Does any exist? I did a search but couldn't find anything.
Jim Wendler's 5/3/1 routine has it programmed in there as a core lift, with a nice and steady progression plan.
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
Sure they exist. Treat it just like any other lift.
You'd be better served looking at older (1950s-60s) olympic weightlifter's programs. Many pressed 3x/wk in varying ways. The presses were of varying degrees of strictness but the program should be the same for a "strict" press vs. an olympic press with some layback, you just won't hit 400 strict. LoL
If you wanted to focus on any one lift you need to disect the movement and figure out what muscle groups are involved and how to train each of those components most effectively (accessory work); and then also a general progressive program for your core lift (such as 5/3/1).
For the strict press you will need to work on the following:
- Shoulder (Deltoid) Strength -> Seated dumbell military press, etc.
- Triceps Strength (Lockout) -> Close grip bench press, weighted dips, etc.
- Overhead Stability -> Standing overhead supports, partial overhead squats, etc.
When is your meet? What are you current numbers? and what is your goal for the meet?
We can come up with a program based on that.
Very interested in hearing some more of your ideas on this, Tom, could you speculate on this kind of program without the specifics?
Say the meet is in 4 months, current numbers are squat 405, DL 500, bench 350, and strict OH press 200lbs, with a goal of hitting a strict 225lb press at the end of the 4 months.
Last edited by Meat_Head; 06-24-2009 at 04:25 AM.