Programming

By Ian Moir

qwa@tpg.com.au

The whole concept of applying a training program for weightlifting is based upon the principle of progressive overload. The training program must be designed to stimulate the weightlifter’s adaptive processes in a systematic way, always addressing the need to balance the development of strength and power with the development of good technique.

My approach to writing training programs utilises modern computer technology to assist in the distribution of the training load to achieve the aims of the program. By using a computer generated spreadsheet, the total volume for a period of any length of time - day, week, month, year - can be manipulated by allocating a precise number of repetitions to each week of the program, dividing the repetitons between groups of exercises as required and then breaking that number down into specific weekly and daily volumes for each exercise. The daily volume is then expressed within the program according to the required intensity of the training which is determined by the proximity of scheduled competitions as reflected in the yearly training plan. This method is based upon that described by T. Ajan and L. Baroga in "Weightlifting Fitness For All Sports" published by the International Weightlifting Federation.

The following training program is designed for a weightlifter who is seventeen to eighteen years of age and has three years training experience. The program has five components:

  1. Yearly training plan showing Individual cycles of varying duration between scheduled competitions
  2. Volume and Intensity plan for individual cycles and phases within the cycles
  3. Exercise Schedules
  4. Weekly training schedules
  5. Analysis of weekly tonnage

The overall program consists of two different types of training schedules. The first and third cycles use a schedule which maintains the same level of intensity throughout each training week. The second and fourth cycles use a schedule in which the intensity of each day’s training fluctuates. The alternating use of these two schedules adds variety to the yearly program and ensures that the athlete’s homeostasis is challenged systematically.

Yearly Training Plan 1996

J an

29-Feb 3

Feb

5-10

Feb

12-17

Feb

19-24

Feb

26-Mar2

M ar

4-9

Mar

11-16

Mar

18-23

Mar

25-30

Apr

1-6

Apr

8-13

Apr

15-20
         

Qld U18&U20 C’ships

      

Nth Qld C’ships

  

Nat

Team Challenge

Preparatory Phase

Competition Phase

Taper
     

Apr

22-27

Apr

29-May4

May

6-11

May

13-18

May

20-25

May

27-Jun1

Jun

3-8

Jun

10-15

Jun

17-22

Jun

24-29

Jul

1-6

Jul

8-13

Sth Qld C’ships

              

Qld School C’ships

    

Qld Senior C’ships

Preparatory Phase

Competition Phase

Taper
     

Jul

15-20

Jul

22-27

Jul

29-Aug3

Aug

5-10

Aug

12-17

Aug

19-25

Aug

26-31

Sep

2-7

Sep

9-14

Sep

16-21

Sep

23-28

Sep

30-Oct5
   

Qld Selection Trials

    

Qld Country vs Metro

          

Aust C’ships

Preparatory Phase

Competition Phase

Taper
     

Oct

7-12

Oct

14-19

Oct

21-26

Oct

28-Nov2

Nov

4-9

Nov

11-16

Nov

18-23

Nov 25-30

Dec

2-7

Dec

9-14

Dec

16-21
 

QWA H’cap

     Qld All School

C’ships

Qld 1000 Semi final

        

Qld 1000 Final

Preparatory Phase

Competition Phase

Taper

 

Volume and Intensity Plan

The intensity shown in these tables describes the range of intensity from highest to lowest prescribed during the week’s training. Intensity is measured as a percentage of one repetition maximum for each individual exercise. The volume indicates the number of repetitions prescribed in the weekly training schedule and does not include warm-up sets or conditioning exercises eg. sit ups.

First Training Cycle: January 29th - April 20th (National Team Challenge Competition)

 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12
Intensity 75% to 80% 85% 90% 85% 90% 95% 100% 85% to 90% 90% to 95% 90% to 100% 90% to 100% 85% to 90%
Volume 300 reps 300 reps 250 reps 300 reps 250 reps 300 reps 250 reps 300 reps 250 reps 300 reps 250 reps 150 reps

 

Second Training Cycle: April 22nd - July 13th (Queensland Senior Championships)

 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Intensity

80% to 95%

80% to 90%

80% to 100%

80% to 95%

80% to 90%

80% to 95%

80% to 95%

80% to 95%

80% to 95%

80% to 95%

80% to 100%

80% to 90%

Volume

180 reps

210 reps

180 reps

300 reps

250 reps

300 reps

250 reps

300 reps

250 reps

300 reps

220 reps

125 reps

 

Third Training Cycle: July 15th - October 5th (Australian Championships)

 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Intensity

 75% to 80% 85% 90% 85% 90% 95% 100% 85% to 90% 90% to 95% 90% to 100% 90% to 100% 85% to 90%

Volume

 300 reps 300 reps 250 reps 300 reps 250 reps 300 reps 250 reps 300 reps 250 reps 300 reps 250 reps 150 reps

 

Fourth Training Cycle: October 7th - December 21st (Queensland 1000 Final)

 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Intensity

80% to 95%

80% to 90%

80% to 100%

80% to 95%

80% to 90%

80% to 95%

80% to 95%

80% to 95%

80% to 95%

80% to 100%

80% to 90%

Volume

180 reps

210 reps

180 reps

300 reps

250 reps

300 reps

250 reps

250 reps

300 reps

220 reps

125 reps

 

Exercise Schedules

First and Third Training Cycles

Preparatory Phase - weeks 1 to 7

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

X

            

Snatch From Knee

      

X

      

Power Snatch

  

X

      

X

  

Snatch Pull

  

X

  

X

      

Snatch Balance

  

X

          

Clean

  

X

          

Power Clean

X

    

X

  

X

  

Clean Pull

X

        

X

  

Jerk

X

    

X

      

Power Jerk

          

X

  

Front Squat

X

        

X

  

Back Squat

  

X

  

X

      

Good Mornings

      

X

      

Rumanian Pulls

X

            

Bench Press

  

X

      

X

  

 

Competition Phase - weeks 8 & 9

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

X

    

X

      

Power Snatch

X

        

X

  

Snatch Pull

  

X

          

Clean

  

X

  

X

      

Power Clean

  

X

      

X

  

Clean Pull

          

X

  

Jerk

  

X

  

X

      

Front Squat

X

        

X

  

Back Squat

      

X

      

