Olympic Template Q's

Training Q&A [Moderated]
1

Hi BBM,

I’m about to start the Olympic Weightlifting Template. I have a few questions after reading over the program.

  1. In Week 1 for Snatch High Pull + Power Snatch, it says to “repeat 2 @ 9 x 2 sets of reps.” Is this a typo?
  2. For complexes like the one just mentioned, does each movement in the complex, i.e Snatch High Pull and Power Snatch, count as a rep? Or do the two movements performed consecutively count as a single rep?
  3. In Week 1 for RDL and Press, it says to “repeat 6 @ 8 for 3 x 2 sets.” Does this mean to repeat the weight that I did for 6@8 for 2 sets of 3 reps? This may be a dumb question. I’m just surprised by the relatively low intensity prescribed for the last two sets.
  4. In Week 10 for Snatch, it says to do 1 x 8 @ 88%. This means to do 1 rep x 8 sets @ 88%, right? Dumb question, but I’m unfamiliar with this format for writing rep schemes.
  5. For GPP upper back, trunk, and arm work; there’s no times/week prescription. What do you recommend? Or is it something that I need to feel out?
  6. I’m coming off of the GS&C Template and am used to doing more cardio. Do you advise against doing more than the prescribed 25 min SSC 1x/wk while running the Olympic Template?

I’m excited to be starting this program. I really enjoyed the GS&C Template. My e1RM’s and gains after running GS&C for 10 weeks are as follow:

  1. Deadlift: 370lbs (a 23lb increase)
  2. Squat: 309lb High Bar and 259lb Front (both increased over 10lbs during their respective training blocks)
  3. Bench: 260lbs (a 5lb increase; the most modest increase, and it has actually regressed during the last two weeks)
  4. Press: 150lbs (a 9lb increase) I lost about 5lbs of bodyweight during the program. I’m super pleased to have gotten this much stronger while losing weight. I feel more conditioned after doing all of the program’s cardio. But maybe more important, the cardio prescriptions motivated me to learn to lap swim. I’ll hopefully continue this habit long-term.

Specs:
Male, 5’9", 173lbs, Age 27

Thanks you all for the training information and programs that you have put out!

2

Hey Clint,

Thanks for the post. Let’s answer some questions!

  1. Yes, that’s a typo. Good catch!
  2. The entire complex counts as one rep, e.g. snatch HP + PS= 1 rep
  3. It should just be 2 sets, e.g. 6 @ 8, repeat 6 @ 8 x 2 sets.
  4. 1 rep x 8 sets, yes.
  5. It’s 1x/wk unless otherwise mentioned.
  6. I don’t think it matters much, but I’d plan on following the program if you’re new-ish to Olympic WL or keep your current conditioning programming if you’re more experienced.

I’ll be updating the Olympic template in the next hour. You should be able to download it using the link in your receipt.

-Jordan

3

Thanks for the reply and updates, Jordan.

Sorry if this isn’t the place to be addressing this. For Day 2 on weeks 8-10, the prescriptions for pause cleans say to “repeat 2@9 for sets of [blank] reps.” This is a similar typo.

4

Thanks for catching this. I will update it shortly. For any future template-specific questions or comments, I think contacting us at support@barbellmedicine.com is the fastest way.