How would you recommend to conjugate the press and LCCJ into one programme please?
Acronyms
The problem with acronyms is it is hard to keep up with what they all mean.
One of my recommendation is when using acronyms is to also spell them out.
Doing so, enables otherd who don't know what the mean to know.
With that said, I had to look them up to determined the definition.
That is why my post traditionally list the acronyms, with a definition.
Thanks in advance for you and other who would do that.
LCCJ. Long Clean and Jerk Cycle
First let's break this down.
The length of a training cycle is related to...
Training Age
Training Age is how long an individual has been lifting; months or years.
Novice Lifers
These individuald adapt slowly. Thus, they can run a longer Periodizatoion Training Cycle with the same exercise, 8-12 weeks.
Advanced Lifters
This group adapts quickly to new exercise. That means they need to change their exercise or have shorter Periodization Training Cycle; about every 3 - 6 weeks.
A General Rule
Regardless of how long a Periodization Training Program is, once a lifter stalls out or starts losing ground, a new Periodization Training Program need to be implemented.
Conjugate Training
Dr Michael Zoudos' research determined one effective method is to specifically focus on one type of Strength Training, one day in the week.
Example
1) Monday: Hypertrophy Training
2) Wednesday: Power Training
3) Friday: Maximum Strength Training
Research shows the one type of strength training, enhances the other.
Basing A Clean and Jerk Cycle on Zourdos' Research
1) Hypertrophy Press Training
Low to moderate loads with high to moderate repetitions.
2) Strength Press Training
Heavy loads with low repetitions and long rest periods between sets.
3) Power Pressing
a) Traditional Strength Training Movements load of 48 to 62% of 1 Repetition Max.
Thus, if you are performing a Power Press, use loads in this range.
b) Push Press and/or Jerks
Explosive Reactive Movements that precede that movement with a Stretch Reflex (Reactive Movement), loads around 70-80% of 1 Repetition in the movement it optimal. That means performing a Push Press or Jerk with 70-80% of your 1 Repetition Max in those individual lift.
Strength, Power and Speed Training Repetitions
The same Repetition are used with all of these.
The difference is the Training Percentage is different.
Rest Periods Between Sets
The same Rest Period are taken in all three; 3 minutes or longer.