Good Mornings

X

        

X

  

Bench Press

  

X

  

X

      

 

Competition Phase weeks 10 & 11

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

X

    

X

      

Power Snatch

X

        

X

  

Clean

  

X

  

X

      

Power Clean

  

X

      

X

  

Jerk

  

X

  

X

      

Power Jerk

          

X

  

Front Squat

X

    

X

      

Back Squat

  

X

          

 

Taper Phase - week 12

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

X

    

X

  

X

  

Power Snatch

  

X

    

X

    

Clean

X

    

X

  

X

  

Power Clean

  

X

    

X

    

Jerk

X

    

X

X

X

  

Power Jerk

  

X

          

Front Squat

X

    

X

      

 

Second and Fourth Training Cycles

Preparatory Phase - Weeks 1 - 3

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

          

X

  

Snatch From Knee

X

            

Power Snatch

  

X

  

X

      

Snatch Pull

          

X

  

Snatch Balance

              

Clean

      

X

  

X

  

Power Clean

X

X

          

Clean Pull

  

X

          

Jerk

X

        

X

  

Push Press

  

X

          

Power Jerk

      

X

      

Front Squat

X

        

X

  

Back Squat

      

X

      
               

Personal Choice

              

Shoulders (Press)

X

X

  

X

  

X

  

Lower Back

X

X

  

X

  

X

  

Abdominal

X

X

  

X

  

X

  

 

Preparatory Phase - Weeks 4 - 7

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

              

Snatch From Knee

  

X

          

Power Snatch

X

        

X

  

Snatch Pull

X

    

X

      

Snatch Balance

      

X

      

Clean

      

X

      

Power Clean

  

X

      

X

  

Clean Pull

  

X

      

X

  

Jerk

          

X

  

Push Press

              

Power Jerk

X

            

Front Squat

X

    

X

      

Back Squat

  

X

      

X

  
               

Personal Choice

              

Shoulders (Press)

X

X

  

X

  

X

  

Lower Back

X

X

  

X

  

X

  

Abdominal

X

X

  

X

  

X

  

 

 

Competiton Phase - Weeks 8 - 10

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

X

    

X

      

Power Snatch

X

        

X

  

Snatch Pull

  

X

          

Clean

  

X

  

X

      

Power Clean

  

X

      

X

  

Clean Pull

          

X

  

Jerk

      

X

      

Front Squat

X

        

X

  

Back Squat

      

X

      

Good Morning

X

        

X

  

Bench Press

  

X

  

X

      
               

Personal Choice

              

Shoulders (Press)

X

X

  

X

  

X

  

Lower Back

X

X

  

X

  

X

  

Abdominal

X

X

  

X

  

X

  

 

Competition Phase - Week 11

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

X

    

X

      

Power Snatch

X

        

X

  

Clean

  

X

  

X

      

Power Clean

  

X

      

X

  

Jerk

  

X

  

X

      

Power Jerk

          

X

  

Front Squat

X

    

X

      

Back Squat

  

X

          
               

Personal Choice

              

Shoulders (Press)

X

X

  

X

  

X

  

Lower Back

X

X

  

X

  

X

  

Abdominal

X

X

  

X

  

X

  

 

Taper Phase - Week 12

Exercises

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Snatch

X

    

X

      

Power Snatch

  

X

    

X

    

Clean

X

    

X

      

Power Clean

  

X

    

X

    

Jerk

X

    

X

X

    

Power Jerk

  

X

          

Front Squat

X

    

X

      
               

Personal Choice

              

Shoulders (Press)

X

X

  

X

      

Lower Back

X

X

  

X

      

Abdominal

X

X

  

X

      

 

Weekly Training Schedules

Notes on using the schedules

DAILY SCHEDULE

The schedule is designed for four days training per week.

 

HIEROGLYPHICS

The schedule should be interpreted in the following manner :

Snatch 85% 2r, means three repetitions performed at 85% of maximum possibility.

Snatch 80% 3r x 4s, means four sets of three repetitions.

 

PERCENTAGES

The intensities shown in the schedule refer to the percentage of the PERSONAL BEST or MAXIMUM POSSIBILITY for EACH EXERCISE, excepting Pulls and Rumanian Pulls. The maximum possibility is equal to the lifter’s personal best at most times. If a lifter is incapable of performing at the prescribed percentage of personal best, coaches must use their discretion to calculate the lifter’s maximum possibility, which is the weight that the lifter could successfully achieve on the particular training day. For instance, if a lifter has a personal best snatch of 100 kg, but is only capable of lifting 90 kg during a particular period, due to an absence from training, then for that period the lifter has a maximum possibility of 90 kg for the snatch. The maximum weight for Snatch Pulls and Clean Pulls is considered to be 110% of Snatch and Clean respectively. The percentages for Rumanian Pulls are calculated from the best Clean.

 

TONNAGE

The tonnage is the number of repetitions successfully performed multiplied by the weight lifted for each repetition. The schedule is written according to the repetitions allocated to each week and the percentage of repetitions apportioned to each exercise. When a lifter fails an attempt, it is counted as a repetition but not considered when calculating the tonnage. When a lifter fails an attempt at a weight which is less than the prescribed top weight for a particular exercise the coach must consider the reason for failure and reduce the intensity of the remaining repetitions if necessary. This reduction in intensity will be reflected in the tonnage recorded.

 

WARM UP

A general warm-up and stretching routine is essential, along with stretching at the end of the

training session.

The schedule shows training beginning at 80% intensity. Obviously a specific warm-up for each exercise is necessary. The following warm-up must take place before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r

 

CONDITIONING EXERCISES

Where conditioning exercises appear separately on the schedule, select and perform one exercise from each of the groups listed.

