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4 days a week for 12 weeks before competition
3 days a week for 12 weeks before competition
2 days a weeks for 6 week
Programming - By Ian Moir
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:
- Yearly training plan showing Individual cycles of varying duration between scheduled competitions
- Volume and Intensity plan for individual cycles and phases within the cycles
- Exercise Schedules
- Weekly training schedules
- Analysis of weekly tonnage
Designing Programs - By Mike Keelan
Producing a program which has all the right ingredients necessary to nurture the weightlifter’s talent.
How many days each week does the weightlifter train?
How many sessions will the lifter endure?
What combination of exercises should be used?
Should the emphasis be on technique, power, speed, or strength?
How much rest is required between sets or workouts ?
What happens if the lifter shows signs of breaking down?
Terminology and Training Principles
Effects of Weightlifting on the Youth Physique - By Leo Isaac
Misconceptions about weightlifting.
Myths recently dispelled.
What is a good age to start weightlifting?
What are the dangers to the young?
What is suitable training for the 11 -12 year old?
Making Bodyweight.
Training Methodology - By Leo Isaac
Reps and Sets.
Volume.
Intensity.
Training Load.