13U Competition

All pulls are performed for one to three triples at the top weight. The emphasis is on speed and proper execution, not on trying to perform the heaviest pull possible. We want the lifter to continue developing pulling power without creating unnecessary fatigue.

We also make a change to the shoulder assistance work. The snatch-grip press is usually replaced with a snatch-grip push press, while regular presses generally remain in the program.

Reducing Fatigue Before Competition

The main distinction between the Competition Program and the Competition Prep Program is the reduction in workload created by the pulling exercises.

Deadlifts are useful for developing pulling strength, but they also create additional fatigue. By replacing them with lighter, faster pulls, we reduce some of that workload and allow the lifter to put more energy into the movements that matter most for competition: the snatch, clean & jerk, and squats.

The goal is not to introduce an entirely different training program during the final month. We want to maintain the structure and specificity the lifter has already developed while gradually reducing the fatigue that has accumulated during training.

Once the Competition Program is completed, the lifter transitions into the Competition Taper Program to finish preparing for the major competition.

During the final month before major competitions such as the Arnold or National Championships, we transition to the 13U Competition Program.

This program follows the same general structure as the Competition Prep Program, but makes a few important changes to begin reducing fatigue as the competition approaches.

The biggest change is the replacement of snatch and clean deadlifts with snatch and clean pulls. These follow a different progression from the competition lifts and squats:

• Week 1: 90%

• Week 2: 95%

• Week 3: 100%

• Week 4: 105%