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.