 

 

First and Third Training Cycles

WEEK 1

 

PREPARATORY PHASE (7 WEEKS)

 

 

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

 

 

Monday

Snatch 80% 3r, 75% 3r x 3s

Power Clean 80% 3r, 75% 3r x 2s

Jerk from Rack 80% 3r, 75% 3r x 2s

Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

 

Tuesday

Clean 80% 3r, 75% 3r x 2s

Power Snatch 80% 3r, 75% 3r x 3s

Snatch Balance 80% 3r, 75% 3r x 2s

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r

Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Bench Press 80% 3r x 4s

 

Wednesday

No Training

 

Thursday

Clean & Jerk 80% 2r x 2s, 75% 2r x 3s

Snatch from Knee 80% 3r, 75% 3r x 3s

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r

Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Good Morning 80% 3r, 85% 2r x 3s, 80% 3r x 3s

 

Friday

No Training

 

Saturday

Power Snatch 80% 3r, 75% 3r x 3s

Pwr Clean & Pwr Jerk 80% 2r x 3s, 75% 2r x 2s

Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Bench Press 80% 3r x 4s

 

WEEK 2

 

 

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

 

 

Monday

Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r

Power Clean 80% 3r, 85% 2r, 75% 3r x 2s

Jerk from Rack 80% 3r, 85% 2r, 75% 3r x 2s

Clean Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Rumanian Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s

 

Tuesday

Clean 80% 3r, 85% 2r, 75% 3r x 2s

Power Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r

Snatch Balance 80% 3r, 85% 2r, 75% 3r x 2s

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r

 

Wednesday

No Training

 

Thursday

Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 1r

Snatch from Knee 80% 3r, 85% 2r, 75% 3r x 3s

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r,

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Good Morning 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s

 

Friday

No Training

 

Saturday

Power Snatch 80% 3r, 85% 2r, 75% 3r x 3s

Pwr Clean & Pwr Jerk 80% 2r, 85% 2r x 2s, 80% 1r

Clean Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r,

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r

 

WEEK 3

 

 

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

 

 

Monday

Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r

Power Clean 80% 3r, 85% 2r, 90% 1r, 85% 2r

Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 2s

Clean Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r

Front Squat 80% 3r, 85% 2r, 90% 2r x 4s, 85% 3r

Good Morning 80% 3r, 85% 2r, 90% 2r x 3s, 85% 3r

 

Tuesday

Clean 80% 3r, 85% 2r, 90% 1r x 2s

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 2r

Snatch Balance 80% 3r, 85% 2r, 90% 1r, 85% 2r

Snatch Pull 80% 2r, 85% 2r 90% 2r, 100% 1r,

Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r

Bench Press 80% 2r, 85% 2r, 90% 1r x 2s

 

Wednesday

No Training

 

Thursday

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 85% 1r, 80% 1r

Snatch From Knee 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r

Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r

Good Morning 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r

Press Behind Neck 80% 3r, 85% 2r, 90% 2r

 

Friday

No Training

 

Saturday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s

Power Clean 80% 3r, 85% 2r, 90% 1r x 2s

Power Jerk 80% 3r, 85% 2r, 90% 1r x 2s

Clean Pull 80% 2r, 85% 2r, 90% 2r, 100% 1r

Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r

Bench Press 80% 3r, 85% 2r, 90% 2r

 

WEEK 4

 

 

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

 

 

Monday

Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r

Power Clean 80% 3r, 85% 2r, 75% 3r x 2s

Jerk from Rack 80% 3r, 85% 2r, 75% 3r x 2s

Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 1r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Rumanian Pull 80% 3r, 90% 2r, 85% 2r x 2s, 80% 3r x 3s

 

Tuesday

Clean 80% 3r, 85% 2r, 75% 3r x 2s

Power Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r

Snatch Balance 80% 3r, 85% 2r, 75% 3r x 2s

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r

 

Wednesday

No Training

 

Thursday

Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 1r

Snatch from Knee 80% 3r, 85% 2r, 75% 3r x 3s

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Good Morning 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s

 

Friday

No Training

 

Saturday

Power Snatch 80% 3r, 85% 2r, 75% 3r x 3s

Pwr Clean & Pwr Jerk 80% 2r, 85% 2r x 2s, 80% 1r

Clean Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r

 

WEEK 5

 

 

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

 

 

Monday

Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r

Power Clean 80% 3r, 85% 2r, 90% 1r, 85% 2r

Jerk From Rack 80% 3r, 85% 2r 90% 1r x 2s

Clean Pull 80% 3r, 85% 2r 90% 2r, 100% 1r,

Front Squat 80% 3r 85% 3r, 90% 2r x 4s, 85% 3r

Good Morning 80% 3r, 90% 2r x 3s, 85% 3r x 2s

 

Tuesday

Clean 80% 3r, 85% 2r 90% 1r x 2s

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 2r

Snatch Balance 80% 3r, 85% 2r, 90% 1r, 85% 2r

Snatch Pull 80% 2r, 85% 2r 90% 2r, 100% 1r,

Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r

Bench Press 80% 2r, 85% 2r 90% 1r x 2s

 

Wednesday

No Training

 

Thursday

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 80% 2r

Snatch From Knee 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s

Snatch Pull 80% 3r, 85% 2r 90% 2r, 100% 1r,

Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r

Good Morning 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r

Press Behind Neck 80% 3r, 85% 2r 90% 2r,

 

Friday

No Training

 

Saturday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s

Power Clean 80% 3r, 85% 2r, 90% 1r x 2s

Power Jerk 80% 3r, 85% 2r, 90% 1r x 2s

Clean Pull 80% 2r, 85% 2r 90% 2r, 100% 1r,

Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r

Bench Press 80% 3r, 85% 2r, 90% 2r

 

WEEK 6

 

 

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

 

 

Monday

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 2r

Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Clean Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s

Good Morning 80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s

 

Tuesday

Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r

Snatch Balance 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r

Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 95% 1r, 85% 2r, 80% 3r x 3s

Bench Press 80% 3r, 85% 3r, 90% 1r, 95% 1r

 

Wednesday

No Training

 

Thursday

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 2r,

Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s

Snatch Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r

Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s

Good Morning 80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s

Press Behind Neck 80% 3r, 85% 3r 90% 1r, 95% 1r,

 

Friday

No Training

 

Saturday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s, 80% 2r x 3s

Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Clean Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s

Bench Press 80% 3r, 85% 3r, 90% 1r, 95% 1r

 

WEEK 7

 

 

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

 

 

Monday

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r

Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r

Jerk From Rack 80% 3r, 85% 2r 90% 1r, 95% 1r,

Clean Pull 80% 2r, 90% 2r, 100% 2r, 105% 1r, 110% 1r,

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 2r,

80% 3r x 2s

Good Morning 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r

 

