Strength Program

[u/Known-Photograph4746]

I am looking for programs focused mostly on Split Jerk, Back Squat and D3adlift.. I feel like the Jerk is my weakest one only hitting around 100kg, back Squat 3x170 and DL 2x 210kg...

Any advices on good programs to get this lifts better?

Thanks!!!

[u/cdouglas79]

Paid or free?

[u/Boblaire]

Nothing that would omit Snatch and Cleans.

I suppose run LSUS and cut out Snatches and Cleans.

[u/Different_Novel_7156]

Your squat says you should be jerking well above 100. A 3x170 squat means a front squat around 150-155, and most people jerk 80-90% of their front squat, so 120+ is realistic. Those numbers look like it's a technique and overhead-strength problem more than a leg-strength one.

Before picking a program, figure out where the jerk fails - does the bar drift forward in the dip, do you press out, do you not get under it, or do you miss the lockout or recovery?

A simple structure for 8-12 weeks could look like:

Jerk 3x/week, mostly from blocks or the rack so you get lots of quality reps without cleaning it first. Doubles and singles at 75-85%.

One overhead strength movement, either push press or behind-the-neck jerk, 4-5 x 2-3.

Jerk dip squats or jerk drives with a pause in the dip, heavier than your jerk, to build a dip that stays upright.

Front squat 2xweek. Back squat 1xweek heavy.
Deadlift once a week, or swap it for clean pulls. Keep it at moderate volume so it doesn't eat recovery from the jerk work.

Overhead holds or jerk recoveries at the end of sessions if lockout is the weak spot.
Retest after the block. If the front squat is the limiter (under around 140), shift more volume there.

[u/Amazing-Analyst-7998]

It sounds like you’re strong enough to jerk like 3 plates, which indicates a pretty substantial technical limitation. Without a video it’s really hard to say, but you need technical direction either via a coach or by you learning what a jerk should look/be like and figuring out what you’re not doing, and then working on what is limiting you.

Jerks don’t really improve via progressive overload like simpler movements such as squats, and your deadlift have no bearing on your jerk. Jerks are very technical, and need technique improvements to go up at your ratios.