Question to John Broz

I posted a question to John Broz on the BB.com forum that I posted earlier. Here's the Q&A:

Originally Posted by Yoda-x
John, there's one thing I'm not totally clear about yet with your method of training, and that's how the Sn and C&J are trained. Do you just go up to a max for approximately 6 attempts then move on to the next left and repeat, then squat to max then do the backoff sets? Or do you max snatch, then drop 10-20kg and do doubles for a minimum of 3x2 (up for 50 total reps), then repeat for C&J, then repeat for squats?

I guess the main confusion I have comes from your saying that you shouldn't do the backoff sets when you train jerks because the lighter weights won't teach you the timing, so I'm wondering if that's true for the full lifts or just when you're doing jerks off blocks.

Personally, I started working your ideas into my trianing about a week ago, and my planned schedule looks like this right now:

Monday: Sn, C&J, FS, each to max, then -10-20kg and do doubles for at least 3x2, up to as many as possible

Tues: Jerk, power snatch, Back squat, max then drop 10-20kg for doubles on all 3 lifts

Wed: Same as Monday

Thurs: Power snatch, power clean + jerk, back squat, same as Tues.

Fri: Same as Monday

Sat: Jerk, back squat, Jerk for doubles only (had to train in regular college gym...) then BS to max, then backoff sets

Sun: Jerk, front squat (same as Saturday, same limitations)

I'm planning to simply alternate bs/fs.

Does this look good to get my feet wet in your program?

Thanks a ton for the advice and the interesting thread. I can't wait to see your guys smash some more PRs then win some medals.

-----------------------------------------------------------------------------------------------
Reply:

When I mentioned going down in the jerk was a waste of time, I was referring to going max, then dropping below 80%. 90+% is good to train sets of 2's and 3's. returning below 80% is only for teaching technique to beginners, trying to fix the most basic issues. This will not help you get stronger or get better technique at maximum weights.


When an athlete is in shape we take up to 6 attempts at a daily 1RM in S and CJ (sometimes it can be more, sometimes less but 6 is a good starting point) THEN we go down and do 3-5 sets of 2-3 reps. Its these sets that gives you the work that makes you stronger. During which, if you feel the weights getting lighter - by all means go back up and try to pass your daily 1RM. It's all about pushing toward the maximum while allowing to get some work in. Obviously if the weight is max and you can't make it, then you must drop down to get some more reps/volume/work in for that day.




Ok- If on Tues you are trying to go heavy Jerk instead of doing PC/J (like on Thurs) then do the PS first. It will be much easier. I would probably do the same workout you listed for Thurs on Tue as well.

On Sat do the same thing - don't start with J, but do BS first.

Sunday do BS, no J. Substitute for strict presses - for sets of 5 - no less, no max. This will help you get more volume in your shoulders / arms and help you adapt a bit faster. (this will also give your lower back a needed rest)

You will be doing FS m,w,f, so BS t,r,s,su. this is a better ratio.
---------------------------------------------------------------------------------------------



I'm going to go ahead and do it. Here's a link to the second thread started there, for those who missed my previous post and are curious:

http://forum.bodybuilding.com/showthread.php?t=122395951