Kettlebell Training Series - Jerk

Step-by-step guide on the kettlebell jerk by Master of Sport Scott McLaughlin. Each aspect of the lift is broken down wi

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Kettlebell Training Series - Jerk

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DISCLAIMER The author (Scott McLaughlin) accepts no liability for any loss or damage resulting from physical training. By following this guide and training plans you voluntarily accept the risks associated with kettlebell and weight training. If you are pregnant, suffering from any medical conditions or allergies make sure to consult your doctor before attempting any part of this guide. Ensure to perform all exercises with correct technique and if unsure to seek out professional coaching.

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COPYRIGHT As with all products and coaching materials of the author (Scott McLaughlin) “Kettlebell Training Series - Jerk” is subject to our standard terms and conditions, disclaimer and protected by copyright, and as such any attempt to; Copy or duplicate, sell, rent or lend, show or communicate this guide to any other members of the public is strictly prohibited.

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PREFACE This book is for all the kettlebell lifters across the world who are constantly pushing themselves on a daily basis for self improvement, who are chasing those extra few reps to break a long standing personal best, who are chasing that medal or rank in competition and to those who lift simply because of the challenge and joy it brings to us all. If this book helps just one lifter achieve that extra rep or make the jerk that little bit easier or help with the understanding of the mechanics of the lift then this book will be a success. Thank you to my coach Aleksander Khvostov (Honoured Master of Sport) for all his help, support and knowledge that he’s given me over the years and to all the lifters that I’ve had the pleasure of coaching over the years and for the encouragement to share my training ideas. Thanks to Brian Nixon for the excellent photography and to Niall MacKinnon for the front cover photo. This book is dedicated to my fiancé Kirsty and my 3 amazing children, Abi, Logan and Brody who all inspire me on a daily basis.

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ABOUT THE AUTHOR Scott McLaughlin was born and raised within the small town of Largs, Scotland. He is a gym owner and coach with over 14 years experience in the fitness industry ranging from achieving a world title in martial arts to offering clients support in rehabilitation through his knowledge of both massage therapy and strength and conditioning. As a competitive athlete Scott was looking for a new challenge and in 2012 entered his first Kettlebell Sport competition. Since 2012 Scott has built his reputation in Kettlebell Sport achieving numerous UK records and Absolute titles. He has also trained athletes that have represented both Scotland and England at World and European level with his athletes achieving gold and silver medals. At domestic level Scott has also coached both male and females across numerous age and weight categories within the UK who have set UK Records and won multiple gold medals and Absolute titles. Currently a UK record holder and coach to the National Scotland team he has achieved both Master of Sport and Level 3 KetAcademy Coach award. To further develop his knowledge in kettlebell training Scott has also travelled to Russia and Slovenia to learn from multiple World Champions and Guiness Book Record Holders in strength endurance disciplines. He hopes to use the knowledge gained not only to progress his own abilities but to also develop his athletes and the sport within the UK. Scott’s records in jerk are: 2x32kg - 104 reps 2x28kg - 117 reps 2x24kg – 150 reps

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THE JERK The jerk can be performed with one kettlebell or two. Traditionally speaking in competition men would compete with two kettlebells and females with one though recently there has been a large increase in the number of women both training and competing with two kettlebells with many associations across the world now supporting doubles for females. The jerk is performed by bending the knees slightly and then driving up, fully extending the ankles, knees and hips until the elbows leave the torso. As the elbows pass shoulder height the lifter then squats underneath the bells to straighten their arms out. Once the arms are locked out they straighten their legs to complete the rep. In competition men traditionally compete with 2x32kg for professional categories and 2x24kg for amateur with scores of 150+ reps being achieved in 10 mins at professional level. For women they use 24kg for professionals and 16kg for amateurs again with scores of 150+ reps being achieved at professional level.

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CLEAN TO RACK To begin the jerk lift you want to clean the kettlebells from the floor to the rack position. To do this safely and efficiently you want to bend slightly at your knees and hips keeping your back straight as you grab the bells. Swing the kettlebells backwards through your legs. Once the backswing comes to end swing the bells forward and upwards by dropping your pelvis slightly and leaning backwards. As the bells pass by your knees you want to drive up and backwards shrugging the bells to your shoulders. Lighter lifters will sometimes come up on their heals and shrug with their traps to assist with the initial clean. With the bells resting on your shoulders you can adjust your hand position to ensure you have the correct hand insertion before lowering the bells into the rack position.

