Outlaw Barbell: 3 Week Taper For Competition

Below is the recommended training to taper down for an Olympic weightlifting competition.  This taper should be used for a competition that carries some weight for your training.  If you are a National competitor then I would not use this taper for a small local meet.  This taper is designed to help you peak for a big meet.  For instance, if you have circled a meet on your calendar that you are planning to use to qualify for the American Open or National Championships then this is the taper I would recommend.  However, if you have already qualified for a National meet and are planning to compete in a local meet (as you should) then it’s probably a better decision to train through that competition and not taper.  You can only peak so many times each year and peaking too many times can hurt your numbers in competition.  Bottomline: Use this taper to prepare for meets that you need to do well in.

3 Week Competition Taper:

Week 1:


Snatch + Hang Snatch: Max

Snatch High Pulls @ 15% more than Max Snatch + Hang Snatch

Clean + Hang Clean + Jerk: Max

Clean Pulls @ 10% more than Max Clean + Hang Clean

Back Squat: Find 5 RM



Power Snatch + Snatch: Find Max

Power Clean + Clean + Jerk: Find Max

BN Push Press: Find 3RM



Snatch Max

Snatch High Pulls: 3 sets of 2 @ 110% of Max just found

Front Squat: 3 sets of 3 reps @ 100% of CJ max



CJ Max

Clean Pulls: 3 sets of 2 @ 110% of Max just found

Push Jerk + Jerk Grip OHS: 4 sets of 3 + 1



Snatch to first miss above 90% then 3 sets of 2 @ 90% of that miss

CJ to first miss above 85% then 3 sets of 1 @ 90% of that miss

Front Squat: Find 3 RM


Week 2:


Snatch Max

CJ Max

Backsquat: Find 1RM



Snatch: 4 doubles @ 80%

Snatch High Pulls: 3 sets of 3@ Max

2 Cleans + 1 Jerk: 3 sets @ 80%



Find Snatch Opener: The weight you plan to open with in competition

Find CJ Opener: The weight you plan to open with in competition

FS: Find 1 RM



Power Snatch From Hang: 4 sets of 2 @ 80% of max snatch

Power Clean + FS + Split Jerk: 3 sets @ 80% of max CJ



Max Competition Style: Allow yourself 3 total misses from opener on for Snatch and 3 misses for CJ

FS: 80%/3, 85/2, 90/1, 95/1, 85/3


Week 3:


Snatch Hit Opener

CJ Hit Opener

Jerk From Rack: 3 singles @ 85% of Max Jerk



Power Snatch + OHS: 3 sets of 2 @ 75% of Max Snatch

Clean From Power Position + Push Jerk: 3 sets @ 75% of Max CJ

Front Squat: 4 sets of 1 @ 85% of Max FS



Snatch to opener

CJ to last warm-up weight before opener

Clean Pulls: 4×1 @ opener



Power Snatch to 75% of Max Snatch

Power Clean + Split Jerk to 70% of Max CJ


Saturday: Competition/ PR Day