OLYMPIC WEIGHTLIFTING PERIODIZATION: Position Based

-  For your average individual who performs the Olympic lifts on a semi-regular basis, their LIMITING FACTOR is quite often not their ability to display strength (ability to squat, pull, and press)
-  Their LIMITING FACTOR is more often a technical flaw within the movement pattern due to its complexity or it could also be a mobility/stability issue
-  To address technical flaws as the LIMITING FACTOR I periodize Olympic Lifts by position/variation versus by percentage
-  Programming based on position also allows for a natural progression of INTENSITY because you prescribe the individual variations, they can gradually lift heavier with
 
JERK: POSITION BASED PERIODIZATION
-  When programming the Jerk, I typically start with the Power Jerk then move onto the Split Jerk because the ladder involves more coordination and cueing
-  During the process I will also add pauses to the movement, either in the dip or catch or both, to increase the individual’s awareness of the different positions and to add more steps to the development process
 
MY CURRENT JERK PROGRESSION
-  Phase 1: Power Jerk + Split Jerk (LIMITING FACTOR: Power Jerk)
-  Phase 2: Pause Split Jerk + Split Jerk (LIMITING FACTOR: Pause Split Jerk)
-  Phase 3: Split Jerk + Split Jerk
 
Workout above: JERK FOCUSED STRENGTH SESSION
A.  0-20 minutes: Build to heavy Jerk Complex (Pause Split Jerk + Split Jerk)
-  10 sets (on the 2 minute)
-  Set 1-3: Pause Split Jerk + Split Jerk x 3
-  Set 4-6: Pause Split Jerk + Split Jerk x 2
-  Set 7-10: Pause Split Jerk + Split Jerk x 1
B.  20-30 minutes: Jerk Drop Sets/Technique work
-  Every 2 Minute for 5 sets performs 2 Pause Split Jerks
-  Work between 80-90% of heavy in Part A
C.  30-40 minutes:
-  5x3 Push Press@70-80% of heavy in Part A
D.  40-50 minutes:
-  5x3 Box Jerks Dips + 5 sec isometric@100-120% Max Jerk