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© 2016 Breaking Muscle

This book contains information that might be dated and is intended only to educate
and entertain. This book and the information herein are solely provided for the purpos-
es of supplementing, and not replacing, proper instructional training under qualified
guidance from a professional coach. Like any physical activity involving speed, equip-
ment, balance and environmental factors, the training programs described herein
pose some inherent risk. The author and publisher advise readers to take full respon-
sibility for their safety and know their limits. Before practicing the skills described in
this book, be sure that your equipment is well maintained, and do not take risks be-
yond your level of experience, aptitude, training, and comfort level. This book does not
contain all information available on the subject. This book has not been created to be
specific to any individual’s or organization’s situation or needs. Every effort has been
made to make this book as accurate as possible. However, there may be typographical
and or content errors. Therefore, this book should serve only as a general guide and
not as the ultimate source of subject information. The author and publisher shall have
no liability or responsibility to any person or entity regarding any loss or damage in-
curred, or alleged to have incurred, directly or indirectly, by the information contained
in this book.

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 TABLE OF CONTENTS

Introduction

FAQ’s

Preparation Cycle Week 1

Preparation Cycle Week 2

Preparation Cycle Week 3

Pre-Test Cycle Week 4

Pre-Test Cycle Week 5

Pre-Test Week 6

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Greetings!

My name is Bob Takano and I’ve been coaching weightlifters at all levels for over 40 years. I’d like to
thank you for your interest in enhancing your weightlifting abilities.

This program that you’re about to engage were designed to provide a course of training that will en-
able you to improve your results in the lift that you find lagging. I am presenting them as examples
of effective programming and am not prescribing them as appropriate for all trainees.

What we are looking to do is bring your lifts into balance. Balance means that your lifts are in pro-
portion to those of accomplished weightlifters. This means that your snatch should be between 78%
and 82% of your clean & jerk. If your lifts are not in proportion, this is usually indicative of a flaw in
your programming. If your snatch is significantly higher than 82% of your clean & jerk, there is a
good chance that your average training weight per repetition is too low. If it is significantly lower
than 78%, then your average training weight is probably too high or you are not performing your lifts
as explosively as possible.

I am not guaranteeing that this program will bring about the desired results as there are so many
variables that are within your control, but the chances are good that if you follow these programs
faithfully you can make improvement toward balancing your lifts.

What This Program Can Do

The weightlifting movements are a unique combination of strength and speed. A training program
that emphasis one over the other will not yield effective results which is the highest total possible.
This program is made up of the exercises prescribed in the proportion that will bring your lifts into
balance.

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Let’s say that you are going to follow the jerk enhancement course because your jerk is lagging. To
improve your jerk you need to perform more reps in the jerk on a regular basis, but you also need to
perform other exercises that affect other aspects of your condition that will enable you to train

harder in order to improve your jerk. You cannot jerk well without good leg strength and so you
must be performing squatting movements. You also cannot get stronger overall without stressing
your endocrines, and just performing jerks and jerk assistance movements will not cause sufficient
stress on those glands—hence the need for other exercises.

The exercises programmed in the intensities prescribed will provide the increases in jerking profi-
ciency and body strengthening that will lead to an improved jerk.

Who This Program is Written for

These programs were developed for those individuals who have already achieved proficient tech-
nique in the lifts. They are not for those who have not achieved technical proficiency. They will en-
hance and sharpen the technique of those who have already developed good technique. They are
also designed to improve overall strength, speed and training capacity for weightlifting. Selecting
Selecting Your 100%’s

You will need to calculate the 100%’s of four lifts in order to follow the programs. Those four lifts are:

• Snatch (This number will be used to determine the percentages for power snatches, snatch
es, overhead squats, snatch pulls, snatch extensions and snatch deadlifts)
• Clean & Jerk (This number will be used to determine the percentages for power cleans,
cleans & jerks, jerks, power jerks, push presses, clean extensions, clean pulls, clean deadlifts
and Romanian deadlifts)
• Back Squat (This number will be used to determine the percentages for all back squats)
• Front Squat (This number will be used to determine the percentages for all front squats)

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Select a reasonable goal weight you’d like to lift in the clean & jerk at the end of the six week period.
This will be your 100% clean or jerk figure. Multiply this by .8 to calculate your snatch 100% number.
Multiply that same 100% clean or jerk number by 1.31 to yield your back squat 100% and by 1.05 to
yield your 100% front squat number.