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RACK POSITION The rack is the first of two rest positions in the jerk lift. This is where the weight of the bells should be resting on your hips without the use of the arms to hold the bells in place. Ideally you want to have you elbows resting on your iliac crest (top of your hips) with hands, arms and shoulders all relaxed. If flexibility is an issue then aim to at least make contact with your torso to allow your arms to rest. Ideal rack position: - legs straight - elbows on iliac crest - hands relaxed and facing each other or turned outwards slightly - biceps/shoulders/trapezius relaxed By achieving the above points you will be able to rest and recover between reps allowing you to lift longer and perform more reps. Common mistakes: - legs bent preventing them from recovering between reps - elbows not on body causing the arms and shoulders to fatigue - fingers interlocked causing problems in the bump The rack is a foundation component of jerk that if performed incorrectly can dramatically reduce your performance and overall result. The rack is both your rest position and the starting point for the bump.

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1ST DIP The 1st dip is the first movement in performing the jerk. This is the loading phase for the legs in preparation for the bump. To perform the 1st dip you begin in the rack position and bend your knees forward slightly allowing your pelvis to drop down in a vertical path. If you move your pelvis backwards your elbows will lose contact with your hips and cause your arms and shoulders to take the weight. If your pelvis moves forward your bodyweight will transfer forward putting pressure on your lower back and excess pressure on your knees as well as causing your heels to raise limiting the amount of drive for the bump. Lifting your heels on the first dip not only affects the drive in the bump but also the trajectory which can affect balance and fixation. Common mistakes: - pelvis moves either forwards or backwards - heels come up - elbows disconnect from iliac crest

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BUMP The bump is the vertical drive that sends the kettlebells overhead. This is performed by driving up out of the first dip using triple extension (extension of ankle, knee and hip joint). The vertical drive caused by full triple extension should result in the elbows flying off the body propelling the bells upwards until the elbows pass shoulder height. This should happen without the use of your arms to lift the bells. Typically if your bump is lower than shoulder height you will end up pressing the bells out when performing the full jerk movement.

Common mistakes: - elbows disconnect from the torso before full triple extension - elbows flare out to the sides instead of staying under the bells - hugging the bells too tight to the chest restricting the height of bump - bell trajectory not vertical causing problems with balance and overuse of muscles to stabilise

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2ND DIP The 2nd dip is where you drop under the bells at the point they reach their maximum height in the bump phase and lock your arms out. At the maximum height of the bump you want to drive your hips down and back while simultaneously locking your arms out to catch the weight. If done correctly the load will be taken by your legs and not your arms. Common mistakes: - not dropping low enough to catch the weight resulting in elbows being bent and having to press out to achieve the lockout causing the triceps and shoulders to fatigue early - hips land straight down rather than down and back causing pressure on the knees and loss of balance

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LOCKOUT / FIXATION Lockout is first achieved in the 2nd dip position where the arms fully lockout out to catch the weight. Fixation is achieved when the lifter fully straightens their legs and brings their whole body and kettlebells to a complete stop i.e - legs straight - arms straight - kettlebells not moving As you come out of the 2nd dip into fixation you want to pull your knees back so that when you are in fixation achieving all the above points your thighs are relaxed. This position should allow your legs and triceps/shoulders to gain some rest as the weight should be stacked through your joints/skeletal system. When executed properly the quads should be relaxed displaying a ‘shake/wobble’ as you come up out of the 2nd dip rather than tensed. If not then you want to think of letting your kneecaps ‘drop’ to achieve this. Through repeated focused practice this will start to happen more naturally. Ensure that the bells are over the hips and not behind them. If the bells are behind the hips this will result in you fighting to maintain balance and cause you to tense up holding your breath. If the bells are aligned overhead correctly then breathing should be easy.

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DROP TO RACK Once the rep has been completed by achieving fixation you drop the bells back into the rack position. To preserve energy and complete this in the most efficient manner you want to unlock your elbows while leaning the torso back slightly allowing the bells to ‘fall’ straight down. As the bells fall you want to come up onto your toes to meet them as this will help reduce the impact on your lower back and reduce the force through your legs. The first point of contact should be at the front of the shoulders to help decelerate the bells falling into rack. As they make contact with your shoulder you then continue the drop phase by rolling the bells off your shoulder and planting your elbows on your hips bringing the bells to a controlled stop. The drop phase should be completed in one smooth controlled motion. Common mistakes: - dropping to shoulders and pausing!! This can result in disqualification in competition - elbows flaring out when unlocking elbows - re-adjusting elbow position in rack which wastes time and fatigues the arms and shoulders - dropping too fast straight into rack without absorbing off the shoulders first causing the bells to bounce off the body as well as increase force through the lower back

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BREATH CYCLE The breath cycle for jerk is vital for both preventing the heart rate from spiking and to allow the correct timing for relaxation to let the body get into the optimal position throughout each phase of the lift. The breath cycle is the breathing pattern used during the moving phases of the lift. The only changes in breathing occur in the rack position and overhead depending on the pace of the lifter. 1st Dip - Exhale Bump - Inhale 2nd Dip - Exhale Fixation - Inhale Drop to Rack - Exhale

