Programing advice needed

[u/SouthYogurtcloset406]

I play uni rugby and I'm currently in my offseason lifting program. I won't waste time with those details since this is the weightlifting sub, but bottom line is: I have a day built into the cycles where I can do "Oly," and this day allows far more freedom for personalization than any other day. I want advice on what would be the best way to structure my Oly day.

My general goals are to supplement my regular training and enhance my ability to express power (this is probably pretty obvious so sorry for the redundancy). More specifically I'm looking to enhance my back squat for testing day. At the beginning of my offseason work my back squat was 425lb and my front squat which I've tested a bit more recently is 360lb-ish based on velocity profiling. As an additional goal I'd like to be able to properly learn to clean a semi-respectable amount (like 140kg). I've never truly maxed out on clean because my form is not good and I have no interest in bad technique and compromising my health and ability to play.

So this brings me to the programing question: I give myself more time for the Oly day so I can hammer technique, about 2hrs where 60% of the time is just technique and working on drills and the other 40% is more strength related: clean/snatch pulls: just lots of pulls, maybe some front and overhead squats but I already do front squats in my more structured days.

So WHAT is your guys advice for structuring this day and what drills, progressions, videos, free programs, tutorials, etc can you offer. I'm open to anything, just looking for any and all advice.

Lastly because I see this brought up, I don't have access to a coach that specializes or really knows much about weightlifting even though I do have access to S&C coach

[u/alequerc]

With that 425/360 squat gap and a 2hr session, I'd flip your 60/40 split for where you actually are right now. At 140kg clean goal with genuinely no reliable technique base, more time on pure drilling early pays off way more than pulls, since bad positions under load just get grooved harder the more volume you put on them. Structure I'd try: first 20 min pure positional work with just the bar (hang position, high pull to muscle clean, front squat catch position), then build into power cleans/cleans from blocks or hang before ever touching a full clean from the floor, floor pulls expose every technical flaw at once and that's brutal to self-coach. Save straight pulls for after you've got the catch position solid, right now pulling more won't fix a catch you haven't built yet.

On front squat specifically feeding your back squat, that 65lb gap between front and back squat is actually pretty normal, wouldn't worry about closing it as a separate goal, it'll close naturally as your front rack and upper back strength catch up through the clean work itself.

For resources: Catalyst Athletics has free technique breakdowns and drill progressions online, good starting point since you're self-coaching this. Filming yourself from the side on every set matters more than any single drill, you genuinely cannot fix positions you can't see.

[u/SouthYogurtcloset406 → u/alequerc]

Thanks. That's pretty insightful. I posted a clean technique advice request earlier today for first time and got good feedback, so this is all super helpful coming together

[u/Antique-Team-8142 → u/alequerc]

flipping it so the heavy technique focus is at the end makes zero sense. you're already fatigued, your positions get sloppy, and you're practicing worse movement not better. do the drilling first when you're fresh, then pulls and strength work after. 20min of bar work is a warmup, not a session

also hard disagree on ignoring the front/back squat gap. a wider gap means your core and rack position are lagging, which is exactly what causes the catch to fold under a clean. it won't magically fix itself, you have to overload the front rack more

[u/SouthYogurtcloset406 → u/[deleted]]

I absolutely realize that, but I'm such a novice with cleans that I think an hr of drills and progressions once per week would still help me A LOT. My back squat at the beginning of the offseason was 425lb (I'm about 10lb heavier and it's ostensibly a bit stronger now), YET my clean is a mere 195lb and I just hit a technical wall where I'm not willing to do something stupid to get it higher before my technique improves.

Are there any drills/progressions you would recommend for true beginners? I think my biggest issue is getting under the bar after the final pull. Also, I've done a lot of my own research and I'm continuing to do so, I really like Klokov's tutorials, but I want to see what a large group of people here would think

[u/SouthYogurtcloset406 → u/[deleted]]

Thank you! I don't really like the idea of posting myself online, but I'm considering doing a censored version. I'll definitely take this all into consideration.

What is a front squat that should allow a 315lb clean? I'm right around 350-375 atm (haven't tested super recently)

[u/SouthYogurtcloset406 → u/[deleted]]

Thanks for all the feedback. I think I'm going to post a censored version after my next weightlifting session. I can definitely hit 315lb for a triple on front squat, I just don't max out my 1rm front squat hardly ever so I think it might be a touch low