Tuesday

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r

Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r

Snatch Pull 80% 2r, 90% 2r, 100% 2r, 105% 1r, 110% 1r

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r,

80% 2r x 2s

Good Morning 80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r, 80% 3r

Press Behind Neck 80% 3r, 85% 2r, 90% 1r, 95% 1r

 

Wednesday

No Training

 

Thursday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r

Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r

Clean Pull 80% 3r, 90% 2r, 100% 1r, 110% 1r

Front Squat 80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r x 3s

Bench Press 80% 3r, 85% 2r, 90% 1r, 95% 1r

 

Friday

No Training

 

Saturday

Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r

Snatch Balance 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r

Snatch Pull 80% 3r, 90% 2r, 100% 1r, 110% 1r

Back Squat 80% 3r 85% 3r,, 90% 2r, 100% 1r, 95% 1r, 85% 3r,

80% 3r x 2s

Bench Press 80% 2r, 85% 2r, 90% 1r, 95% 1r

 

WEEK 8

 

COMPETITION PHASE (4 WEEKS)

 

 

WEEKLY REPETITIONS : 300

DISTRBUTION OF REPETITIONS : Classical 30% Assistance 70%

 

Monday

Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s

Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 3r, 95% 1r, 80% 3r x 3s,

80% 2r

Good Morning 80% 3r, 85% 2r, 90% 2r, 95% 1r, 80% 3r x 2s, 80% 2r

 

Tuesday

Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s

Jerk From Rack 80% 3r, 85% 2r x 3s, 80% 3r x 2s

Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s 80% 2r

Bench Press 80% 3r, 85% 2r x 2s, 80% 3r

 

Thursday

Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 2r x 2s

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r x 3s, 85% 2r, 80% 3r x 3s

Bench Press 80% 3r, 90% 1r, 100% 1r, 80% 3r x 2s

 

Saturday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 2s

Power Clean 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s

Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r

Front Squat 80% 3r, 90% 2r x 3s, 80% 3r x 4s

Good Morning 80% 3r, 85% 2r x 3s, 80% 3r, 80% 2r x 2s

 

WEEK 9

 

 

 

 

WEEKLY REPETITIONS : 250

DISTRBUTION OF REPETITIONS : Classical 30% Assistance 70%

 

Monday

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s

Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s

Good Morning 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r

 

Tuesday

Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r

Power Clean 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s

Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s

Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r x 2s, 80% 3r

Bench Press 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r

 

Thursday

Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 80% 3r

Back Squat 80% 3r, 85% 2r, 90% 2r, 100% 1r, 95% 1r, 85% 2r,

80% 3r x 2s

Bench Press 80% 3r, 90% 2r, 95% 1r, 80% 3r

 

Saturday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s,

Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 2r x 2s

Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r x 2s, 80% 3r

Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r

Good Morning 80% 3r, 85% 2r, 90% 2r, 80% 3r x 2s,

 

 

WEEK 10

 

 

 

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

 

 

 

 

Monday

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r, 80% 2

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 4s,

80% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 95% 1r, 90% 1r,

85% 2r x 2s, 80% 3r x 4s

 

Tuesday

Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 95% 1r, 90% 1r,

85% 2r x 2s, 80% 3r x 2s,

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r

Back Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r,

85% 2r x 2s, 80% 3r x 5s

 

Thursday

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r,

80% 2r x 2s

Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 5s

Front Squat 80% 3r, 85% 3r, 90% 2r x 5s, 85% 2r x 4s, 80% 3r

 

Saturday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r x 3s,

85% 2r x 3s, 80% 3r x 2s

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 5s

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r,

85% 2r x 2s, 80% 3r x 2s

 

WEEK 11

 

 

 

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

 

 

 

 

Monday

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s

Snatch 80% 3r, 85% 2r x 4s, 80% 3r x 2s,

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 2r, 85% 2r, 80% 3r x 3s

 

Tuesday

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 1r, 85% 3r, 85% 2r, 80% 3r x 3s

 

Thursday

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 2r

Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

 

Saturday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 3s

Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 4s

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r, 80% 3r x 3s

TAPER PHASE (1 WEEK)

WEEK 12

 

 

WEEKLY REPETITIONS : 150

DISTRIBUTION OF REPETITIONS : Classical 50% Assistance 50%

Monday

Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3 s, 80% 2r x 2s

Front Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r

Tuesday

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s, 80% 2r x 2s

Power Clean 80% 2r, 85% 2r, 90% 1r, 80% 2r

Power Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r

Thursday

Snatch 80% 3r, 85% 2r x 2s, 80% 3r x 3s

Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s

Front Squat 80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r

Friday

Power Snatch 80% 3r, 85% 1r, 80% 3r x 2s

Pwr Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r

Saturday COMPETITION

Second Training Cycle

PREPARATORY PHASE (7 WEEKS)

WEEKLY REPETITIONS : 180

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

Week 1

Day 1

Snatch From Hang 80% 3r, 85% 2r, 90% 1r, 85% 2r

Power Clean 80% 2r, 85% 1r, 90% 1r, 85% 2r

Jerk From Rack 80% 2r, 85% 2r, 90% 1r, 85% 2r

Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 3r

Group 1

Group 2

Group 3

 

Day 2

Power Snatch 80% 3r x 4s

Power Clean 80% 3r x 3s

Push Press 80% 3r x 3s

Clean Pull 80% 3r, 85%3r, 90% 2r x 3s, 80% 3r

Group 1

Group 2

Group 3

 

Day 3

Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r

Power Snatch 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r

Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 90% 2r x 3s, 85% 2r x 3s,

80% 2r x 2s

Group 1

Group 2

Group 3

 

Day 4

Snatch 80% 3r, 85% 2r x 3s, 80% 3r

Clean & Jerk 80% 2r, 85% 2r x 3s

Snatch Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r

Front Squat 80% 3r, 85% 3r x 5s, 80% 3r x 3s

Group 1

Group 2

Group 3

 

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 2

WEEKLY REPETITIONS : 210

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

Day 1

Snatch From Hang 80% 3r, 85% 2r, 90% 1r, 85% 2r x 2s

Power Clean 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 1r

Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 85% 1r, 80% 2r

Front Squat 80% 3r, 85% 3r, 90% 1r, 95% 1r, 100% 1r, 85% 2r x 3s,

80% 3r x 3s

Group 1

Group 2

Group 3

 

