That is the Clear & Jerk Exercise Program you’ve been eyeing—an easy, impactful plan to raise your efficiency on this Olympic transfer. The Olympics are proper across the nook, and also you’ve received the itch. Whether or not you’re a newcomer to the game, aiming to boost your lifts for CrossFit, or just searching for to invigorate your exercises, your search ends right here.
This 8-week Clear & Jerk exercise starter program is designed to ascertain a stable basis in power, energy, and method for the clear and jerk lifts. For learners, it serves as a information to mastering correct method. It reinforces and strengthens important positions by means of rigorously chosen variations whereas constructing basic power. In case you’re reasonably skilled, this program refines your lifts and introduces recent 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 totally. When you’ve examined it, all the things will come collectively extra seamlessly like items of a puzzle.
Predominant Lifts
Every coaching day begins with the first focus elevate, 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 positive you’re working towards your talent with recent legs (or as recent as they are often).
Energy Lifts
Within the starter program, squats and pulls are your major power lifts. Pulls improve power and refine bar path precision, whereas squats construct your legs.
On the subject of pulls, dealing with heavier weights in comparison with previous cleans is crucial. Nevertheless, you need to preserve kind all through. Sloppy repetitions solely reinforce improper positions, which we intention to keep away from in any respect prices.
Accent Lifts
Equipment are the muse for fortifying your physique’s armor. They use quite a lot of higher and lower-body lifts aimed toward enhancing unilateral power, stability, muscle mass, and harm prevention. Whereas it’s vital 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 that you must know is right here!
Units and Reps
Your working units and reps will decide your every 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 elevate with 3-4 warm-up units, slowly progressing in weight to your working units.
Listed here are just a few examples of how you can 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 Carry?
The quantity of weight you must elevate will rely in your health stage, how rapidly you progress, and in the end the way you’re feeling every day.
For this program, we are going to depend on an RPE scale per train. “Per train” means how the train felt general. For example, an RPE 7/10 on a Clear + Jerk triple (6 reps whole) will likely be a lot decrease than a Clear + Jerk double (2 whole reps). Ideally, the less reps per set will assist you to elevate 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 must improve your weights weekly.
Sometimes, I like to recommend bumping the burden in 3 to five% increments. It will assist you to push new targets by week 4 of every part and enhance your power whereas conserving the rise in weights sufficiently small to develop method.
Can I Add Additional Lifts?
Completely! Whereas this program covers the necessities for enhancing your efficiency within the Clear & Jerk, incorporating some extra bodybuilding workout routines might be helpful. Be happy to incorporate them on the conclusion of your exercises after you could have accomplished the accent train circuits.
The 8-Week Clear & Jerk Exercise Program Information
Because of this 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 information. It’s inherently progressive, filled with major lifts, power workout routines, and supplementary equipment.
Pre-Program Information
Earlier than you discover this system, let’s make clear just a few key factors. It will assist you to perceive the train order, decode units, reps, supersets, and tri-sets, handle optimum relaxation durations, and successfully set up your coaching week.
As soon as the pre-program information wraps up, you’ll take your first have 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 whole units.
Units and Reps
Listed here are just a few examples of how you can learn this system:
Listed here are just a few examples of how you can 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 Durations
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 move!
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 just a few fast factors to bear in mind no matter your coaching schedule:
- Ensure 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. For example, this modification beneath works properly if you happen to can’t get to the gymnasium till Tuesday.
- Day 1: Tuesday
- Day 2: Thursday
- Day 3: Saturday
In case 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 on 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 sturdy, 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
- Cling Above the Knee Energy Clear
- Entrance Squat
- Cling 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. Cling 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. Cling 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) Under 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. Cling Clear Under 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 High 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