Common mistakes: - Inhaling on 1st dip resulting in the elbows losing contact with the hips - Holding your breath in 2nd dip and fixation causing increased tension in the muscles and an increase in heart rate

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ASSISTANCE EXERCISES Assistance exercises for jerk are vital in your training as they help train any weaknesses and develop your strengths. The jerk lift requires numerous attributes such as power, strength, endurance, stability and flexibility both in the lower and upper body, especially when using two kettlebells. Each phase of the lift requires different physical attributes: Rack position - flexibility in hips, back and shoulders to achieve rest - static strength just to be able to support the weight

1st Dip - ankle flexibility to achieve correct depth of knee bend - leg strength to control the knee bend

Bump - strength and power in order to drive the bells overhead - flexibility in the hips and lower back to maximise full extension

2nd Dip - flexibility in the hips, back, triceps, shoulders and chest to get under the bells to achieve lockout

Fixation - strength and power to come out of the 2nd dip quickly, stability in the shoulder to achieve fixation, flexibility in triceps and shoulders to allow them to relax, flexibility in the back to allow correct weight distribution allowing the thighs to relax

Drop to rack - Strength and flexibility in quads, hips and back to absorb the impact

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ASSISTANCE EXERCISES CONT. The following assistance exercises help train and develop the key components of the jerk lift.

Assistance exercises: - Dip, Bump, Jerk - Rack Holds - Overhead Holds - Slow Jerk - Bumps - Squats - Squat Jumps - Box Jumps - Burpees - Bench Press - Push Ups/Ring Push Ups - Dips/Ring Dips

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DIP, BUMP, JERK This is an excellent warm up drill used to target some of the key areas of the jerk movement. To perform the dip, bump, jerk drill you perform each part for 5 reps before performing the next part. This allows you to focus on each component individually and gives you the opportunity to identify any problems in your warm up before beginning your main training sets. Typical routine uses the weight below your competition weight for 3-5 sets without rest. This usually takes 2-3 minutes to complete.

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RACK HOLDS In jerk there are only two positions where you can get rest, the rack and overhead. Getting rest in these positions is essential if you wish to achieve a good score and last the 10 minutes. A good rack position not only allows rest between each rep but also provides a good platform for the send off in the bump. Rack holds are ideal for beginners who are yet to achieve a 10 min jerk set or progressing up to the next weight to help allow their body to adapt to the new weight. When including rack holds in your training you want to add them in after your jerk sets with times ranging from 2-10 mins depending on your level. After training rack holds ensure that you stretch your back and hips.

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OVERHEAD HOLDS Overhead holds are the second position in which you can rest. To rest overhead you need to ensure you have good flexibility and alignment so as not to overuse your triceps and shoulders. Overhead holds should be done after your main jerk training and range from 30-60s for 2-4 sets with the same rest period using either competition weight or one weight below.

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SLOW JERK Slow jerk is both a great assistance and warm up exercise as it helps train every component of the jerk. To perform the slow jerk you hold each position of the jerk for a set number of breaths or seconds, typically 3-5 breaths or seconds. For example: Rack x 5 seconds 1st Dip x 5 seconds 2nd Dip x 5 seconds Overhead Hold x 5 seconds 
 One full cycle or rep can take anywhere from 12-20s with the set duration usually around 2-3 minutes if being performed after jerk training or if part of a warm up only for around 1-1.5 minutes.

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BUMPS The bump is an essential part of the jerk and an area that many perform incorrectly by either holding on to the bells too tight, losing hip contact and not committing enough drive to the bump. The focus of the bump is to practice and perfect the vertical drive of the bell. It allows you to check breathing, balance and trajectory which if wrong can drastically affect your overall jerk performance and result. Bumps are primarily a beginner and intermediate assistance exercise used after jerk training for around 2-3 sets of 1 min on 1 min off.

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SQUATS Squats are an excellent strength exercise that helps improve strength and endurance in the legs. Depending where you are in your training cycle depends on the squat program to use. On the following page there are a few sample squat programs that work well for jerk training. To perform the squat begin with a barbell balanced across your shoulders, feet placed the same width as you would for your jerk. Lower the bar down by sitting back and down hinging at the hips and knees while maintaining an upright chest position. Once you achieve your maximum depth drive up through your heels until you are back to your starting position. Your level of flexibility in your ankles, knees and hips will determine how low you can go. Only squat as low as you can while performing the movement with a straight back.

