How Often Should We Snatch and Clean and Jerk?

Frequency of lifting is obviously a very important variable in your programming.  The research in improving strength shows us that having higher volumes and frequencies of lifting is more...

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Frequency of lifting is obviously a very important variable in your programming.  The research in improving strength shows us that having higher volumes and frequencies of lifting is more beneficial for improving strength then lower frequencies and volumes.

However, many people won’t be able to handle this high volume.   Given variables such as:

  • Limited time to devote to training
  • Mobility restrictions
  • Poor genetics for tissues tolerating higher volumes of work
  • Stress and lowered recovery rates coming from areas of life besides training (family, career, lack of sleep, diet)
  • Past history of injury

It becomes very challenging to improve with the olympic lifts and tolerate higher volumes of lifting.

I spoke with olympic lifters Chad Vaughn and Mike Cerbus to find what frequencies are optimal for steady progress while avoiding overuse injury in novice to intermediate lifters.  This is a huge variable I constantly educate my patients about when they come to see me in clinic.  Every lifter will be different and chances are that the adult lifter will have to train differently then the younger athlete.  Check out the video below and respond with your experience below in the comments section.

It’s 10:00am and I’ve already done 5 snatch sessions,

Dan Pope DPT, CSCS

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Categories
Coaches CornerInjury PreventionOlympic LiftingOlympic Lifting Accessory WorkperformanceProgramming
2 Comments on this post.
  • Lars
    26 August 2015 at 10:26
    Leave a Reply

    Dan,
    I understand not doing a ton of full squat snatches at 90% of 1RM 5 days a week for a novice lifter. But I’m interested in what other exercises you are programming in if they are only snatching once every 10 days or so? Are you just programming in a lot of overhead squats and snatch balances? It seems like one of the biggest obstacles for the novice olympic lifter is being comfortable in the bottom of the overhead squat. Or are you talking about lifters who are a little more experienced?

    Love all of the videos and information you are putting out!

    • djpope
      28 September 2015 at 10:26
      Leave a Reply

      Hey Lars,

      In a 10 day cycle we full snatch and overhead squat 1 day, power snatch on another and back/front squat on another. The volume is fairly low compared to other programs. The main reasons are because there are just so many skills to master and the body is taking stress from so many other exercises and skills.

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