Below is the recommended training to taper down for an Olympic weightlifting competition. This taper should be used for a competition that carries some weight for your training. If you are a National competitor then I would not use this taper for a small local meet. This taper is designed to help you peak for a big meet. For instance, if you have circled a meet on your calendar that you are planning to use to qualify for the American Open or National Championships then this is the taper I would recommend. However, if you have already qualified for a National meet and are planning to compete in a local meet (as you should) then it’s probably a better decision to train through that competition and not taper. You can only peak so many times each year and peaking too many times can hurt your numbers in competition. Bottomline: Use this taper to prepare for meets that you need to do well in.
3 Week Competition Taper:nWeek 1:
Monday:nSnatch + Hang Snatch: MaxnSnatch High Pulls @ 15% more than Max Snatch + Hang Snatch: 3 sets of 2nClean + Hang Clean + Jerk: MaxnClean Pulls @ 10% more than Max Clean + Hang Clean: 3 sets of 2nBack Squat: Find 5 RMn nTuesday:nPower Snatch + Snatch: Find MaxnPower Clean + Clean + Jerk: Find MaxnBN Push Press: Find 3RMn nWednesday:nSnatch MaxnSnatch High Pulls: 3 sets of 2 @ 110% of Max just foundnFront Squat: 3 sets of 3 reps @ 100% of CJ maxn nFriday:nCJ MaxnClean Pulls: 3 sets of 2 @ 110% of Max just foundnPush Jerk + Jerk Grip OHS: 4 sets of 3 + 1n nSaturday:nSnatch to first miss above 90% then 3 sets of 2 @ 90% of that missnCJ to first miss above 85% then 3 sets of 1 @ 90% of that missnFront Squat: Find 3 RMn nWeek 2:nMonday:nSnatch MaxnCJ MaxnBacksquat: Find 1RMn nTuesday:nSnatch: 4 doubles @ 80%nSnatch High Pulls: 3 sets of 3@ Maxn2 Cleans + 1 Jerk: 3 sets @ 80%n nWednesday:nFind Snatch Opener: The weight you plan to open with in competitionnFind CJ Opener: The weight you plan to open with in competitionnFS: Find 1 RMn nFriday:nPower Snatch From Hang: 4 sets of 2 @ 80% of max snatchnPower Clean + FS + Split Jerk: 3 sets @ 80% of max CJn nSaturday:nMax Competition Style: Allow yourself 3 total misses from opener on for Snatch and 3 misses for CJnFS: 80%/3, 85/2, 90/1, 95/1, 85/3n nWeek 3:nMonday:nSnatch Hit OpenernCJ Hit OpenernJerk From Rack: 3 singles @ 85% of Max Jerkn nTuesday:nPower Snatch + OHS: 3 sets of 2 @ 75% of Max SnatchnClean From Power Position + Push Jerk: 3 sets @ 75% of Max CJnFront Squat: 4 sets of 1 @ 85% of Max FSn nWednesday:nSnatch to openernCJ to last warm-up weight before openernClean Pulls: 4×1 @ openern nFriday:nPower Snatch to 75% of Max SnatchnPower Clean + Split Jerk to 70% of Max CJn nSaturday: Competition/ PR Dayn