Day 2

Power Snatch 80% 3r x 5s

Power Clean 80% 3r x 4s

Push Press 80% 3r, 85% 2r x 3s

Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r x 3s, 90% 2r x 3s

Group 1

Group 2

Group 3

 

Day 3

Clean 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Back Squat 80% 3r, 85% 3r, 90% 1r, 95% 1r, 100% 1r, 90% 2r x 5s,

85% 3r x 3s, 80% 3r

Group 1

Group 2

Group 3

 

Day 4

Snatch 80% 3r, 85% 2r x 5s, 85% 1r

Clean & Jerk 80% 2r, 85% 2r x 3s, 85% 1r

Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 1r x 3s, 90% 2r,

85% 3r

Front Squat 80% 3r, 85% 3r, 90% 2r x 4s, 85% 3r x 3s, 85% 2r x 4s

Group 1

Group 2

Group 3

 

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 3

WEEKLY REPETITIONS : 180

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r

Power Clean 80% 2r, 85% 2r, 90% 1r, 95% 1r

Jerk From Rack 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r

Front Squat 80% 3r, 85% 3r, 90% 2r x 4s, 85% 2r x 3s

Group 1

Group 2

Group 3

 

Day 2

Power Snatch 80% 3r x 4s

Power Clean 80% 3r x 3s

Push Press 80% 3r, 85% 2r, 80% 3r

Clean Pull 80% 3r, 85% 3r, 90% 3r, 95% 2r, 100% 2r x 2s

Group 1

Group 2

Group 3

 

Day 3

Clean 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 1r

Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r

Power Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r

Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 90% 2r x 3s, 85% 3r x 3s

Group 1

Group 2

Group 3

 

Day 4

Snatch 80% 3r, 85% 2r x 3s, 80% 3r

Clean & Jerk 80% 2r, 85% 2r x 3s

Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 2r x 3r

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 85% 2r x 3r,

80% 3r x 3s

Group 1

Group 2

Group 3

 

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 4

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

 

Day 1

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r

Snatch Pull (% of Snatch) 90% 3r, 100% 2r, 105% 2r, 90% 3r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

 

Day 2

Snatch From Knee 80% 3r, 85% 2r x 6s, 80% 3r x 3s

Power Clean 80% 2r, 85% 2r x 3s

Clean Pull (% of Clean) 90% 3r, 95% 3r x 4s

Back Squat 80% 3r, 85% 3r x 5s, 80% 3r

Group 1

Group 2

Group 3

 

 

Day 3

Snatch Balance 80% 3r x 3s

Clean 80% 3r x 8s, 80% 2r

Snatch Pull (% of Snatch) 90% 3r x 5s

Front Squat 80% 3r x 7s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 2r

Power Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 85% 2r, 80% 3r

Clean Pull (% of Clean) 90% 3r, 100% 3r x 2s

Back Squat 80% 3r, 85% 2r, 90% 2r x 3s, 85% 2r x 2s

Group 1

Group 2

Group 3

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches

 

Week 5

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

 

Day 1

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r

Snatch Pull (% of Snatch) 90% 3r, 100% 3r, 105% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 2r

Group 1

Group 2

Group 3

 

 

Day 2

Snatch From Knee 80% 3r, 85% 2r x 5s, 80% 3r x 2s

Power Clean 80% 2r, 85% 2r x 3s

Clean Pull (%of Clean) 90% 3r, 95% 3r x 3s

Back Squat 80% 3r, 85% 3r x 5s, 80% 2r

Group 1

Group 2

Group 3

 

 

Day 3

Snatch Balance 80% 3r x 3s

Clean 80% 3r x 7s

Snatch Pull (% of Snatch) 90% 3r x 4s

Front Squat 80% 3r x 7s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s

Power Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s

Clean Pull (% of Clean) 90% 3r, 100% 2r x 3s

Back Squat 80% 3r, 85% 2r, 90% 2r x 2s, 80% 2r

Group 1

Group 2

Group 3

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches

 

Week 6

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

 

Day 1

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r

Snatch Pull (% of Snatch) 90% 3r, 100% 2r, 105% 2r, 90% 3r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

 

Day 2

Snatch From Knee 80% 3r, 85% 2r x 6s, 80% 3r x 3s

Power Clean 80% 2r, 85% 2r x 3s

Clean Pull (% of Clean) 90% 3r, 95% 3r x 4s

Back Squat 80% 3r, 85% 3r x 5s, 80% 3r

Group 1

Group 2

Group 3

 

 

Day 3

Snatch Balance 80% 3r x 3s

Clean 80% 3r x 8s, 80% 2r

Snatch Pull (% of Snatch) 90% 3r x 5s

Front Squat 80% 3r x 7s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 2r

Power Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 85% 2r, 80% 3r

Clean Pull (% of Clean) 90% 3r, 100% 3r x 2s

Back Squat 80% 3r, 85% 2r, 90% 2r x 3s, 85% 2r x 2s

Group 1

Group 2

Group 3

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 7

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

 

Day 1

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r

Snatch Pull (% of Snatch) 90% 3r, 100% 3r, 105% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 2r

Group 1

Group 2

Group 3

 

 

Day 2

Snatch From Knee 80% 3r, 85% 2r x 5s, 80% 3r x 2s

Power Clean 80% 2r, 85% 2r x 3s

Clean Pull (%of Clean) 90% 3r, 95% 3r x 3s

Back Squat 80% 3r, 85% 3r x 5s, 80% 2r

Group 1

Group 2

Group 3

 

 

Day 3

Snatch Balance 80% 3r x 3s

Clean 80% 3r x 7s

Snatch Pull (% of Snatch) 90% 3r x 4s

Front Squat 80% 3r x 7s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s

Power Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s

Clean Pull (% of Clean) 90% 3r, 100% 2r x 3s

Back Squat 80% 3r, 85% 2r, 90% 2r x 2s, 80% 2r

Group 1

Group 2

Group 3

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

COMPEITTION PHASE (4 WEEKS)

Week 8

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : TECHNIQUE 30% STRENGTH 70%

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 3s

Good Morning 80% 3r, 85% 2r x3s, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Day 2

