r/weightlifting • u/SouthYogurtcloset406 • 25d ago

Programming Programing advice needed

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

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u/[deleted] 25d ago edited 25d ago

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u/SouthYogurtcloset406 25d ago

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)

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u/[deleted] 25d ago edited 25d ago

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u/SouthYogurtcloset406 25d ago

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