I want to use Olympic Lifts and was curious what the best set/rep scheme would be for developing explosive strength.
Never go above 6 reps on olympic lifts. Form will start to suffer from fatigue. Go for high sets (~8-12) with lower reps (1-6).
Google Prelipin Charts
I don’t have microsoft word. But thanks for the advice. So would a workout like this be effective?
Day 1:
Power Clean 4X8
Front Squat 5X5
Deadlift 5X5
Day 2:
Clean and Press 4X8
Back Squat 5X5
Bench Press 5X5
Day 3:
Snatch 4X8
Overhead Squat 5X5 (got to train technique for this first)
Pullups 5x5
[quote]Braydon wrote:
I don’t have microsoft word. But thanks for the advice. So would a workout like this be effective?
Day 1:
Power Clean 4X8
Front Squat 5X5
Deadlift 5X5
Day 2:
Clean and Press 4X8
Back Squat 5X5
Bench Press 5X5
Day 3:
Snatch 4X8
Overhead Squat 5X5 (got to train technique for this first)
Pullups 5x5[/quote]
UM no
Sorry I’m kind of new to all this.
Your better of doing pulls and power cleans/ snatchs. Learning the full lifts is really only needed if your an oly lifter. You routine is also not that great. PM if you need some help
Here is Prilipin Info from elite fitness systems
"A. S. Prilipin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%. Once one goes above the rep range shown, the bar slows, which translates to less power. If you do fewer or more lifts than Prilepin suggests will cause a decrease in training effect.
Number of Reps for Percent Training
Percent/Reps per set/Optimal Total/Range
55-65/ 3-6 /24 /18-30
70-75 /3-6 /18 /12-24
80-85/ 2-4 /15 /10-20
90+ /1-2/ 7 /4-10 "
Four or five sets of 1-6 reps is goooooood.