5.2.2.7 A closing note on rep ranges and intensities for each exercise
Technical level and training age
This is something people often get wrong. Novice lifters often adopt too intense training protocols because they think these protocols will give them the results they desire. The result is often that, as novice lifters do not have consistent enough technique, their training will appear sluggish, laboured and inconsistent. This training will not yield progressive results.
What is most important when considering training range is the manner in which a lifter can execute the movements at a given intensity. For example, the optimum range for a lifter is not a % of their 1RM, but rather an observed range found by trial and error. Numbers can indicate but not dictate.
As a result I don’t want to give you hard and fast numbers because every lifter is different. Lifter A may be able to powerclean 90% of his 1RM clean, and another lifter may only be able to power clean 70%.
The following figures are to be used as general guides for intermediate lifters who have a consistent technique. These lifters should be using 3 reps as the main component of their training sessions.
The following figures are to be used as general guides for intermediate lifters who have a consistent technique. These lifters should be using 3 reps as the main component of their training sessions:
Train Clean and jerk at between 75-85% of your 1RM for 3 reps.
Train Snatch at between 80-90% of your 1RM for 3 reps.
Your power movement 1RM should be ~80% of your 1RM for the full movement.
Pulls should be done on no more than 105% of your 1RM and no less than 80%.
Squats produce the right stimulus at about ~80% for 3 reps.
Remember, you need to educate yourself to a point where you know your own limits and training ranges as a lifter. The important thing to look out for is efficient and consistent execution of your reps. If you are running around after your lifts and really struggling, swallow your pride and bring the weight down. It will be good for you in the long run.
For novice lifters rep ranges of no less than 5 reps should be implemented until a consistent technique can be produced. A reduction in intensity should join this increased in rep scheme.