Author Ashley Jones
A few years ago I wrote an article for Milo on using three exercises of a similar theme in sequence, increasing load moving from one to the next. My rationale for the use of these triplets is that they cater for my needs of an intense short duration workout that I can do daily to ensure full body co-ordinated strength/power development.
I have returned to the use of them as my time is limited but I still want to maximize my gains. I have always favoured the use of a combination of pulling, pushing and squatting movements for overall physical development.
Here is a list of my favourites:
Pulling Focus
All from the floor
Power Clean Clean Pull Clean Grip Deadlift
Power Snatch Snatch Pull Snatch Grip Deadlift
Power Snatch from high Blocks
Squat Snatch from low blocks
Snatch Pulls from the floor
Power Clean from high Blocks
Squat Clean from low blocks
Clean Pulls from the floor
Power Snatch or Clean from 3 start positions – High Blocks, Low Blocks, and Floor
Squatting and Pushing Focus
All from racks
Military Press Push Press Push or Split Jerk
Overhead Squat Front Squat Back Squat
Combinations
Power Clean from high Blocks + Military Press
Squat Clean from low blocks + Push Press
Clean Pulls from the floor + Split Jerk
Sets and Reps
There are numerous combinations you can utilize depending on what you wish to achieve. Recently I have been using increasing sets combined with decreasing reps pattern, as follows:
First exercise – 3 x 3
Second exercise – 4 x 2
Third Exercise – 5 x 1
Training with a partner using short rest periods between each set you will complete the 12 total sets (22 reps) in approximately 30 minutes.
Another alternative is to start using any rep structure you wish, I would use 3’s or 5’s, when you can no longer perform the required number of reps with a listed exercise move onto the next exercise continuing until you can no longer complete the required number of reps with the final exercise of the triplet.