Clean 80% 3r x 5s

Power Clean 80% 3r x 6s

Jerk From Rack 80% 3r, 85% 2r x 3s, 80% 3r x 2s

Snatch Pull 80% 3r, 85% 3r, 90% 2r x 5s

Bench Press 80% 3r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Day 3

Snatch 80% 3r, 85% 2r x 4s, 80% 3r x 3s

Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s

Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 3s, 80% 3r

Bench Press 80% 3r, 85% 2r x 2s, 80% 3r

Group 1

Group 2

Group 3

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s

Clean Pull 80% 3r, 85% 3r, 90% 2r x 5s

Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

Good Morning 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 9

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : TECHNIQUE 30% STRENGTH 70%

 

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 4s

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r

Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s

Good Morning 80% 3r, 85% 2r, 90% 1r, 85% 2r, 80% 3r

Group 1

Group 2

Group 3

 

Day 2

Clean 80% 3r x 4s

Power Clean 80% 3r x 5s

Jerk From Rack 80% 3r x 4s

Snatch Pull 80% 3r, 90% 2r x 5s

Bench Press 80% 3r x 3s

Group 1

Group 2

Group 3

 

Day 3

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r x 2s, 80% 2r

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r x 3s, 90% 1r, 80% 3r x 3s

Bench Press 80% 3r, 85% 2r, 90% 1r x 2s, 80% 2r

Group 1

Group 2

Group 3

 

Day 4

Power Snatch 80% 3r, 85% 2r x 5s, 80% 3r

Power Clean 80% 3r, 85% 2r x 4s

Clean Pull 80% 3r, 85% 2r, 90% 2r x 4s

Front Squat 80% 3r, 85% 2r x 5s, 80% 3r, 80% 2r

Good Mornings 80% 3r, 85% 2r x 5s, 80% 2r

Group 1

Group 2

Group 3

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

 

Week 10

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : TECHNIQUE 30% STRENGTH 70%

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 3s

Good Morning 80% 3r, 85% 2r x3s, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Day 2

Clean 80% 3r x 5s

Power Clean 80% 3r x 6s

Jerk From Rack 80% 3r, 85% 2r x 3s, 80% 3r x 2s

Snatch Pull 80% 3r, 85% 3r, 90% 2r x 5s

Bench Press 80% 3r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Day 3

Snatch 80% 3r, 85% 2r x 4s, 80% 3r x 3s

Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s

Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 3s, 80% 3r

Bench Press 80% 3r, 85% 2r x 2s, 80% 3r

Group 1

Group 2

Group 3

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s

Clean Pull 80% 3r, 85% 3r, 90% 2r x 5s

Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

Good Morning 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

 

Week 11

WEEKLY REPETITIONS : 220

DISTRIBUTION OF REPETITIONS : TECHNIQUE 30% STRENGTH 70%

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 80% 3r x 2s

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 90% 1r x 3s,

85% 2r x 2s, 80% 3r x 2s

Group 1

Group 2

Group 3

 

 

Day 2

Power Clean 80% 3r, 85% 2r x 3s, 80% 3r x 4s

Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 3s

Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 80% 3r x 4s

Group 1

Group 2

Group 3

 

 

Day 3

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r,

80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 1r

Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 3s, 80% 3r x 2s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 4s

Power Jerk 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 4s

Group 1

Group 2

Group 3

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

 

TAPER PHASE (1 WEEK)

Week 12

WEEKLY REPETITIONS : 125

DISTRIBUTION OF REPETITIONS : TECHNIQUE 50% STRENGTH 50%

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3 s, 80% 2r x 2s

Front Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r

Group 1

Group 2

Group 3

 

Day 2

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s, 80% 2r x 2s

Power Clean 80% 2r, 85% 2r, 90% 1r, 80% 2r

Power Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r

Group 1

Group 2

Group 3

 

Day 3

Snatch 80% 3r, 85% 2r x 2s, 80% 3r x 3s

Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s

Front Squat 80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r

Group 1

Group 2

Group 3

 

Day 4

Power Snatch 80% 3r, 85% 1r, 80% 3r x 2s

Pwr Clean & Split Jerk 80% 2r, 85% 2r x 2s, 80% 2r

Group 1

Group 2

Group 3

SATURDAY COMPETITION

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

Fourth Training Cycle

PREPARATORY PHASE (7 WEEKS)

WEEKLY REPETITIONS : 180

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

Week 1

Day 1

Snatch From Hang 80% 3r, 85% 2r, 90% 1r, 85% 2r

Power Clean 80% 2r, 85% 1r, 90% 1r, 85% 2r

Jerk From Rack 80% 2r, 85% 2r, 90% 1r, 85% 2r

Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 3r

Group 1

Group 2

Group 3

 

Day 2

Power Snatch 80% 3r x 4s

Power Clean 80% 3r x 3s

Push Press 80% 3r x 3s

Clean Pull 80% 3r, 85%3r, 90% 2r x 3s, 80% 3r

Group 1

Group 2

Group 3

 

Day 3

Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r

Power Snatch 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r

Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 90% 2r x 3s, 85% 2r x 3s,

80% 2r x 2s

Group 1

Group 2

Group 3

 

Day 4

Snatch 80% 3r, 85% 2r x 3s, 80% 3r

Clean & Jerk 80% 2r, 85% 2r x 3s

Snatch Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r

Front Squat 80% 3r, 85% 3r x 5s, 80% 3r x 3s

Group 1

Group 2

Group 3

 

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 2

WEEKLY REPETITIONS : 210

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

Day 1

Snatch From Hang 80% 3r, 85% 2r, 90% 1r, 85% 2r x 2s

Power Clean 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 1r

Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 85% 1r, 80% 2r

Front Squat 80% 3r, 85% 3r, 90% 1r, 95% 1r, 100% 1r, 85% 2r x 3s,

80% 3r x 3s

Group 1

Group 2

Group 3

 

Day 2

Power Snatch 80% 3r x 5s

Power Clean 80% 3r x 4s

Push Press 80% 3r, 85% 2r x 3s

Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r x 3s, 90% 2r x 3s

Group 1

Group 2

Group 3

 

Day 3

Clean 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r

Back Squat 80% 3r, 85% 3r, 90% 1r, 95% 1r, 100% 1r, 90% 2r x 5s,

85% 3r x 3s, 80% 3r

Group 1

Group 2

Group 3

 

