Weightlifting
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Advanced 17-Week Weightlifting Program for Elite International Master of Sport Athletes
Here’s a sample training program for those lifters who qualified for International Master of Sport status in this article .
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 17-week program and should be employed from twelve 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 not relevant for the other 100% and needs to be selected judiciously.
The Training Program is as follows:
The numbers to the right represent, respectively, the exercise volume, the daily volume, and the running weekly volume. On days in which the daily volume exceeds 100 repetitions, the training has been divided into 2 sessions in order to allow for better performance of the lifts in the second session. The first session should take place in the morning after the athlete has eaten breakfast. The second session should take place in the afternoon after lunch and possibly after a brief nap. The late afternoon is probably the best time for this training.
WEEK 1 (Preparation mesocycle 1) 708 repetitions
WEEK 2 (Preparation mesocycle) 542 repetitions
WEEK 3 (Preparation mesocycle) 637 repetitions
WEEK 4 (Preparation Mesocycle) 472 repetitions
WEEK 5—(Preparation Mesocycle) 708 repetitions
WEEK 6 (Preparation Mesocycle) 637 repetitions
WEEK 7 (Preparation Mesocycle) 472 Repetitions
WEEK 8 (Preparation mesocycle) 542 repetitions
WEEK 9 (Preparation Mesocycle) 708 Repetitions
WEEK 10 (Preparation Mesocycle) 542 repetitions
WEEK 11 (Preparation Mesocycle) 637 repetitions
WEEK 12 (Preparation Mesocycle) 472 repetitions
WEEK 13 (Pre-Competition Mesocycle) 450 repetitions
WEEK 14 (Pre-competition Mesocycle) 345 repetitions
WEEK 15 (Pre-Competition Mesocycle) 405 Repetitions
WEEK 16 (Pre-Competition Mesocycle) 300 repetitions
WEEK 17 (Pre-competition Mesocycle) 150 repetitions
If you would like more information about how programming is approached, my book Weightlifting Programming is available at http://www.takanoweightlifting.com/new-products/weightlifting-programming-book