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SQUATS A basic template to follow is: Squat Planning [6 Weeks Hypertrophy - 6 Weeks Strength - 6 Weeks Endurance] Hypertrophy Phase: 4 x 8-12 reps at 60-75% of your 1RM 3 times per week with the load increasing each session by 2.5-5kg. Strength Phase If focusing on strength then the Russian Squat program is ideal as it doesn’t fatigue you as much as some of the other strength programs available: 6 Week Russian Squat Program Week 1 Session 1 80% 6x2

Session 2 80% 6x3

Session 3 80% 6x2

Session 2 80% 6x2

Session 3 80% 6x5

Session 2 80% 6x6

Session 3 80% 6x2

Session 2 80% 6x 2

Session 3 90% 4x4

Session 2 95% 3x3

Session 3 80% 6x2

Week 2 Session 1 80% 6x4 Week 3 Session 1 80% 6x2 Week 4 Session 1 85% 5x5 Week 5 Session 1 80% 6x2 Week 6 Session 1 100% 6x2 Session 2 80% 6x3

Session 3 105% 1x1

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SQUATS CONT. 6 Week Squat Endurance Program (% based on 1RM)

Week 1 Session 1 30% 4x25 Session 2 30% 3x30 Session 30% 1x100 Week 2 Session 1 40% 4x25 Session 2 45% 8x15 Session 3 40% 2x50 Week 3 Session 1 50% 4x30 Session 2 50% 2x50 Session 3 50% 1x100 Week 4 Session 1 60% 10x10 Session 2 70% 8x10 Session 3 75% 6x12 Week 5 Session 1 65% 10x15 Session 2 65% 5x20 Session 3 65% 8x15 Week 6 Session 1 60% 2x50 Session 2 50% 4x25 Session 3 60% 1x100

On any of the programs if you fail to complete that session go back and repeat the previous 2 sessions and then try to continue the plan.

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SQUAT JUMPS Before performing any sort of plyometric training you want to ensure a good base level of leg strength by following one of the previous squat programs. The first plyometric exercise to introduce is the basic squat jump. This would be performed after your main training sets with the rep range varying depending if you are on a squat program and how close you are to a competition. Rep ranges would be as follows: If performed alongside squat training then add in 3 sets of 10-15 reps If you have completed a squat program then routines can vary from: 4 x 25 reps 3 x 50 reps 1 x 100 reps

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BOX JUMPS Box jumps are a great plyometric exercise that replicates the explosiveness required in the bump phase. When performing the box jump you want to ensure that the angle of knee bend on the take off is the same on the landing. If the angle is less on the landing then use a smaller box. When adding box jumps into your training the volume and intensity again depends on your training phase. To perform the box jump correctly start by bending your knees slightly and then leaping up ensuring that you fully extend through your ankle, knee and hip. Once you achieve full extension tuck your knees up to prepare to land on the box. As you land you want to absorb the impact through your quads by bending your legs to the same angle as the knee bend in the take off. Once you’ve landed straighten your legs to complete the rep. Step down and prepare for the next rep. If you have heavy squats in your training then add them in at the end i.e 3 x 15 reps If working on endurance then you can either do 1 set of 100 reps in the quickest time possible or use them as part of a circuit using a rep range of 20-25 reps.

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BURPEES In terms of all round conditioning the burpee is hard to beat and for lifters who lift at a fast pace it is a great way to condition the legs and the lungs. There are numerous variations of burpees out there but the two I would recommend specifically for jerk are: 1 - From a standing position, squat down and kick both feet back into a push up position (keep arms straight to train lockout), return your feet immediately to the squat position and jump up vertically as high as possible. 2 - Same as above except you bend your arms to lower your chest to the floor. Once your chest touches the floor push yourself back up and once straight bring your feet back in to the squat position and jump vertically as high as possible. Rep ranges can vary from 50-100 reps depending on your level of condition and training phase.

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BENCH PRESS Although the jerk is a leg dominant movement a base level of strength is still required in the upper body to help guide and control the overhead position. A routine favoured by Sergei Merkulin is the narrow grip bench press as this allows the lifter to train muscular endurance in the triceps and train lockout after each rep. The aim is to complete 100 reps in 1 set. To start begin with 4 sets of 10 and gradually increase the reps per set as you progress. Guidelines for weight range based on competition kettlebell weight: Bell Weight

Bench Press Weight

12kg

20-25kg

16kg

25-30kg

20kg

30-35kg

24kg

35-45kg

28kg

40-45kg

32kg

40-50kg

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PUSH UPS / RING PUSH UPS Push ups are a great exercise for the triceps, chest and shoulders. The triceps and shoulders are essential in the jerk for the lockout and fixation. To focus on the triceps you want to perform push ups with a narrow hand placement keeping your elbows in close to your body. An excellent variation of this is to perform them on gymnastic rings as this also helps you train stability in the wrist, elbow and shoulder which will carry over to the overhead position. To perform it correctly start in a prone position with your hands under shoulders. Lower your body in a controlled manner keeping your elbows close to your body. Once at the bottom drive yourself back up ensuring that your body comes up in a single movement. Aim to perform 3-5 sets of 10-20 reps.