For example if you are currently cleaning and/or jerking 130 and you designate 137 as your 100%
clean or jerk figure, you can multiply that by .8 to get a figure of 110 as your 100% snatch figure. If
you multiply 137 by 1.31 you’ll get 180 as your 100% back squat figure and multiplying 137 by 1.05
yields 144 as your front squat 100% number.

Reading the notations

Following the exercise title in most cases is a prescription for intensity, and volume. The numerator
is the intensity. The denominator is the number of repetitions in a set, and if there are parentheses
the Coefficient is the number of sets.

Thus Snatch: 60%/3, 70%/3, (80%/3)3 means one set of 3 reps is performed at 60%, one set of 3 reps
is performed at 70%, and 3 sets of 3 repetitions is performed at 80% of the 100% figure as deter-
mined in the previous jj section.

At the right of each line is a column. The first number is the number of repetitions of that exercise,
the second number is the number of repetitions for that day and the third number is the number
of repetitions for that week. Thus 12:47:132 would means 12 repetitions of the exercise were per-
formed, and that 47 repetitions were performed up to that point on that day and 132 repetitions were
performed during that week. This is how I keep track of the some of the impact on the body.

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FAQ’S

• “What if I can only train 2 or 3 times a week?” — The programs will not work as effectively as
they would if you could train five times a week.

• “Can I do other lifts or CrossFit with this program?” — Each individual has a finite amount of
energy to devote to training and recovery. If the energy demands placed on the body inhibit the
recovery process, the results will not be as optimal as they can be. For some reason many people
falsely believe that they can achieve greater results by increasing their energy output, but pay
little attention toward directing energy at recovery. Each trainee will have to determine how ef-
fectively they are recovering.

• “Why am I doing snatches if this program is for increasing my jerk lift?” — The entire field
of strength and conditioning is based on the fact that athletes cannot improve their results in a
sport or event by solely training for that event. All the athletes who’ve trained solely for one event
have been surpassed by those who train with auxiliary means. It is impossible to elicit endocri-
nological or speed changes by relying solely on the relatively narrow intensity ranges favored by
the snatch or clean or jerk.

GOOD LUCK WITH THESE PROGRAMS AND YOUR TRAINING OVERALL!

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 6 WEEK TRAINING PROGRAM FOR JERK ENHANCEMENT
By Bob Takano—Member USA Weightlifting Hall of Fame

Preparation Cycle Week 1

Day 1—Monday

1)Back Squat: 60%/4, 70%/4, (80%/3)4 20:20:20

2)Snatch: 60%/2, 70%/2, (80%/2)2 08:28:28
3)Clean & Jerk; 60%/2+2, 70%/2+2, (80%/2+2)3 20:48:48
4)Behind the Neck Push Pres: 60%/4, 65%/4, (70%/4)2 16:64:64
5)Snatch Extension: (85%/5)4 20:84:84
Abdominals: (X/20)3

Day 2—Tuesday

1)Back Squat: 60%/3, 70%/3, 80%/3, 70%/3, 80%/2 14:14:98

2)Hang Power Snatch: 60%/2, 65%/2, (70%/2)2 08:22:106
3)Hang Power Clean & Jerk: 60%/4+2, 65%/4+2, (70%/2+2)3 24:46:130
4)Romanian Deadlift: (80%/5)5 25:71:155
5)Press: (X/5)4 20:91:175

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Day 3—Wednesday

1)Back Squat: 60%/5, (70%/5)4 25:25:200

2)Power Clean & Push Press: 60%/3+2, 65%/3+2, (70%/2+2)3 22:47:222
3)Snatch Extensions: (80%/4)4 16:63:238
Abdominals: (X/25)3

