UNDERSETTING PROGRAM AFTER ACTION REPORT

I decided on doing the "Undersetting Program" from the Idaho Weightlifting Federation website because of two particular reasons.  One, the program emphasizes execution of the classic lifts twice per week compared to the previous "Calpian Program", and I wanted to get better at both lifts.  What better way to get better than by doing these movements more often?

Two, the program is geared towards heavy squats, both back and front squats.  Increase strength in the back and front squat have been documented in study after study showing that the classic lifts increase in proportion to the squat.  So, squat I must!

I figured these two program attributes would greatly increase my overall total in the snatch and clean and jerk.  Plus, the program was designed by former U.S. National Men's Coach, Dragomir Cioroslan, so it had to be a gem!  I discounted the fact that the program was written for the advanced athlete, because I'm "advanced" -- so I thought.

After completing the program, here are my final thoughts about this program.  This program is mainly focused on the execution of the snatch and clean and jerk, along with a thick emphasis on squats.  Disregarding the fact that the program was designed for the advanced athlete in mind -- someone I am not -- was a huge mistake on my part.  This fact became more evident as the program progressed through the four weeks.  If my snatch and clean and jerk technique was honed like a sharp, razor edge knife, I believe I would have fared better on this program.  Instead, my proverbial "knife" was about as sharp as a butter knife -- not good!  So, this program is not recommended for the novice, nor intermediate weightlifter -- at least without the proper supervision of a good coach, who could ensure an athlete reaps the intended benefits of this program.  Without good coaching, this program is overly demanding and confusing, which will most likely cause frustration, and both physical and mental breakdown, as it did to me.

However, if you're an advanced level lifter this program would probably better suit your needs; although, I'm sure to say that most advanced to elite level weightlifters have custom made programs for their particular strengths and weaknesses.

Would I recommend this program?  Yes, to those with ample time under the barbell and sufficient experience on the platform (e.g. those with several years of experience and near perfect technique).  Having a qualified and capable coach helps dramatically to exploit this particular program.  Otherwise, I'd say no, to the novice and intermediate athletes, who are still struggling to find their groove in the classic lifts.