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DIPS / RING DIPS Another excellent upper body exercise is dips. This is much more challenging than push ups as you are lifting your full body weight. To perform the dip start by raising yourself on the dip bars with straight arms. Slowly lower yourself until your shoulders are below your elbows then push yourself back up until your arms are straight. If you can perform dips on parallel bars then try using gymnastic rings as this adds the challenge of stabilising the elbows and shoulders providing an even greater benefit. Aim to perform 3-5 sets of 10-15 reps.

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PERFORMANCE ANALYSIS In order to progress in terms of time, reps and bell weight its crucial to identify weak links in your movement and address them. Unless these areas are improved on then you will be restricted as to how far you can progress. Below is a general guide/checklist of areas to review: Rack Position - Hand insertion - Elbows on hips - Straight legs - Hands, arms, shoulders relaxed

1st Dip - Exhale as the knees bend - Pelvis moves down not forward or back - Heels stay flat

Bump - Full extension of ankles, knees and hips - Vertical bell and forearm trajectory - Elbows above shoulders

2nd Dip - Pelvis back and down - Arms locked out when heels land

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PERFORMANCE ANALYSIS Lockout/Fixation - Arms straight, elbows pointing forward - Legs straight with quads relaxed

Drop - Bells ‘fall’ rather than lowered - Rise up on toes to absorb impact - Elbows land in position without the need to re-adjust

As the jerk is an explosive movement the best way to review and analyse your technique is to video both front and side on in slow motion as this will allow you to spot any errors in your technique.

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CONTACT INFORMATION For more information follow Scott on Instagram & Facebook or drop him an email by clicking below;

Scott is available for; 1-2-1 training Online coaching Technique analysis Support and advice for coaches Workshops & Seminars

“Trust the plan, trust the process”

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TRAINING PLANS In the pages ahead you will find sample 4 week training plans for both single and double bells for beginner, intermediate and advanced levels.

Single Bell 12kg Jerk - 120 reps 16kg Jerk - 150 reps 24kg Jerk - 140 reps

Double Bell 2x16kg - 120 reps 2x24kg - 150 reps 2x32kg - 100 reps

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4 WEEK BEGINNER PLAN - WEEK 1 Competition Weight: 12kg Target: 10 mins / 120 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 10kg: 14-14/14-14 Rest 3 mins Jerk 12kg: 13-13/13-13 Rest 3 mins Bumps 12kg: 3 x 1 min on / 1 min off 15rpm Rest 1 min Rack Hold 16kg: 2 mins per hand Rest 3 mins Bodyweight Squats: 3 x 50 (resting 1 minute between sets)

Wednesday Dip, Bump, Jerk 10kg: 5 x 5 reps of each with no rest Rest 3 mins Jerk 12kg: 13-13-7/6-13-13 Rest 3 mins Overhead Holds 10kg: 3 x 1 min per hand (resting 1 min once both hands have been completed) Rest 2 mins Squat Jumps: 3 x 15 (rest 45s between sets)

Friday Jerk 12kg: 13-13-13/13-13-13 Rest 4 mins Jerk 10kg: 13-13-13/13-13-13

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4 WEEK BEGINNER PLAN - WEEK 2 Competition Weight: 12kg Target: 10 mins / 120 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 12kg: 14-14/14-14 Rest 3 mins Jerk 14kg: 13-13/13-13 Rest 3 mins Circuit x 5 rounds: Burpees x 10 Bench Press 20kg x 10 Squats 20kg x 10

Wednesday Dip, Bump, Jerk 12kg: 5 x 5 reps of each with no rest Rest 3 mins Jerk 14kg: 12-12-6/6-12-12 Rest 3 mins Jerk 12kg: 14-14/14-14 Rest 2 mins Overhead Holds 12kg: 2 x 1 min per hand with no rest Squats 25kg: 4 x 10 (rest 60s between sets)

Friday Jerk 12kg: 13-13-13-13/13-13-13-13 Rest 5 mins Burpees x 50

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4 WEEK BEGINNER PLAN - WEEK 3 Competition Weight: 12kg Target: 10 mins / 120 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 12kg: 13-13/13-13 Rest 2 mins Jerk 14kg: 13-13/13-13 Rest 3 mins Jerk 10kg: 13-13-13/13-13-13 Rest 3 mins Squat 25kg: 3 x 30 (2 min rest between sets) Rest 2 mins Push Ups 5 x 10

Wednesday Jerk 14kg: 13-13-13/13-13-13 Rest 4 mins Jerk 12kg: 13-13-13/13-13-13 Rest 4 mins Squat Jumps: 4 x 25 (rest 1 min between sets)

Friday Jerk 12kg: 13-13-13-13-13 (left hand) Rest 4 mins Jerk 12kg: 13-13-13-13-13 (right hand)