Day 4—Thursday

Rest

Day 5—Friday

1)Front Squat: 60%/3, 70%/3, (80%/3)4 18:18:256

2)Snatch: 60%/2, 70%/2, (80%/2)3 10:28:266
3)Clean & Jerk: 60%/3+2, 70%/2+2, (80%/2+2)3 21:49:287
4)Clean Extension: (80%/4)5 20:69:307
5)Good Morning: (X/8)4 32:101:339
6)Press: (X/5)4 20:121:359

Day 6—Saturday

1)Back Squat: 60%/4, 70%/4, (80%/4)4 24:24:383

2)Power Snatch: 60%/2, 65%/2, (70%/2)2 08:32:391
3)Power Clean & Jerk: 60%/2+2, 65%/2+2, (70%/2+2)2 16:48:407
4)Romanian Deadlift (80%/5)5 25:73:432
5)Behind the Neck Push Press: 60%/4, 65%/4, (70%/4)2 16:89:448
Abdominals: (X/20)4

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 Preparation Cycle Week 2

Day 1—Monday

1) Back Squat: 60%/4, 70%/4, (80%/4)4 24:24:24

2) Snatch: 60%/2, 70%/2, (80%/2)3 10:34:34
3) Clean & Jerk: 60%/4+2, 70/4+2, (80%/4+2)3 30:64:64
4) Snatch Extension: (85%/5)4 20:89:89
5) Push Press: 60%/5, 65%/4, 70%/3, 60%/4, 65%/3, 70%/2 21:110:110

Day 2—Tuesday

1) Back Squat: 60%/3, 70%/3, 80%/3, 85%/3, (80%/3)3 21:21:131

2) Power Snatch and Push Press and Overhead Squat: 60%/3+3+3,
65%/3+3+3, (70%/3+2+2)3 39:60:170
3) Power Clean and Front Squat and Jerk: 60%/3+3+3,
65%/3+3+3, (70%/3+2+3)3 42:102:212
4) Romanian Deadlift: (80%/5)4 20:122:232
5) Press: (X/4)4 16:138:248

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Day 3—Wednesday

1) Front Squat: 60%/5, 70%/5, (80%/4)4 26:26:274

2) Clean Extension: (80%/5)5 25:52:301
3)Push Press: 60%/4, (70%/4, 75%/1)3 19:71:320
Abdominals: (X/25)4

Day 4—Thursday

Rest

Day 5—Friday

1) Back Squat: 60%/4, 70%/4, (80%/4)3 20:20:340

2) Snatch: 60%/4, 70%/4, 80%/4, 85%/2, 80%/4, 85%/1 19:39:359
3) Clean & Jerk: 60%/4+1, 70%/4+1, 80%/4+1, 85%/2+1,
80%/4+1, 85%/1+1 25:64:384
4) Push Press: 60%/5, (65%/4, 70%/1)3 20:84:404
5) Snatch High Pull: (85%/4)4 16:100:420

Day 6—Saturday

1) Back Squat: 60%/3, 70%/3, 80%/3, 85%/3, (80%/3)3 21:21:441

2) Power Snatch: 60%/4, 65%/4, 70%/1, (65%/3)3 18:39:459
3) Power Clean & Jerk: 60%/4+2, 65%/4+2, 70%/1+2, (65%/3+2)3 30:63:489
4) Clean Extension: (85%/4)4 16:79:505
Abdominals: (X/25)3

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 Preparation Cycle Week 3

Day 1—Monday

1) Back Squat: 60%/5, 70%/5, (80%/5)4 30:30:30

2) Snatch: 60%/3, 70%/3, 80%/3, 85%/2 08:38:38
3) Clean & Jerk: 60%/3+2, 70%/3+2, (80%/3+2, 85%/3+2)2 30:68:68
4) Romanian Deadlift: (85%/5)5 25:93:93
5) Press: (X/5)4 20:113:113

