Weightlifting
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9-Week Elite Weightlifting Program for Class 2 Lifters: Achieve Strength and Precision
Here’s a sample training program for those lifters who qualified for class 2 status in the blog post https://sportsedtv.com/blog/height-to-bodyweight-ratios-and-class-rankings-for-elite-weightlifters
Just a cautionary note for those of you who might be following these programs: In order for progress to be made as one moves through the levels, the annual volume must increase.
To begin this program, you will need to determine goal 100% figures to be achieved at the end of the macrocycle in a competition. This is a 9-week program and should be employed from nine weeks before the goal competition.
Determine goal (100%) weights for the following lifts. They should be higher than your current best lifts.
The snatch 100% should be used for all snatches, power snatches, snatch high pulls, snatch extensions, overhead squats, and snatch deadlifts.
The clean & jerk 100% should be used for all cleans, power cleans, clean high pulls, clean extensions, clean deadlifts, jerks, power jerks, and push presses.
The Back Squat 100% should be used for all back squats.
The Front Squat 100% should be used for all front squats.
If an exercise has an intensity designed as X, it is not relevant for the other 100%’s and needs to be selected judiciously.
Class 2 lifters should compete regularly to develop competitive skills. This macrocycle can be repeated until the athlete achieves Class 1 totals.
Week 1 (Preparation Mesocycle) 288 repetitions
Week 2 (Preparation Mesocycle) 219 repetitions
Week 3 (Preparation Mesocycle) 178 Repetitions
Week 4 (Preparation Mesocycle) 288 repetitions
Week 5 (Preparation Mesocycle) 219 repetitions
WEEK 6 (Preparation Mesocycle) 178 repetitions
WEEK 7 (Pre-Competition Mesocycle) 181 Repetitions
WEEK 8 (Pre-Competition Mesocycle) 138 repetitions
WEEK 9 (Pre-competition Mesocycle) (119 reps)
At this competition, the athlete should be capable of lifting personal records in the snatch and clean and jerk, provided that the psychological preparation has been appropriate, the warm-up is well managed, and the competition weights have been properly selected.
If you would like more information about programming, my book Weightlifting Programming is available at http://www.takanoweightlifting.com/new-products/weightlifting-programming-book
