Weightlifting
Welcome and thanks for visiting...
A training Program For Beginning (Class 3) Weightlifters
Here’s a sample training program for those lifters who qualified for class 3 status, as mentioned in this blog
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 an 8-week program and should be employed from eight weeks before the goal competition.
Determine goal (100%) weights for the following lifts. They should be higher than your current best lifts.
- Snatch
- Clean & Jerk
- Back Squat
- Front Squat
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 irrelevant for the other 100% and must be selected judiciously.
The Training Program is as follows:
Week 1 (Preparation Mesocycle) 198 repetitions
The numbers to the right represent the number of repetitions in the exercise, the number of repetitions in the workout, and the number of repetitions for the week.
Week 2 (Preparation Mesocycle) 315 repetitions
Week 3 (Preparation Mesocycle) 135 repetitions
Week 4 (Preparation Mesocycle) 252 repetitions
WEEK 5 (Pre-competition Mesocycle) 168 repetitions
WEEK 6 (Pre-competition Mesocycle) 210 repetitions
WEEK 7 (Pre-competition mesocycle) 132 repetitions
WEEK 8 (Pre-competition mesocycle) 90 Repetitions
Day 55—Saturday
Competition
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 on how programming my book Weightlifting Programming is available at http://www.takanoweightlifting.com/new-products/weightlifting-programming-book
