Programming

By Ian Moir

qwa@powerup.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