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Strength & Conditioning – John Farr: Week 3, Day 4

Our final day of Olympic weightlifting programming from coach John Farr. You may never have done any Olympic weightlifting before, but you can still use it to get fast and strong.

John Farr

Written by John Farr Last updated on January 5, 2012

This is our third and final week of programming from featured coach John Farr. John coaches Olympic weightlifting, is a professor of physiology, a champion weightlifter in his age and weight class, and spent many years as a strength and conditioning coach at UCLA.

To learn more about John, read our feature interview:

Featured Coach: John Farr, Part 1 – Mental Toughness

Featured Coach: John Farr, Part 2 – The Reality of Coaching

Join in on this low-volume, heavy weight training – four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

Hip Warm-Up Circuit:

  • Step and squat across platform and back
  • Leg side swings
  • Leg front swings
  • Hip circles inward and outward

Shoulder & Wrist Warm-Up Circuit:

  • Forward swings – both arms together
  • Backward swings – both arms together
  • Vertical and horiztonal wrist shakes
  • Wrist stretches

1. Snatch

1 set of 1, 100% of 1 Rep Max

1 set of 1, 90% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 60% of 1 Rep Max

2. Clean and Jerk

1 set of 1, 100% of 1 Rep Max

1 set of 1, 90% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 60% of 1 Rep Max

3. Back Squat

1 set of 1, 90% of 1 Rep Max

1 set of 2, 75% of 1 Rep Max

1 set of 3, 65% of 1 Rep Max

1 set of 3, 55% of 1 Rep Max

Recovery:

  1. Stroke massage on quads, hamstrings, calves, back, and shoulders for 1 min each.
  2. Kneading massage on same for 90 secs each.
  3. Pine bath – 15 min at 95 degrees.

Post loads to comments below.

John Farr

About John Farr

John Farr has recently completed his tenure at UCLA after five years on staff as a strength and conditioning coach with UCLA Athletics. Farr was directly responsible for the strength and conditioning development of Men’s and Women’s Tennis, as well as the Men’s and Women’s Golf teams. He was also directly responsible for strength and conditioning for Softball in 2007 and 2008. In 2008, the Women’s Tennis team captured NCAA team and doubles national championships as well as their first Pac-10 title. The Men’s Tennis team captured their fourth consecutive Pac-10 championship, while the Softball team competed at the College World Series Finals. Farr also assisted the Football team with their weight training and conditioning from 2005 – 2007 during which the Football team went to the Sun Bowl, Emerald Bowl and Las Vegas Bowl respectively. He has trained a number of current NFL, NBA, MLB, and Team USA Olympic Softball players as well as current professional tennis players. Currently, he is a lecturer for the UCLA Extension School in Biomechanics, Human Physiology and Strength Training.

Prior to his position at UCLA, Farr served as an assistant strength and conditioning coach and as a teaching associate for Strength Training and Biomechanics at Cal State Northridge. He graduated with a Master of Science degree in Biomechanics from Cal State Northridge in 2004 and a Master of Arts degree in Sociology in 1990 from the University of New South Wales in Australia. Farr is certified with the National Strength and Conditioning Association (CSCS), USA Weightlifting (certified club coach), and the National Association of Speed and Explosion (NASE). He is also a competitive Olympic weightlifter and is the current National Champion in his age and weight class.

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