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4 WEEK BEGINNER PLAN - WEEK 4 Competition Weight: 12kg Target: 10 mins / 120 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 14kg: 13-13-13/13-13-13 Rest 4 mins Jerk 12kg: 12-12-12/12-12-12 Rest 4 mins Squat Jumps: 3 x 15 (rest 45s between sets)

Wednesday Jerk 12kg: 12-12/12-12 Rest 2 mins Jerk 12kg: 12-12/12-12

Saturday Jerk 12kg: 12-12-12-12-12/12-12-12-12-12

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4 WEEK INTERMEDIATE PLAN - WEEK 1 Competition Weight: 16kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 16kg: 17-17/17-17 Rest 4 mins Jerk 18kg: 16-16/16-16 Rest 3 mins Jerk 14kg: 15-15/15-15 Rest 3 mins Overhead Holds 16kg: 3 x 1 min per hand no rest

Wednesday Jerk 16kg: 17-17-8/9-17-17 Rest 4 mins Jerk 18kg: 16-16-8/8-16-16 Rest 4 mins Jerk 14kg: 15-15-15/15-15-15 Rest 3 mins Squats 30kg: 4 x 15 (rest 1 min between sets)

Friday Jerk 14kg: 16-16-16-16/16-16-16-16 Rest 5 mins Circuit x 5 Back Squat 30kg x 10 Bench Press 25kg x 10

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4 WEEK INTERMEDIATE PLAN - WEEK 2 Competition Weight: 16kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 16kg: 18-18/18-18 Rest 4 mins Jerk 18kg: 17-17/17-17 Rest 3 mins Jerk 14kg: 16-16/16-16 Rest 2 mins Bumps 18kg: 2 x 1 min on 1 min off 16rpm Rest 3 mins Overhead Holds 16kg: 3 x 1 min on 1 min off no rest

Wednesday Jerk 16kg: 17-17-17/17-17-17 Rest 4 mins Jerk 18kg: 16-16-16/16-16-16 Rest 4 mins Jerk 14kg: 15-15-15/15-15-15 Rest 3 mins Squats 30kg: 4 x 20 (rest 1 min between sets)

Friday Jerk 14kg: 16-16-16-16-16/16-16-16-16-16 Rest 10 mins Back Squat 20kg x 50

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4 WEEK INTERMEDIATE PLAN - WEEK 3 Competition Weight: 16kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 18kg: 18-18/18-18 Rest 4 mins Jerk 16kg: 17-17/17-17 Rest 3 mins Squats 35kg: 4 x 15 (rest 1 min between sets)

Wednesday Jerk 18kg: 15-15-15/15-15-15 Rest 5 mins Jerk 16kg: 16-16-16/16-16-16 Rest 4 mins Circuit x 5 Bench Press 25kg x 10 Squat 32.5kg x 10 Push Ups x 10 Squat Jumps x 10

Friday Jerk 16kg: 16-16-16-16/16-16-16-16

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4 WEEK INTERMEDIATE PLAN - WEEK 4 Competition Weight: 16kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 18kg: 15-15-15/15-15-15 Rest 4 mins Squats 35kg: 4 x 10

Wednesday Jerk 20kg: 15/15 Rest 2 mins Jerk 16kg: 16-16-16/16-16-16

Saturday Jerk 16kg: 15-15-15-15-15/15-15-15-15-15

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4 WEEK ADVANCED PLAN - WEEK 1 Competition Weight: 24kg Target: 10 mins / 140 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 20kg: 17-17/17-17 Rest 3 mins Jerk 24kg: 16-16/16-16 Rest 3 mins Jerk 22kg: 15-15-8/7-15-15 Rest 2 mins Squats 40kg: 4 x 10 (rest 1 min between sets) Rest 1 min Bench Press 25kg: 4 x 10 (rest 1 min between sets)

Wednesday Jerk 20kg: 16-16/16-16 Rest 3 mins Jerk 22kg: 16-16/16-16 Rest 3 mins Jerk 24kg: 15-15/15-15

Friday Jerk 22kg: 15-15/15-15 Rest 3 mins Jerk 24kg: 15-15/15-15 Rest 3 mins Squats: 40kg: 10 x 10 (rest 1 min between sets)

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4 WEEK ADVANCED PLAN - WEEK 2 Competition Weight: 24kg Target: 10 mins / 140 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk ladder - complete each set back to back with no rest Jerk 16kg: 20/20 Jerk 18kg: 19/19 Jerk 20kg: 18/18 Jerk 22kg: 17/17 Jerk 24kg: 16/16

Wednesday Slow Jerk 24kg: 2.5 mins per hand (5 breaths in each position) Rest 3 mins Jerk 22kg: 16-16-16/16-16-16 Rest 3 mins Squats 40kg: 4 x 10 (rest 1 min between sets) Rest 2 mins Box Jumps: 3 x 15 (rest 45s between sets)

