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Intermediate level 3 days a week for 12 weeks before competition
Ian Moir
Daily schedule
This program is designed for three days training per week, and extends over twelve weeks
with a taper to a competition at the end. It is aimed at a lifter with an intermediate
level of technique.
NOTE Three days per week is the minimum amount of training required to make significant
gains in competition performance. Each day of training should be followed by at least one
rest day.
Hieroglyphics
The program should be interpreted in the following manner :
Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition of jerk,
e.g. one Clean followed by a Clean and Jerk.
Snatch 80% 3r x 4s, means four sets of three repetitions.
Percentages
The intensities shown in the program refer to the percentage of the PERSONAL BEST or
MAXIMUM POSSIBILITY for EACH EXERCISE, excepting Pulls and Rumanian Pulls. The maximum
possibility is the heaviest weight 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 95 kg during a particular period, due to an absence from training, then
for that period the lifter has a maximum possibility o f 95 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.
Conditioning Exercises
At the conclusion of each training session, lifters must perform ONE exercise from EACH
group of abdominal and lower back conditioning exercises which appear at the bottom of the
daily schedule.
Tonnage
The tonnage is the number of repetitions successfully performed multiplied by the weight
lifted for each repetition. This program 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 necessary, along with stretching at the end of
the training session.
The program 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
Evaluation
Lifters must record all training sessions. These records must show all repetitions,
successful or not, performed at each weight for every exercise. They must also show the
duration of the entire training session and the amount of time spent on each exercise.
Either the lifter or the coach must calculate the tonnage for each exercise and the daily
total.
PREPARATORY PERIOD WEEK 1 WEEKLY REPETITIONS : 210 DISTRIBUTION OF REPETITIONS : Classical 20%Assistance 80% Day 1 Snatch 80% 3r x 2s, 80% 2r Power Clean 80% 3r x 3s, 75% 3r x 4s Jerk From Rack 80% 3r, 80% 2r x 2s Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r Rumanian Pull 80% 3r x 4s Group 1 Group 2 Group 3 Day 2 Clean 80% 3r x 2s Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r Snatch Balance 80% 3r x 3s, 75% 3r x 4s Clean Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r Back Squat 80% 3r, 85% 2r, 80% 3r x 4s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 3r, 75% 3r x 2s Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1] Snatch Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r, Front Squat 80% 3r, 85% 2r, 80% 3r x 4s Good Morning 80% 3r x 3s, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 2 WEEKLY REPETITIONS : 210 DISTRIBUTION OF REPETITIONS :Classical 20% Assistance 80% Day 1 Snatch 80% 3r, 85% 2r, 80% 3r Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s Jerk From Rack 80% 3r, 85% 2r, 80% 2r Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 85% 2r, 80% 2r Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s Snatch Balance 80% 3r, 85% 2r x 3s, 75% 3r x 4s Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2] Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Good Morning 80% 3r, 85% 2r x 3s, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 3 WEEKLY REPETITIONS : 180 DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80% Day 1 Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r Snatch Balance 80% 3r, 90% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1] Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r Good Morning 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 4 WEEKLY REPETITIONS : 210 DISTRIBUTION OF REPETITIONS : Classical 20%Assistance 80% Day 1 Snatch 80% 3r, 85% 2r, 80% 3r Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s Jerk From Rack 80% 3r, 85% 2r, 80% 2r Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 85% 2r, 80% 2r Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s Snatch Balance 80% 3r, 85% 2r x 3s, 75% 3r x 4s Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2] Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Good Morning 80% 3r, 85% 2r x 3s, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 5 WEEKLY REPETITIONS : 180 DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80% Day 1 Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r Snatch Balance 80% 3r, 90% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1] Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r Good Morning 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 