Split Jerk - A Program for Learning the Lift Properly

Here is a nice little 4 workout routine for those looking to learn the split jerk for the first time.

Workout 1 & 2

A. Jerk Footwork Drill 3x10

B. Wall Dip and Drive Drill 2x10

C. Push Press 4x5

D. Jerk (use light weight) 12x3

Notes

General: If your technique is still very inconsistent, repeat this workout more than twice until you have a nice flow to the movement.

Part C: Use relatively heavy weights on this, subject to maintaining good form. Focus on keeping your dip and drive totally vertical, with weight on the heels. Think of this as a skill transfer exercise (with respect to the dip and drive) for the jerk.

Part D: Today, focus mainly on your footwork in the catch. Pause in your 'catch position', and double check your positioning. If your footwork is off, move your feet around until you correct it. Hold that for a second, then recover. This way you always reinforce the correction position.

If possible, have a coach or film your lifts to get feedback after each set. 

Workout 3

A. Jerk Footwork Drill 1x10

B. Wall Dip and Drive Drill 1x10

C. Tall Jerk. 5x5

D. Jerk (use moderate weight) 7x3

Notes

Part C: Focus on the timing of the catch in the tall jerk. When you front leg hits, you should already have your head inside with the arms locked. Today use relatively light to moderate weights on this since it's a new exercise. 

Part D: Push the weight up a little today, but still make sure it feels smooth and fast, not too slow or like a grind. This is, above all, technique practice, and you can't perfect technique with max loads. Still pause in your catch position and fix your foot work before recovering, as you did in workouts 1 and 2.

Workout 4

A. Jerk Footwork Drill 1x10

B. Wall Dip and Drive Drill 1x10

C. Tall Jerk. 5x5

D. Jerk (use moderate weight) 10x2

Notes

Part C: Bump the weight up a little compared to what you did in Workout 3. Be aggressive and use your speed.

Part D: See if you can bump the weight up just a bit from Workout 3, but make sure you can maintain solid technique. Focus on consistency and 'crisp' reps vs. max weight. There'll be plenty of time for that later.