The Big 21 Program
A few years ago, I trained myself and a number of outstanding throwers using a simple variation of the Central Falls Weightlifting Club’s “21″ program. It is simple on paper, but a killer in the gym. Don’t try this too many times in a row. Do the three weeks, unload, and repeat it. We did the program three times and moved into the track season. It really is hard!
Monday, Wednesday, and Friday
Three Lifts only!
Clean and Press
Power Snatch
Power Clean and Jerk
Now, the confusing part!
Each workout, add five pounds to the Opening Weight. After three weeks, Opening Weight will be 45 pounds more.
Reps and Sets
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Total Repetitions 21
You see: the Big 21!
Rules:
1. All reps must be successful!
2. Start each rep from the floor with heels together, feet pointing out to 45 degrees.
Do each rep under control-start with hips down, and fully extend!
Record end weight Clean & Press Snatch Jerk
Session One ____ ___ ___
Session Two ____ ___ ___
Session Three ____ ___ ___
Session Four ____ ___ ___
Session Five ____ ___ ___
Session Six ____ ___ ___
Session Seven ____ ___ ___
Session Eight ____ ___ ___
Session Nine ____ ___ ___
One hint: you may wish to only do “threes” on the Clean and Jerks. At the end of three weeks, take a week off of heavy lifting, then go to the Transformation Program for a week or two before repeating.
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Dan John
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March 11, 2010
I have done this before. It is a smoker in the gym.you will need the rcovery time after 3 weeks.It has really help my Brazilian Jiu-jitsu game when it comes to strength.Thanks alot.
March 22, 2010
What sort of recovery time are you looking at between sets? Is it 3 min or so ‘full’ recovery for power – or simply the time it takes to switch weights / get set-up again? > which would no doubt mean starting with lower weights at the beginning of the program. It seems the second option would be a good conditioning program – is that the aim?
March 22, 2010
It’s 63 reps a workout, so I wouldn’t rest much in the first easy sets. Get to Day Four and I will be happy to talk about this more.
April 13, 2010
Hi,
I am looking to start this work-out. What should my starting weight be on the bar. I mean what % of my max? Also It would be handy to know roughly how much rest between sets?
Thank you.
June 30, 2010
Im in the middle of the 3rd week of this, 2 workouts left.
The first week was a great warmup. Friday of the second week was tough.
Monday of the 3rd week was killer. 2 more to go & by Friday I’ll be pushing my bodyweight over my head!
Great program, thanks!
March 13, 2011
Is it OK to go to push press in the clean and press, possibly in the later workouts? I have poor shoulder strength and probably wouldn’t get far into this. Shoulder press has stayed stagnant on everything but 5/3/1.
September 6, 2011
do you add 5 pounds to every set on every workout or just 5 pounds every week
December 4, 2011
Would this work with the squat in place of the clean? It looks like an awesome program. But I’m trying to really bring up my squat for track season.
February 3, 2012
I’m wanting to do this and have some experience (not a lot) with each lift. I am a male that weighs 205 pound, lifts 3-4 times per week, and would like a best guess range as to what my starting weights should be, or a way to figure it out myself. Any help would be appreciated.
May 11, 2012
-Rest? Opening weight? Just try it. Most questions will answer themselves.
-Can I change “this or that?” Sure. Just keep changes to a minimum and pick the option that seems hardest (hint: can’t get much harder than the program already outlined above). I added an overhead squat after each power snatch because the bar was already in place and I ‘like’ overhead squats.
-Can’t hurt to start with low weight. Good opportunity to practice the movements. Weight will pile itself on with time, especially if you want to repeat the program.
-Nate, put heavy stuff over your head. Jerks and presses and push presses and everything in between are not mutually exclusive. Get better at one and it will carry over to another. Just try it.
May 15, 2012
Let me just say that adding in overhead squats was a dumb idea.