Olympic weightlifting is very demanding and complicated sport, yet it only consists of two lifts- the snatch and clean & jerk. But as you all know it takes a LOT of time and dedication to focus on the little intricacies of each of the classical lifts. The amount of focus and positioning can be extremely frustrating to those new to the sport. The amount of concentration to detail can potentially drain the weightlifter and limit their energy for the squat, pull, and/or press. If this rings a bell you may benefit by splitting your auxiliary days, at least for a phase or two.
Splitting Auxiliary Days
Splitting your days can be a great option for those that do not have the energy or focus to give the attention the general strength exercises deserve. This type of split can be extremely beneficial to maintain quality of training. Here’s an strength split example week set up:
- Day 1: Classical Lifts – Snatch, Clean, and Jerk, Trunk
- Day 2: Strength lifts- Pulls, Squat, Upper Auxiliary
- Day 3: Classical Lifts – Clean, Jerk, Snatch, Trunk
- Day 4: Strength Lifts- Squat, Pulls, Upper Auxiliary
- Day 5: Classical Lifts- Snatch, Clean & Jerk, Squat, Trunk
Auxiliary Split Example:
- Day 1: Classical Lifts – Snatch, Clean, and Jerk, Trunk
- Day 2: Auxiliary lifts- Power Snatch, Clean Pull, FSQ, Upper
- Day 3: Classical Lifts – Clean, Jerk, Snatch, Trunk
- Day 4: Strength Lifts- Power Clean, Snatch Pull, BSQ, Upper
- Day 5: Classical Lifts- Snatch, Clean & Jerk, FSQ Squat, Trunk
Of course the focus will be dependent on the needs of the lifter, but you can see how a basic set up can help fight off acute mental fatigue during training. This type of split can cut down the training sessions by 30-60min and not rush the weightlifter to get everything in during a limited time frame training session.
To end here’s Behdad Salimi Clean and Jerking 260kg!
Hope this helps,