The
Advanced
Trainee
Using percentages of 1RM for advanced athletes is no problem, since all advanced athletes have sufficient experience with the exercises to k n o w their 1RM values within a few pounds. The percent of 1RM used can vary within a workout or workouts but should average out to the programmed percentage over the week. And a more advanced athlete might need to use more than the 5% offload in week three. Small alterations are acceptable as long as they remain within the general guidelines. When calculating intensity, consider only the heaviest sets in the workout. Do not use warm-up sets in programming calculations, because the sometimes-necessary extra warm-up will skew the calculation down and give an inaccurate picture of the actual intensity of the workout. Using week three as an example, the TSFOSB model uses work sets at 75% of 1RM for sets of 5 across. To calculate the w o r k sets, we multiply each of our hypothetical 190 lb. athlete's best lifts by 0.75, as follows: Power snatch: Power clean: Press: Bench press: Back squat: Deadlift:
198 x .75 = 148 lbs. 264 x .75 = 198 lbs. 175 x .75 = 131 lbs. (use 130) 275 x .75 = 206 lbs. (use 205) 405 x .75 = 303 lbs. (use 305) 450 x .75 = 337 lbs. (use 340)
N o w , we make a few changes to tailor the workout to the lifts and the lifter. Due to the nature of the quick lifts, power snatches should be done for doubles and power cleans for triples, instead of fives. The main pulling assistance movements, the snatch and clean high pulls—essentially the same form as the full movement, especially the shrug, but without the rack at the top—will use weights that are 20% heavier than the full version of the lift. This is because partial movements can be done heavier, and must be done heavier if the benefit of position-holding strength off the floor is to be obtained. Straps 217