I'll just post them here if that's okay with the forum admins?
GS
Methods of Training
Specific:
1. Straight sets.
-Timed sets (5-6 minutes straight, build to 10, drop back and start again with higher RPM)
-Reps (several warmup sets then 1-2 sets of 50-80% max reps)
General:
1. Pyramids. [More for adding volume in an advanced routine.]
-Timed. 1-2-3-4-4-3-2-1 minutes, rest 60s between (jerk)
-Reps. 10/10, 11/11…20/20, rest 30s after first set, +5s rest each set (Snatch or OAJ).
-Reps percentages. 20, 40 (warmup) 60, 70 (workout), 40, 25 (cooldown/technique).
2. Straight sets.
-Reps. 6x50% max, 2.00 rests, or something like Eugene EDT.
-Time. Something like Rudnev EDT, 10x1.00, rest 1.00, set RPM.
Assistance:
--varied according to lifts. Circuits, straight sets, multiple sets are all possible.
Training Day Layouts
1. Daily, both lifts. Fedorenko method, focus on timed sets. Can divide jerk AM, snatch PM.
2. Different frequencies. Snatch/swing daily, Jerk 3x/week. Useful for high volume jerk programs.
3. Both lift 3x/week. Jerk and snatch together, or separate sessions.
4. Both lift 2-3x/week, on different days, especially using short intervals for both lifts.
5. 4x/week. Competition lifts twice, heavy assistance twice.
Progressions
-Generally, move from multiple sets to fewer sets, short sets to long sets. Intensity increases.
-Microcycles—like Ukranian snatch workout or Rachinskiy’s 2-weeks cycles.
-Rachinskiy alternates 2 weeks intense sprints with 2 weeks volume on timed sets.
Ex. Timed sets 8-10 RPM w/ 24, intervals 14-16rpm w/16-20. Latter is 1min work/rest (16rpm), 10min
Total work. Snatch same as jerk. 2nd intervals idea is 2min work/rest, 14rpm
-Ginko: preparatory cycle 3 months, first 6 weeks ½ force ½ endurance, next 6 weeks 2/3 endurance
Competitive cycle 2 months, 1/3 force 2/3 power endurance, then ¼ force, ¾ power endurance; then only endurance, focused on ‘special’ endurance with comp lifts.