6 WEEKLY REPETITIONS : 210 DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80% Day 1 Snatch 80% 3r, 90% 1r, 95% 1r, 80% 3r Power Clean 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r Jerk From Rack 80% 3r, 90% 1r, 95% 1r, 85% 2r, Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 3s Rumanian Pull 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 90% 1r, 95% 1r, 85% 2r Power Snatch 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s Snatch Balance 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r,80% 3r x 3s Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1] Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s Good Morning 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 7 WEEKLY REPETITIONS : 180 DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80% Day 1 Snatch 80% 3r, 90% 1r, 100%, 85% 2r Power Clean 80% 3r, 90% 1r, 100% 1r, 85% 2r, 95% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Jerk From Rack 80% 2r, 90% 1r, 95% 1r, 85% 2r Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r x 2s Rumanian Pull 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Day 2 Snatch From Knee 80% 3r, 90% 1r, 85% 1r, 80% 2r Clean & Jerk 80%[1+1], 90%[1+1], 100%[1+1], 85%[1+1], 80%[1+1] Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Good Morning 80% 3r, 90% 1r, 100% 1r, 80% 3r x 2s Group 1 Group 2 Group 3 Day 3 Power Clean 80% 2r, 90% 1r x 2s, 85% 2r Power Snatch 80% 3r, 90% 1r x 2s, 85% 2r, 80% 3r x 2s Snatch Balance 80% 3r, 90% 1r x 3s, 85% 2r, 90% 1r, 80% 3r x 3s Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION PERIOD WEEK Weekly Repetitions : 180 Distribution Of Repetitions : Classical 30% Assistance 70% DAY 1 Snatch 80% 3r, 85% 2r x 2s, 80% 3r Power Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r Jerk From Rack 80% 3r, 85% 2r, 80% 3r Front Squat 80% 3r, 85% 2r x 2s, 80% 3r Rumanian Pulls 80% 3r, 85% 2r x 3s, 80% 2r x 2s Group 1 Group 2 DAY 2 Clean 80% 3r, 85% 2r, 80% 3r Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r Clean Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s Back Squat 80% 3r, 85% 3r x 4s, 80% 2r x 2s Group 1 Group 2 Group 3 DAY 3 Snatch 80% 3r, 85% 2r x 3s, 80% 3r Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r Snatch Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s Front Squat 80% 3r, 85% 2r, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION PERIOD WEEK 9 Weekly Repetitions : 210 Distribution Of Repetitions : Classical 30% Assistance 70% DAY 1 Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s, 80% 2r Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r Front Squat 80% 3r, 85% 3r, 90% 2r x 2s, 85% 2r Rumanian Pulls 80% 3r, 85% 3r x 3s, 80% 3r Group 1 Group 2 DAY 2 Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s Clean Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r x 2s Group 1 Group 2 Group 3 DAY 3 Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 3r, 80% 2r Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r Snatch Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 2r Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION PERIOD WEEK 10 Weekly Repetitions : 180 Distribution Of Repetitions : Classical 30% Assistance 70% DAY 1 Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 4s Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r Rumanian Pulls 80% 3r, 85% 2r x 5s Group 1 Group 2 DAY 2 Clean 80% 3r, 85% 2r, 90% 1r x 3s Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 1r, 90% 2r x 3s Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r x 2s Group 1 Group 2 Group 3 DAY 3 Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 2r, 90% 2r x 3s Front Squat 80% 3r, 85% 2r, 90% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION PERIOD WEEK 11 Weekly Repetitions : 150 Distribution of Repetitions : Classical 50% Assistance 50% DAY 1 Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 2s Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 3r x 2s, 80% 2r Group 1 Group 2 Group 3 DAY 2 Power Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 4s, 80% 2r Pwr Clean & Pwr Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r x 2s, 80% 2r x 2s Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r Group 1 Group 2 Group 3 DAY 3 Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 2r x 3s Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION TAPER WEEK WEEK 12 Weekly Repetitions : 100 Distribution of Repetitions : Classical 50% Assistance 50% DAY 1 Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r Group 1 Group 2 Group 3 DAY 2 Snatch 80% 3r, 85% 2r, 80% 3r x 2s Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s Group 1 Group 2 Group 3 DAY 3 Power Snatch 80% 3r x 5s Pwr Clean & Split Jerk 80% 2r x 5s Group 1 Group 2 Group 3 DAY 4 COMPETITION Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches