That is the Clear & Jerk Exercise Program you’ve been eyeing—a simple, impactful plan to raise your efficiency on this Olympic transfer. The Olympics are proper across the nook, and also you’ve obtained the itch. Whether or not you’re a newcomer to the game, aiming to boost your lifts for CrossFit, or just looking for to invigorate your exercises, your search ends right here.
This 8-week Clear & Jerk exercise starter program is designed to ascertain a strong basis in power, energy, and method for the clear and jerk lifts. For novices, it serves as a information to mastering correct method. It reinforces and strengthens important positions by way of fastidiously chosen variations whereas constructing basic power. In the event you’re reasonably skilled, this program refines your lifts and introduces contemporary variations to bolster your exercises. Even seasoned lifters returning to the Clear & Jerk after a hiatus will discover worth on this program, because it facilitates a clean transition again into coaching.
When you wrap up the 8-Week Clear & Jerk starter program, hop on to the 12-Week Olympic Weightlifting Program for a brand new problem and to maintain these PRs flowing!
What’s In This 8-Week Clear & Jerk Exercise Program?
Let’s rapidly discover this system structure. As a coach, I strongly emphasize the significance of athletes understanding this system structure to commit and thrive absolutely. When you’ve examined it, every part will come collectively extra seamlessly like items of a puzzle.
Fundamental Lifts
Every coaching day begins with the first focus raise, whether or not cleans, jerks, or technical variations. These lifts at all times come first, pushed by technical proficiency, energy, and execution. Knocking these out very first thing makes certain you’re practising your ability with contemporary legs (or as contemporary as they are often).
Power Lifts
Within the starter program, squats and pulls are your main power lifts. Pulls improve power and refine bar path precision, whereas squats construct your legs.
In relation to pulls, dealing with heavier weights in comparison with previous cleans is important. Nevertheless, you need to keep type all through. Sloppy repetitions solely reinforce improper positions, which we intention to keep away from in any respect prices.
Accent Lifts
Equipment are the inspiration for fortifying your physique’s armor. They use a wide range of higher and lower-body lifts aimed toward enhancing unilateral power, stability, muscle mass, and damage prevention. Whereas it’s necessary to problem your self with accent lifts, it’s equally important to keep away from pushing to the extent the place extreme fatigue compromises your efficiency on subsequent coaching days.
How To Run The Program
The whole lot it’s good to know is right here!
Units and Reps
Your working units and reps will decide your each day, weekly, and month-to-month coaching quantity. Since this can be a newbie program, begin with 3 to 4 rounds of basic method bar work, and transfer into your warm-up units. I’d advocate beginning every raise with 3-4 warm-up units, slowly progressing in weight to your working units.
Listed here are a couple of examples of easy methods to learn this system:
- Entrance Squat: 4×3 (4 units of three reps)
- Clear + Jerk: 4×1+1 (4 units of Clear-Jerk)
- Clear + Jerk: 4×2+1 (4 units of Clear-Clear-Jerk)
- Clear + Jerk: 4x(1+1)2 (4 units of Clear-Jerk-Clear-Jerk)
How A lot Ought to You Raise?
The quantity of weight you need to raise will rely in your health stage, how rapidly you progress, and in the end the way you’re feeling each day.
For this program, we are going to depend on an RPE scale per train. “Per train” means how the train felt total. As an illustration, an RPE 7/10 on a Clear + Jerk triple (6 reps complete) will likely be a lot decrease than a Clear + Jerk double (2 complete reps). Ideally, the less reps per set will can help you raise extra weight leading to progressive overload. Right here’s a fast week-to-week breakdown to make use of for all phases:
- Week 1 RPE 7/10 – Average Depth
- Week 2: RPE 8/10 – Average-Heavy Depth
- Week 3: RPE 5-6/10 (deload) – Low-Average Depth
- Week 4: RPE 9/10 – Heavy Depth (not max effort!)
Development Strategies and Strategies
Even with an RPE information to comply with, it may be unsure how a lot you need to improve your weights weekly.
Usually, I like to recommend bumping the burden in 3 to five% increments. This may can help you push new targets by week 4 of every part and enhance your power whereas holding the rise in weights sufficiently small to develop method.
Can I Add Further Lifts?
Completely! Whereas this program covers the necessities for enhancing your efficiency within the Clear & Jerk, incorporating some extra bodybuilding workouts might be helpful. Be at liberty to incorporate them on the conclusion of your exercises after you may have accomplished the accent train circuits.
The 8-Week Clear & Jerk Exercise Program Information
That is why you’re right here – to get higher on the clear and jerk! Right here’s a program designed to grasp the clear, dial-in your jerk, gearing you as much as smash private data. It’s inherently progressive, full of main lifts, power workouts, and supplementary equipment.
Pre-Program Information
Earlier than you discover this system, let’s make clear a couple of key factors. This may assist you perceive the train order, decode units, reps, supersets, and tri-sets, tackle optimum relaxation durations, and successfully arrange your coaching week.
As soon as the pre-program information wraps up, you’ll take your first take a look at the 8-week Clear & Jerk Starter Program.
Train Order
- Every train is denoted alphabetically, with supersets or tri-sets famous by numbers.
- Letters (i.e. D1., D2., D3) point out a superset or triset. Carry out one set of the primary train, instantly adopted by one set of the subsequent. That equals one set. Repeat for 3 complete units.
Units and Reps
Listed here are a couple of examples of easy methods to learn this system:
Listed here are a couple of examples of easy methods to learn this system:
- Entrance Squat: 4×3 (4 units of three reps)
- Clear + Jerk: 4×1+1 (4 units of Clear-Jerk)
- Clear + Jerk: 4×2+1 (4 units of Clear-Clear-Jerk)
- Clear + Jerk: 4x(1+1)2 (4 units of Clear-Jerk-Clear-Jerk)
Relaxation Intervals
Hold your relaxation durations to 90 to 120 seconds. I at all times advise my athletes to make use of a timer, as time can rapidly go!
Weekly Coaching Schedule
This program will likely be carried out as follows:
- Day 1: Monday
- Day 2: Wednesday
- Day 3: Friday or Saturday
If this schedule doesn’t align with yours, prioritize what works finest for you! Listed here are a couple of fast factors to bear in mind no matter your coaching schedule:
- Make sure that to have (1) relaxation day previous to beginning Day 1 every week.
- Strive your finest to not run all 3 days consecutively.
- Your coaching week doesn’t at all times have to start out on a Monday. As an illustration, this modification beneath works properly should you can’t get to the gymnasium till Tuesday.
- Day 1: Tuesday
- Day 2: Thursday
- Day 3: Saturday
In the event you plan to include this program with different exercises, intention to schedule a relaxation day earlier than Day 3’s session. In any other case, hearken to your physique and align your coaching along with your physique’s wants and your targets.
The 8-Week Clear & Jerk Exercise Program Warmup
Bar Warmups
Bar warm-ups kick issues off. That is your alternative to groove positions, work in your method, and set the tone in your coaching session.
Full every train for the prescribed reps in a circuit trend, ideally by no means placing the bar down till the spherical is accomplished. Be exact, be robust, and don’t hesitate to make use of sluggish tempos to really feel your motion.
The Clear Warmup (Carry out 2-3 Rounds, 3 reps every)
- Tall Clear Excessive Pull
- Tall Muscle Clear
- Dangle Above the Knee Energy Clear
- Entrance Squat
- Dangle Clear Above Knee
- Clear
The Jerk Warmup (Carry out 2-3 Rounds, 3 reps every)
- Strict Press
- Push Press
- Press in Cut up
- Tall Jerk
- Jerk
The 8-Week Clear & Jerk Exercise Program For Explosive Energy
PHASE 1: WEEKS 1 – 4
Day 1: Clear, Jerk Method, Entrance Squats
A1. Dangle Mid-Thigh Clear: 3 to five units, 3 reps
B1. Behind the Neck Press in Cut up: 3 units, 5 reps
C1. Entrance Squats: 3 units, 5 reps
D1. Dumbbell Bent-Over Rows: 3 units, 8-12 reps
D2. Cable or Band Pallof Maintain: 3 units, 30 seconds ea.
Day 2 Energy Clear, Jerk, Clear Pull
A1. Dangle Above the Knee Energy Clear: 4 units, 2 reps
B1. Push Press + Jerk, Pause (:02) in Cut up : 3 units, 5+1 reps
C1. Clear Pull, Pause (:02) Beneath Knee: 4 units, 3 reps
D1. Half-Kneeling Dumbbell Shoulder Press: 3 units, 8-12 reps
D2. Dumbbell RDL: 3 units, 8-12 reps
D3. Weighted Aspect Plank Maintain: 3 units, 30 seconds ea.
Day 3 Clear & Jerk, Entrance Squats, Pulls
A1. Clear, Pause (:02) Above the Knee + Jerk: 4 to six units, 2+1
B1. Clear Pull with Decreasing (:03): 3 to 4 units, 3 reps
C1. Pause (:02) Entrance Squat: 4 units, 3 reps
D1. Pullups: 3 units, 5-8 reps.
D2. Dumbbell Strolling Lunges: 3 units, 6-8 reps ea.
D3. Plank with Shoulder Faucets: 3 units, 10-15 reps ea.
PHASE 2: Weeks 5 – 8
Day 1 Clear & Jerk, Push Press, Entrance Squats
A1. Dangle Clear Beneath the Knee + Jerk, Pause (:02) in Dip: 4 units, 2(1+1)
B1. Push Press: 3 units, 3 reps
C1. Entrance Squats: 4 units, 3 reps
D1. 2-Dumbbell Lateral Lunge: 3 units, 6-8 reps ea.
D2. Single Arm Dumbbell Row: 3 units, 8-12 reps
D3. Dumbbell Deadbug: 3 units, 6-8 reps ea.
Day 2 Clear Variation, Jerk Variation, Clear Pulls
A1. Energy Clear + Clear: 4 units, 1+1 reps
B1. Energy Jerk + Jerk: 4 units, 1+1
C1. Clear Pull:
D1. Barbell Stiff-leg Deadlift: 3 units, 6-8 reps
D2. Seated Dumbbell Shoulder Press: 3 units, 8-12 reps
D3. Aspect Plank with Leg Lifts: 3 units, 10-15 reps ea.
Day 3 Clear & Jerk, Entrance Squats, Clear Pulls
A1. Clear & Jerk: 4 units, 2(1+1) reps
B1. Clear Pull: 4 units, 2 reps
C1. Entrance Squat: Work to a Prime Set of three reps
D1. Dumbbell Incline Bench Press: 3 units, 8-12 reps
D2. 2-Db Field Step-up: 3 units, 6-8 reps ea.
D3. Weighted Forearm Plank: 3 units, 30 seconds