Day 2—Tuesday

1) Back Squat: 60%/4, 70%/4, 80%/4, 85%/3, 80%/3, 85%/2 20:20:133

2) Power Snatch. and Push Press and Overhead Squat: 60%/3+3+3,
65%/3+3+3, (70%/3+2+2)3 39:59:172
3) Power Clean and Front Squat and Jerk.: 60%/3+3+3,
65%/3+3+3, (70%/3+2+2)3 39:98:211
4) Snatch Extension: (85%/4)4 16:115:227
5) Good Morning: (X/6)4 24:139:251

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Day 3—Wednesday

1) Front Squat: 60%/4, 70%/4, (80%/4)4 24:24:275

2) Snatch: 60%/2, 70%/2, 80%/2, 85%/1 07:31:282
3) Clean & Jerk: 60%/2+3, 70%/2+3, 80%/2+3, 85%/1+2 18:49:300
4) Romanian Deadlift: (85%/4)4 16:65:316

Day 4—Thursday

Rest

Day 5—Friday

1) Back Squat: 60%/4, 70%/4, (80%/4)4 24:24:340

2) Snatch: 60%/4, 70%/4, (80%/2)4 16:40:356
3) Clean & Jerk: 60%/4+3, 70%/4+3, (80%/4+2)3, 80%/2+1 35:75:391
4) Clean Extension: (80%/5)4 20:95:411
5) Push Press: 60%/4, 65%/4, (70%/4)4 24:119:435

Day 6—Saturday

1) Back Squat: 60%/4, 70%/4, 80%/4, 85%/3 15:15:450

2) Power Snatch and Push Press and Overhead Squat:
60%/3+3+3, 65%/3+3+3, (70%/3+2+3)3 36:51:486
3) Power Clean and Front Squat and Jerk: 60%/3+3+3,
65%/3+3+3, (70%/3+2+3)3 36:87:522
4) Good Morning: (X/8)4 32:129:554
5) Press: (X/4)5 20:149:574

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 Pre-Test Cycle Week 4

Day 1—Monday

1)Snatch: 60%/1, 70%/1, 80%/1, 85%/1, 90%/1, 95%/1, 85%/1,

90%/1, (80%/3)3 17:17:17
2)Clean & Jerk: 60%/1+1, 70%/1+1, 80%/1+1, 85%/1+1, 90%/1+1,
95%/1+1, (80%/1+3)3 24:41:41
3) Snatch Extension: (90%/3)5 15:56:56
4) Back Squat: 70%/3, 80%/3, 85%/3, 90%/2, 95%/1 12:68:68
5) Good Morning: (X/5)4 20:88:88

Day 2—Tuesday

1) Snatch: 60%/2, 70%/2, 80%/2, 85%/2, 80%/2 10:10:98

2) Clean & Jerk: 60%/2+2, 70%/2+2, 80%/2+2, 85%/2+2, 80%/2+2 20:25:118
3) Clean Extension: (90%/2)4 08:33:126
4) Front Squat: 60%/3, 70%/3, 80%/3, 85%/3, 90%/2, 80%/3, 85%/2 19:52:145
5) Press: (X/4)4 16:68:156

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Day 3—Wednesday

1) Power Snatch: 60%/2, 65%/2, 70%/2, 75%/1, 70%/2 09:09:165

2) Power Clean & Jerk: 60%/2+2, 65%/2+2, 70%/2+2, 75%/1+2, 70%/2+2 19:28:184
3) Back Squat: 60%/3, 70%/3, 80%/3, 85%/2, 90%/1 12:35:196
4) Power Jerk: 60%/2, 70%/2, 75%/1, 70%/2 07:42:203

