their technical abilities. The less skilled lifters could not reach a true maximum due to their technique limitations. As a result, when the lesser skilled lifters had to lift 80% it was actually closer to 70% of what their true max would be had they possessed the same technical skill as the other lifter. Therefore, the less skilled lifter was missing out on valuable experience with heavier weights.

The other problem with percentage-based training is during the 80% week, no one was pushing themselves to their limit. Now however, the program simply says to snatch for 4-6x3 and it is up to the coach to make sure the lifter is pushing to the limit. The weight will be limited due to the increased reps, but max effort can still be achieved. Also, this method allows for progress to be made even if a new PR was not achieved at the end of the previous four weeks. Previously, if a lifter did not achieve a new PR in the snatch during the max week of the program, then they would return to the same 80% for the next week. This presented a problem because the lifter did not make progress in terms of a new max but also was not able to progress to a new weight for the 80% week. The new structure to the programs allows for progress to be made because each week the lifter is trying to set a new PR. One week it may be a new PR for 3x3 or 4x2, but the focus is not on constantly pushing themselves to the limit every week. Percentages are used as a reference to get a general idea of intensity levels but remember it is all relative to the lifters technical ability.

Overall increase in training volume

After a few years of implementing the original programs, I realized the lifters can handle much greater volumes of training than I was prescribing. While snatching 3x3 may be enough for an older lifter, the younger lifters can handle limitless amounts of training without experiencing negative effects. I am almost willing to say over-training does not exist for the younger lifters--no matter how hard I pushed them they always seemed to be fully recovered by the next day.
Currently the program suggests a range of sets to be lifted in each exercise, such as 4-6 sets of snatch. It is up to the coach to determine if the lifters should stop at four or continue to six. This benefits the lifters on an individual level as the lifters who are better at the snatch can stop at the minimum sets and work more in the clean and jerk to bring it up to par. Likewise, a lifter who lacks strength but possesses a high level of technical skill can do the minimum number of sets in the lifts but can work to the max sets in the squats and power movements. The new programs allow for an individual approach to training while still providing a systematic, progressive structure.

Who does what and when?

Over the past few years, I have noticed a couple areas that needed changing in terms of exercise selection. As a whole I noticed all of my lifters were strong pullers, had strong legs and developed a good level of technical skill in the snatch and clean. The one area the lifters were lacking was the jerk, both in terms of overhead strength and skill. To remedy this, jerks from the rack are included in the first three training programs or approximately five years of training. I cut out a day of pulls in the 14-15 training program in order to replace it with jerks. The pulling muscles are strengthened by the hang lifts in the beginner and 12-13 programs and by the power versions of the lifts and pulls in the 12-13 and 14-15 programs.
The other change of the when and how comes during the 16-17 program. I was extremely unsatisfied with the results achieved during the first year of using this program as the lifters did not progress as well as I thought they should. The issue with the program was that it was nothing more than a reworked 14-15 program - there was not a substantial increase in any of the training indicators. Now the aim of the program is max everyday in the lifts and squats. Pulls and powers can be done when the coach feels the lifters need an "easy" day, but essentially everyday should be to maximum. I experimented with this program this year on a group who had been training on the first iteration of the programs and they achieved fantastic results. One lifter managed to lift 90%+ for 50 straight workouts - that's ten weeks at 90% or more. I became so use to him training at this level of intensity that one day I told him I was disappointed with his workout. I told him he lifted too light and that he did not push himself hard enough. He kindly informed me that the lifts he hit were over 90%. I had become so use to seeing these lifts that I had not even noticed. I abruptly apologized.

Using all the programs for yearly training

In Sandusky, I do not have any lifters currently who train year-round. Thus, we use the one program for the entire weightlifting season in the spring. For those lifters and coaches who do train year-round, it would become a little redundant working on the same program thirteen times in a row. However, all of the programs can be used together in a sequential fashion to provide a yearly training plan. If a lifter is on the 14-15 program, one month they can use the beginner program, then the 12-13 program for another month, and then the 14-15 program 3-4 times before a major competition. The same goes with the 16-17 program, except the beginner program would not be used. They would spend a month on the 12-13, a month on the 14-15 and then again back to 16-17 for the final 3-4 months before a major contest. Using the lower level programs lets the more advanced lifters spend time working on technique issues for a month or two as the earlier programs focus more on technique development.

The great part about all of the training programs is that due to the emphasis placed on the snatch and clean and jerk, lifters are always ready for a competition. There is no period of time when lifters are only focusing on pulls and squats or are in a conditioning or power phase, thus it does not matter when a contest occurs, and you should always be prepared to lift PRs. I only say to use the age appropriate programs before a major contest because the earlier programs, when used remedially, are not as intense as the 14-15 or 16-17 programs. Before a major contest you need to have your intensity of training as high as possible in order to ensure adequate preparation both physically and mentally for the contest that matters most.
All of my lifters achieved some level of success using the first generation of my training programs. Whether it was a youth national title or great gains in personal strength, I was satisfied with the progress that was made. However, as the coach of a competitive team I am always analyzing my training regimens to look for ways to improve the training. I believe the changes I made will result in better lifters at a younger age and hopefully the second generation of Sandusky Weightlifting will be better than the first.