What program most Olifters should do...

I have been giving a lot of thought of what the ideal program for the masters weightlifter should be. First, there are 3 types of masters weightlifter. First, the one who has been weightlifting since he was about 9 years old. These people should continue doing whatever they do. The next is the guy who never picked up a barbell in his life. This guy need to build strength and get better at the lifts. Finally, there are guys like me. New to weightlifting, but have been training with a barbell for years. How should we train? Do we need to develop broad strength? Or do be need to learn how to use our current strength to snatch and clean and jerk heavier loads?

Here are some numbers....

Your Front Squat should be about 90% of your Back Squat. If it is not, check the depth of BS, I am talking, Olympic style, torso upright, A2A squat, not a powerlifting squat.

Your clean and jerk should be somewhere between your 3 rep max and 1 rep max Front Squat (FS). If you have very good technique, it will be at or even above your FS 1RM. If you have acceptable technique, it should be at least your 3RM (about 90% 1RM).

Your snatch should be 80% of your clean and jerk. Putting it all together we get this...

Clean and Jerk 80% of Back Squat
Snatch: 65% of Back Squat

If a lifter has met the above criteria, they need should train both strength...pulls, squats, presses, etc and technique. If they have not, do they really need to be stronger? Or would their time be better utilize developing the lifts?

I am of the belief way too many people think the way to get their lifts up is to get stronger, but their lifts are currently so far below what they should be (based on current strength level). The need to get stronger in the clean and jerk and snatch, not stronger in the squat/press/deadlift.

How does one do that? They snatch and clean and jerk. They do the lifts as heavy as possible, as often as possible. Why heavy? Because, heavy lifts require the lifter move themselves around the bar to make the lift. In lighter lifts, or even power lifts, the lifter is able to put the bar in position. It is the ability to move ones self around a heavy barbell that most people lack. This is why most people can squat and deadlift reasonable good numbers, but can not snatch or clean and jerk comparable numbers. They need to practice this skill by olifting heavy.

So, the ideal program for most of us is snatch heavy, clean and jerk heavy, then maybe if you have time, energy, front squat...heavy. I would add the FS to enforce the torso up, lat spread, thoracic extension, elbows up, ankle flexibility, hip mobility and mid line stability necessary to make heavy lifts. Also, I think most people believe you have to squat (you may not if you can already squat).