Day 4

Snatch 80% 3r, 85% 2r x 5s, 85% 1r

Clean & Jerk 80% 2r, 85% 2r x 3s, 85% 1r

Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 1r x 3s, 90% 2r,

85% 3r

Front Squat 80% 3r, 85% 3r, 90% 2r x 4s, 85% 3r x 3s, 85% 2r x 4s

Group 1

Group 2

Group 3

 

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 3

WEEKLY REPETITIONS : 180

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r

Power Clean 80% 2r, 85% 2r, 90% 1r, 95% 1r

Jerk From Rack 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r

Front Squat 80% 3r, 85% 3r, 90% 2r x 4s, 85% 2r x 3s

Group 1

Group 2

Group 3

 

Day 2

Power Snatch 80% 3r x 4s

Power Clean 80% 3r x 3s

Push Press 80% 3r, 85% 2r, 80% 3r

Clean Pull 80% 3r, 85% 3r, 90% 3r, 95% 2r, 100% 2r x 2s

Group 1

Group 2

Group 3

 

Day 3

Clean 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 1r

Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r

Power Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r

Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 90% 2r x 3s, 85% 3r x 3s

Group 1

Group 2

Group 3

 

Day 4

Snatch 80% 3r, 85% 2r x 3s, 80% 3r

Clean & Jerk 80% 2r, 85% 2r x 3s

Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 2r x 3r

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 85% 2r x 3r,

80% 3r x 3s

Group 1

Group 2

Group 3

 

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 4

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

 

Day 1

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r

Snatch Pull (% of Snatch) 90% 3r, 100% 2r, 105% 2r, 90% 3r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

 

Day 2

Snatch From Knee 80% 3r, 85% 2r x 6s, 80% 3r x 3s

Power Clean 80% 2r, 85% 2r x 3s

Clean Pull (% of Clean) 90% 3r, 95% 3r x 4s

Back Squat 80% 3r, 85% 3r x 5s, 80% 3r

Group 1

Group 2

Group 3

 

 

Day 3

Snatch Balance 80% 3r x 3s

Clean 80% 3r x 8s, 80% 2r

Snatch Pull (% of Snatch) 90% 3r x 5s

Front Squat 80% 3r x 7s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 2r

Power Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 85% 2r, 80% 3r

Clean Pull (% of Clean) 90% 3r, 100% 3r x 2s

Back Squat 80% 3r, 85% 2r, 90% 2r x 3s, 85% 2r x 2s

Group 1

Group 2

Group 3

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches

 

Week 5

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

 

Day 1

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r

Snatch Pull (% of Snatch) 90% 3r, 100% 3r, 105% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 2r

Group 1

Group 2

Group 3

 

 

Day 2

Snatch From Knee 80% 3r, 85% 2r x 5s, 80% 3r x 2s

Power Clean 80% 2r, 85% 2r x 3s

Clean Pull (%of Clean) 90% 3r, 95% 3r x 3s

Back Squat 80% 3r, 85% 3r x 5s, 80% 2r

Group 1

Group 2

Group 3

 

 

Day 3

Snatch Balance 80% 3r x 3s

Clean 80% 3r x 7s

Snatch Pull (% of Snatch) 90% 3r x 4s

Front Squat 80% 3r x 7s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s

Power Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s

Clean Pull (% of Clean) 90% 3r, 100% 2r x 3s

Back Squat 80% 3r, 85% 2r, 90% 2r x 2s, 80% 2r

Group 1

Group 2

Group 3

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches

 

Week 6

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

 

Day 1

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r

Snatch Pull (% of Snatch) 90% 3r, 100% 2r, 105% 2r, 90% 3r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

 

Day 2

Snatch From Knee 80% 3r, 85% 2r x 6s, 80% 3r x 3s

Power Clean 80% 2r, 85% 2r x 3s

Clean Pull (% of Clean) 90% 3r, 95% 3r x 4s

Back Squat 80% 3r, 85% 3r x 5s, 80% 3r

Group 1

Group 2

Group 3

 

 

Day 3

Snatch Balance 80% 3r x 3s

Clean 80% 3r x 8s, 80% 2r

Snatch Pull (% of Snatch) 90% 3r x 5s

Front Squat 80% 3r x 7s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 2r

Power Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 85% 2r, 80% 3r

Clean Pull (% of Clean) 90% 3r, 100% 3r x 2s

Back Squat 80% 3r, 85% 2r, 90% 2r x 3s, 85% 2r x 2s

Group 1

Group 2

Group 3

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

Week 7

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : TECHNIQUE 20% STRENGTH 80%

 

 

Day 1

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s

Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r

Snatch Pull (% of Snatch) 90% 3r, 100% 3r, 105% 2r

Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 2r

Group 1

Group 2

Group 3

 

 

Day 2

Snatch From Knee 80% 3r, 85% 2r x 5s, 80% 3r x 2s

Power Clean 80% 2r, 85% 2r x 3s

Clean Pull (%of Clean) 90% 3r, 95% 3r x 3s

Back Squat 80% 3r, 85% 3r x 5s, 80% 2r

Group 1

Group 2

Group 3

 

 

Day 3

Snatch Balance 80% 3r x 3s

Clean 80% 3r x 7s

Snatch Pull (% of Snatch) 90% 3r x 4s

Front Squat 80% 3r x 7s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s

Power Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s

Clean Pull (% of Clean) 90% 3r, 100% 2r x 3s

Back Squat 80% 3r, 85% 2r, 90% 2r x 2s, 80% 2r

Group 1

Group 2

Group 3

 

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

COMPEITTION PHASE (3 WEEKS)

Week 8

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : TECHNIQUE 30% STRENGTH 70%

 

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 4s

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r

Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s

Good Morning 80% 3r, 85% 2r, 90% 1r, 85% 2r, 80% 3r

Group 1

Group 2

Group 3

 

Day 2

Clean 80% 3r x 4s

Power Clean 80% 3r x 5s

Jerk From Rack 80% 3r x 4s

Snatch Pull 80% 3r, 90% 2r x 5s

Bench Press 80% 3r x 3s

Group 1

Group 2

Group 3

 

Day 3

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r x 2s, 80% 2r

Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r x 3s, 90% 1r, 80% 3r x 3s

Bench Press 80% 3r, 85% 2r, 90% 1r x 2s, 80% 2r

Group 1

Group 2

Group 3

 

