Despite that this sport’s main objective is to find a one rep max snatch and clean & jerk in competition, we cannot train with maximal and near maximal loads all the time. Even on a day where we are lifting near maximal and maximal weights we should not rush our way up to those attempts. The lighter weights (≤80%) are very important on easy and hard training days.

Submaximal loads are manageable to lift for a large volume which is important for getting adequate practice on the classic lifts. Through lots of repetition it makes it easier to dial in technique and timing without fatiguing us too much. It is difficult and not feasible to practice for an extended number of sets/reps/time with 85-90%. One can practice with 70-80% for 30 to 60 minutes, not so much so with 90% weights unless one take long breaks. The total number of reps and tonnage accrued will be greater as well.

On heavier training days it is easy to get excited to lift heavy and to want to get up to working weights as quickly as possible. This is understandable because one does not want to be tired when attempting near maximal weights, however in my experience this is a mistake. I am as excited as anyone else to want to lift heavier weights but something always feels off if I attempt to get up to heavier weights without proper warmup. Getting too excited – and succumbing to adrenaline – prior to heavy lifting can throw off fine motor control. It becomes difficult to get into a flow state or “the zone” if psychological excitation is too high.

By spending more time with the lighter weights one can accrue adequate practice and time under the barbell, or to bring excitation down and achieve a flow state on a heavy day. They are not meant to be taken for granted and rushed through.