Friday Jerk 24kg: 15-15-15/15-15-15 Rest 4 mins Jerk 22kg: 15-15-15/15-15-15 Rest 4 mins Burpees x 50 43

4 WEEK ADVANCED PLAN - WEEK 3 Competition Weight: 24kg Target: 10 mins / 140 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 24kg: 10 mins at 15rpm (swapping hands every minute)

Wednesday Jerk 22kg: 16-16/16-16 Rest 3 mins Jerk 24kg: 16-16-8/8-16-16 Rest 4 mins Jerk 20kg: 18-18-9/9-18-18 Rest 3 mins Circuit x 10 rounds Burpees x 10 Push Ups x 10 Box Jumps x 10 Bench Press 30kg x 10

Friday Jerk 24kg: 15-15-15-15/15-15-15-15 Rest 10 mins Squats 40kg: 4 x 15 (rest 1 min between sets) Rest 2 mins Box Jumps: 3 x 15 (rest 1 min between sets)

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4 WEEK ADVANCED PLAN - WEEK 4 Competition Weight: 24kg Target: 10 mins / 140 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 20kg: 15-15-15/15-15-15 Rest 4 mins Jerk 24kg: 15-15-15/15-15-15

Wednesday Jerk 24kg: 15-15/15-15 Rest 3 mins Jerk 24kg: 15-15/15-15

Saturday Jerk 24kg: 14-14-14-14-14/14-14-14-14-14

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4 WEEK BEGINNER PLAN - WEEK 1 Competition Weight: 2x16kg Target: 10 mins / 120 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x16kg: 8 x 2 min on 2 min off (1st min jerk at 14rpm / 2nd minute rack hold) Rest 2 mins Overhead Holds 2x14kg: 3 x 1 min on 1 min off Rest 4 mins Squats 30kg: 5 x 20 (rest 2 min between sets)

Wednesday Dip, Bump Jerk 2x16kg: 6 x 5 reps of each with no rest Rest 3 mins Jerk 2x14kg: 13-13-13-13-13 Rest 3 mins Circuit x 5 rounds Burpees x 10 Push Ups x 10

Friday Jerk 2x16kg: 3 x 3 min on 2 min off - 13rpm Rest 4 min Circuit x 4 Squats 30kg x 10 Squat Jumps x 10 Burpees x 10 Push Ups x 10

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4 WEEK BEGINNER PLAN - WEEK 2 Competition Weight: 2x16kg Target: 10 mins / 120 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x16kg: 15-15 Rest 3 mins Jerk 2x18kg: 15-15 Rest 3 mins Jerk 2x12kg: 16-16-16 Rest 4 mins Bumps 2x14kg: 15-15 Rest 1 min Rack Hold 2x18kg: 3 mins

Wednesday Jerk 2x16kg: 15-15-8 Rest 4 mins Jerk 2x18kg: 15-15-8 Rest 4 mins Jerk 2x14kg: 14-14-14-14 Rest 2 mins Overhead Holds 2x16kg: 6 x 30s on 30s off

Friday Jerk 2x16kg: 13-13-13-13-13-15 Rest 4 mins Bench Press 40kg: 5 x 10 (rest 1 min between sets)

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4 WEEK BEGINNER PLAN - WEEK 3 Competition Weight: 2x16kg Target: 10 mins / 120 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x20kg: 5 x 1 min - 15rpm Rest 4 mins Jerk 2x16kg: 12-12-13-13 Rest 2 mins Overhead Holds 2x16kg: 3 x 45s on 45s off Rest 1 min Burpees x 50

Wednesday Jerk 2x18kg: 13-13-13 Rest 4 mins Jerk 2x18kg: 14-14-14 Rest 4 mins Jerk 2x16kg: 12-12-12 Rest 3 mins Squat 30kg: 2 x 40 (rest 2 min between sets)

Friday Jerk 2x16kg: 12-12-12-12-12 Rest 4 mins Jerk 2x14kg: 13-13-13-13-13

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4 WEEK BEGINNER PLAN - WEEK 4 Competition Weight: 2x16kg Target: 10 mins / 120 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x16kg: 13-13-13-13 Rest 5 mins Jerk 2x16kg: 12-12-12-12

Wednesday Jerk 2x20kg: 14-14 Rest 4 mins Jerk 2x16kg: 12-12-12-12-12

Saturday Jerk 2x16kg: 12-12-12-12-12-12-12-12-12-12

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4 WEEK INTERMEDIATE PLAN - WEEK 1 Competition Weight: 2x24kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x24kg: 10 x 1 min on 1 min off - 20rpm Rest 5 mins Squats 40kg: 10 x 10 (rest 45s between sets)

Wednesday Jerk 2x24kg: 18-18-9 Rest 4 mins Jerk 2x28kg: 16-16-8 Rest 4 mins Jerk 2x22kg: 17-17-17 Squat Jumps: 2 x 50 (rest 1 min between sets)