Day 4

Power Snatch 80% 3r, 85% 2r x 5s, 80% 3r

Power Clean 80% 3r, 85% 2r x 4s

Clean Pull 80% 3r, 85% 2r, 90% 2r x 4s

Front Squat 80% 3r, 85% 2r x 5s, 80% 3r, 80% 2r

Good Mornings 80% 3r, 85% 2r x 5s, 80% 2r

Group 1

Group 2

Group 3

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

 

Week 9

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : TECHNIQUE 30% STRENGTH 70%

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s

Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 3s

Good Morning 80% 3r, 85% 2r x3s, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Day 2

Clean 80% 3r x 5s

Power Clean 80% 3r x 6s

Jerk From Rack 80% 3r, 85% 2r x 3s, 80% 3r x 2s

Snatch Pull 80% 3r, 85% 3r, 90% 2r x 5s

Bench Press 80% 3r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Day 3

Snatch 80% 3r, 85% 2r x 4s, 80% 3r x 3s

Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s

Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 3s, 80% 3r

Bench Press 80% 3r, 85% 2r x 2s, 80% 3r

Group 1

Group 2

Group 3

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s

Clean Pull 80% 3r, 85% 3r, 90% 2r x 5s

Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

Good Morning 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s

Group 1

Group 2

Group 3

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

 

Week 10

WEEKLY REPETITIONS : 220

DISTRIBUTION OF REPETITIONS : TECHNIQUE 30% STRENGTH 70%

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 80% 3r x 2s

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s

Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 90% 1r x 3s,

85% 2r x 2s, 80% 3r x 2s

Group 1

Group 2

Group 3

 

 

Day 2

Power Clean 80% 3r, 85% 2r x 3s, 80% 3r x 4s

Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 3s

Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 80% 3r x 4s

Group 1

Group 2

Group 3

 

 

Day 3

Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r,

80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 1r

Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 3s, 80% 3r x 2s

Group 1

Group 2

Group 3

 

 

Day 4

Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 4s

Power Jerk 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 4s

Group 1

Group 2

Group 3

 

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

 

 

TAPER PHASE (1 WEEK)

Week 11

WEEKLY REPETITIONS : 125

DISTRIBUTION OF REPETITIONS : TECHNIQUE 50% STRENGTH 50%

 

 

Day 1

Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s

Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3 s, 80% 2r x 2s

Front Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r

Group 1

Group 2

Group 3

 

Day 2

Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s, 80% 2r x 2s

Power Clean 80% 2r, 85% 2r, 90% 1r, 80% 2r

Power Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r

Group 1

Group 2

Group 3

 

Day 3

Snatch 80% 3r, 85% 2r x 2s, 80% 3r x 3s

Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s

Front Squat 80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r

Group 1

Group 2

Group 3

 

Day 4

Power Snatch 80% 3r, 85% 1r, 80% 3r x 2s

Pwr Clean & Split Jerk 80% 2r, 85% 2r x 2s, 80% 2r

Group 1

Group 2

Group 3

SATURDAY COMPETITION

Group 1 Group 2 Group 3

Bench Press Sit Ups Back Raises

Press Behind Neck Leg Raises Good mornings

Dumbell Press Crunches Rumanian Pulls

Distribution of Repetitions - First and Third Training Cycles

Distribution of Repetitions - Preparatory Period

REPS

TECHNIQUE

STRENGTH

SNATCH

CL & JK

POWER SNATCH

POWER CL & JK

SQUAT

PULL

GOOD MORNING

BENCH PRESS

250

%

20

80

40

60

10

15

35

15

15

10

REPS

50

200

20

30

20

30

70

30

30

20

300

%

20

80

40

60

10

15

35

15

15

10

REPS

60

240

24

36

24

36

84

36

36

24

Distribution of Repetitions - Competition Period

REPS

TECHNIQUE

STRENGTH

SNATCH

CL & JK

POWER

POWER

SQUAT

PULL

GOOD

BENCH

SNATCH

CL & JK

MORNING

PRESS

300

%

30

70

40

60

15

15

30

15

15

10

REPS

90

210

36

54

32

32

63

32

32

21

250

%

30

70

40

60

15

15

30

15

15

10

REPS

75

175

30

45

26

26

53

11

11

7

Distribution of Repetitions - Taper weeks

REPS

TECHNIQUE

STRENGTH

SNATCH

CL & JK

POWER

POWER

SQUAT

PULL

SNATCH

CL & JK

150

%

50

50

40

60

40

60

0

0

REPS

75

75

30

45

30

45

0

0

 

Distribution of Repetitions - Third and Fourth Training Cycles

Distribution of Repetitions - Preparatory Period

REPS

TECHNIQUE

STRENGTH

SNATCH

CL & JK

POWER SNATCH

POWER CL & JK

SQUAT

PULL

GOOD MORNING

BENCH PRESS

180

%

20

80

40

60

10

15

35

15

15

10

REPS

36

144

14

22

14

22

50

22

22

14

210

%

20

80

40

60

10

15

35

15

15

10

REPS

42

168

17

25

17

25

59

25

25

17

250

%

20

80

40

60

10

15

35

15

15

10

REPS

50

200

20

30

20

30

70

30

30

20

300

%

20

80

40

60

10

15

35

15

15

10

REPS

60

240

24

36

24

36

84

36

36

24

Distribution of Repetitions - Competition Period

REPS

TECHNIQUE

STRENGTH

SNATCH

CL & JK

POWER

POWER

SQUAT

PULL

GOOD

BENCH

SNATCH

CL & JK

MORNING

PRESS

300

%

30

70

40

60

15

15

30

15

15

10

REPS

90

210

36

54

32

32

63

32

32

21

250

%

30

70

40

60

15

15

30

15

15

10

REPS

75

175

30

45

26

26

53

11

11

7

220

%

30

70

40

60

15

15

30

15

15

10

REPS

66

154

26

40

23

23

46

11

11

7

Distribution of Repetitions - Taper weeks

REPS

TECHNIQUE

STRENGTH

SNATCH

CL & JK

POWER SNATCH

POWER CL & JK

SQUAT

PULL

150

%

50

50

40

60

40

60

0

0

REPS

75

75

30

45

30

45

0

0