Top Arizona 94 kilo Junior Weightlifter, Jake Mapes, shows how a Drop Set at 170 kilos should look. Easy! A Drop Set is a post set after your designated Work Sets. Work Sets are your target sets for the day. Planned by the Coach and can be from a range of 1-8 sets at an escalating percentages or a set at a fixed percentage throughout. The Drop Set will be anywhere from 1 to 5 sets with a decrease in intensity from the your Work Set(s). Drop sets can be in a descending percentage format or one drop at a fixed lower percentage similarly to your Work Sets.
We use Drop Sets to increase Speed, add Volume, and build Mental Toughness. Jake worked up to three heavy singes in the Front Squat for his Works Sets with 190, 195, & 200 kilos. At the conclusion of his Work Sets he dropped down to 170 kilos for a set of 4 repetitions. The Front Squat is a great exercise for Weightlifters and has a high correlation to the Clean. Exercises that can transfer directly into your Primary Lifts should be a primary focus in your program especially in the Competition Phase of Training.
Under Coach Micela’s Program, as an athletes progress in their development as a Weightlifter, they will rely more and more on the Front Squat as compared to Back Squats as a primary Strength Exercise. Jake is hungry and training hard for the 2015 Junior National Championships in Oklahoma City, Oklahoma.