Friday Jerk ladder - complete each set back to back with no rest Jerk 2x20kg: 20-20 Jerk 2x22kg: 18-18 Jerk 2x24kg: 17-17 Jerk 2x28kg: 15-15 Rest 5 mins Bench Press 50kg: 4 x 10 (2 min rest between sets)

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4 WEEK INTERMEDIATE PLAN - WEEK 2 Competition Weight: 2x24kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x22kg: 18-18-18 Rest 4 mins Jerk 2x24kg: 17-17-17 Rest 5 mins Jerk 2x20kg: 20-20-20-20 Rest 3 mins Squats 40kg: 3 x 25 (rest 2 min between sets)

Wednesday Jerk 2x24kg: 17-17-17 Rest 4 mins Jerk 2x28kg: 16-16-16 Rest 4 mins Jerk 2x22kg: 16-16-16-16 Rest 4 mins Box Jumps: 5 x 20 (rest 1 min between sets)

Friday Jerk 2x28kg: 15-15-15-15 Rest 5 mins Jerk 2x28kg: 15-15-15-15 Rest 4 mins Bench Press 40kg: 4 x 15 (rest 1.5 min between sets)

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4 WEEK INTERMEDIATE PLAN - WEEK 3 Competition Weight: 2x24kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x24kg: 16-16-16-16-16-16-19 Rest 5 mins Squats 40kg: 4 x 25 (rest 2 min between sets)

Wednesday Jerk 2x28kg: 5 x 1 min on 1 min off - 20rpm Rest 4 mins Jerk 2x24kg: 16-16-16-16

Friday Jerk 2x24kg: 16-16-16-16-16 Rest 5 min Jerk 2x24kg: 17-17-17-17-17

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4 WEEK INTERMEDIATE PLAN - WEEK 4 Competition Weight: 2x24kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x28kg: 15-15-15-15 Rest 5 mins Jerk 2x24kg: 15-15-15-15

Wednesday Jerk 28kg: 15-15-15-15

Saturday Jerk 2x24kg: 15-15-15-15-15-15-15-15-15-15

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4 WEEK ADVANCED PLAN - WEEK 1 Competition Weight: 2x32kg Target: 10 mins / 100 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x32kg: 10 x 1 min on 1 min off - 14rpm Rest 5 mins Box Jumps: 4 x 25 (rest 30s between sets)

Wednesday Jerk 2x30kg: 14-14 Rest 4 mins Jerk 2x32kg: 13-13 Rest 4 mins Jerk 2x28kg: 15-15-15 Rest 5 mins Box Jumps: 2 x 50 (rest 1 min between sets) Rest 1 min Push Ups: 5 x 20 (rest 1.5 min between sets)

Friday Jerk 2x32kg: 12-12-12-12 Rest 5 mins Jerk 2x28kg: 14-14-14-14 Rest 3 mins Squats 40kg: 4 x 25 (rest 2 min between sets)

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4 WEEK ADVANCED PLAN - WEEK 2 Competition Weight: 2x32kg Target: 10 mins / 100 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x30kg: 14-14 Rest 4 mins Jerk 2x32kg: 13-13 Rest 4 mins Jerk 2x28kg: 13-13-13-13 Rest 5 mins Burpees x 100

Wednesday Jerk 2x32kg: 12-12-12 Rest 4 mins Jerk 2x32kg: 13-13-13 Rest 4 mins Jerk 2x30kg: 14-14-14

Friday Jerk 2x30kg: 12-12-12 Rest 5 mins Jerk 2x32kg: 11-11-11-11-11 Rest 4 mins Squats 60kg: 4 x 10 (rest 1 min between sets)

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4 WEEK ADVANCED PLAN - WEEK 3 Competition Weight: 2x32kg Target: 10 mins / 100 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x32kg: 11-11-11-11-11-11-11 Rest 5 mins Ring Dips: 5 x 10 (rest 1 min between sets) Rest 1 min Squats 60kg: 4 x 10 (rest 1 minute between sets)

Wednesday Jerk 2x30kg: 14-14-14 Rest 4 mins Jerk 2x32kg: 13-13-13 Rest 4 mins Jerk 2x28kg: 14-14-14 Rest 5 min Burpees x 50

Friday Jerk 2x32kg: 11-11-11-11 Rest 5 mins Jerk 2x32kg: 12-12-12-12

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4 WEEK ADVANCED PLAN - WEEK 4 Competition Weight: 2x32kg Target: 10 mins / 100 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Jerk 2x28kg: 11-11-11-11 Rest 5 mins Jerk 2x32kg: 11-11-11-11

Wednesday Jerk 2x32kg: 10-10-10-10

Saturday Jerk 2x32kg: 10-10-10-10-10-10-10-10-10-10

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