Below is the recommended training to taper down for an Olympic weightlifting competition. This taper should be used for a competition that carries some weight for your training. Do not use this taper for a small local meet, it is designed to help you peak for a big meet such as Nationals, European Championships etc.. If you have a smaller, local meet on your calendar I would advise you either train through with the big competition as your main goal later in the year or taper the week of the competition if you must.
3 Week Competition Taper:
Week 1:
Monday:
Snatch + Hang Snatch: Max
Snatch High Pulls @ 15% more than Max Snatch + Hang Snatch: 3 sets of 2
Clean + Hang Clean + Jerk: Max
Clean Pulls @ 10% more than Max Clean + Hang Clean: 3 sets of 2
Back Squat: Find 5RM
Tuesday:
Power Snatch + Snatch: Find Max
Power Clean + Clean + Jerk: Find Max
BTN Push Press: Find 3RM
Wednesday:
Snatch Max
Snatch High Pulls: 3 sets of 2 @ 110% of Max just found
Front Squat: 3 sets of 3 reps @ 100% of C&J max
Friday:
C&J Max
Clean Pulls: 3 sets of 2 @ 110% of Max just found
Push Jerk + Jerk Grip OHS: 4 sets of 3 + 1
Saturday:
Snatch to first miss above 90% then 3 sets of 2 @ 90% of that miss
C&J to first miss above 85% then 3 sets of 1 @ 90% of that miss
Front Squat: Find 3RM
Week 2:
Monday:
Snatch Max
C&J Max
Back Squat: Find 1RM
Tuesday:
Snatch: 4 doubles @ 80% of 1RM
Snatch High Pulls: 3 sets of 3 @ Max
2 Cleans + 1 Jerk: 3 sets @ 80%
Wednesday:
Find Snatch Opener: The weight you plan to open with in competition
Find C&J Opener: The weight you plan to open with in competition
Front Squat: Find 1RM
Friday:
Hang Power Snatch: 4 sets of 2 @ 80% of max snatch
Power Clean + FS + Split Jerk: 3 sets @ 80% of Max C&J
Saturday:
Max Competition Style: Allow yourself 3 total misses from opener on for Snatch and 3 misses for C&J
Front Squat: 80%/3, 85%/2, 90%/1, 95%/1, 85%/3
Week 3:
Monday:
Snatch Hit Opener
C&J Hit Opener
Jerk From Rack: 3 singles @ 85% of Max Jerk
Tuesday:
Power Snatch + OHS: 3 sets of 2 @ 75% of Max Snatch
Clean From Power Position + Push Jerk: 3 sets @ 75% of Max C&J
Front Squat: 4 sets of 1 @ 85% of Max FS
Wednesday:
Snatch to opener
C&J to last warm-up weight before opener
Clean Pulls: 4×1 @ opener
Friday:
Power Snatch to 75% of Max Snatch
Power Clean + Split Jerk to 70% of Max C&J
Saturday:
Competition/ PR Day