Day 4—Thursday

Rest

Day 5—Friday

1) Snatch: 60%/1, 70%/1, 80%/1, 85%/1, 90%/1, 95%/1, 80%/1, 85%/1, 90%/1 08:08:211
2) Clean & Jerk: 60%/1+1, 70%/1+1, 80%/1+1, 85%/1+1, 90%/1+1, 95%/1+1,
80%/1+1, 85%/1+1, 90%/1+1 16:24:227
3) Snatch Extension: (95%/3)4 12:36:239
4) Front Squat: 60%/3, 70%/3, 80%/3, 85%/3, 90%/1, 95%/1, (80%/3)3 23:58:262
5) Press: (X/5)4 20:68:282

Day 6—Saturday

1) Power Snatch: 60%/2, 65%/2, 70%/2, 75%/1, 60%/2, 65%/2, 70%/1 12:12:294
2) Power Clean & Jerk: 60%/2+1, 65%/2+1, 70%/2+1, 75%/1+1,
60%/2+1, 65%/2+1, 70%/1+1 19:31:313
3) Clean Extension: (90%/3)4 12:43:325
4) Front Squat & Jerk: 60%/3+3, 70%/3+3, (80%/3+3)3 30:58:355
5)Push Press: 60%/4, 65%/4, (70%/4)2 20:78:375

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 Pre-Test Cycle Week 5

Day 1—Monday

1) Snatch: singles to max, (max-10, max-5, max)2 14:14

2) Clean & Jerk: singles to max (max-10, max-5, max)2 21:35
3) Front Squat: Same as Snatch 14:49
4) Snatch Extension: (95%/2)4 08:57
5) Press: (X/3)4 12:69:69

Day 2—Tuesday

1) Snatch: 60%/2, 70%/2, 80%/2, 85%/2, 90%/1 09:09

2) Clean & Jerk: 60%/2+1, 70%/2+1, 80%/2+1, 85%/2+1, 90%/1+1 17:26
3) Clean Extension: (90%/2)4 08:34:103

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Day 3—Wednesday

1) Power Snatch: 60%/1, 65%/1, 70%/1, 75%/1, 80%/1 05:05

2) Power Clean & Jerk: 60%/1+1, 65%/1+1, 70%/1+1, 75%/1+1, 80%/1+1 10:15
3) Back Squat: singles to max, (max-10, max-5, max)2 14:29:132

Day 4—Thursday

Rest

Day 5—Friday

1) Snatch: Same as Tuesday 14:14

2) Clean & Jerk: Same as Tuesday 21:35
3) Jerk: 80%/2, 85%/2, (90%/1)4 08:43
4) Fast Good Morning: (X/4)4 16:69:201

Day 6—Saturday

1) Power Snatch: 60%/2, 65%/2, 70%/2, 75%/1 07:07

2) Power Clean & Jerk: 60%/2+1, 65%/2+1, 70%/2+1, 75%/1+1 11:18
3) Front Squat: 60%/3, 70%/3, 80%/3, (85%/2, 90%/1)3 18:36
4) Press: (X/3)4 12:48:249

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 Pre-Test Week 6

Day 1—Monday

01)Snatch: 60%/1, 70%/1, 80%/1, (85%/1)3 06:06:06

02)Clean & Jerk: 60%/1+1, 70%/1+1, 80%/1+1, (85%/1+1)3 12:18:18
03)Snatch Extension: (90%/2)4 08:26:26
04)Front Squat: 60%/2, 70%/2, 80%/2, (85%/2)3 12:38:38
05)Press: (X/2)4 08:46:46

Day 2—Tuesday

01)Power Snatch: 60%/2, 65%/2, (70%/2)2 08:08:54

02)Power Clean & Jerk: 60%/2+1, 65%/2+1, (70%/2+1)2 12:20:66
03)Clean Extension: 80%/2, (85%/2)3 08:28:74
04)Power Jerk: 60%/2, 65%/2, 70%/2 06:34:80

Day 3—Wednesday

Rest

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Day 4—Thursday

01)Power Snatch: (60%/2)3 06:06:86

02)Power Clean & Jerk: (60%/2+1)3 09:15:95
03)Jumping Back Squat: (50%/2)3 06:21:101

Day 5—Friday

Rest

Day 6—Saturday

Test your 1RM!

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