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Class 2 Weightlifting Training Program: Structure, Volume Distribution, and a 9-Week Macrocycle Example

Published: 2026-12-26

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What Defines a Class 2 Weightlifter?

Class 2 training represents a clear shift toward classical long-term program planning. Exercise selection becomes more focused, technique in the competition lifts is well ingrained, and training can now be planned with two primary objectives in mind:

Continued improvement of competitive performance
Building the capacity to tolerate higher training loads in future years

A secondary but critical objective during this stage is the continued education of the athlete, both in competitive behavior and in developing a lifestyle that supports higher training demands.

At this level, athletes remain amateurs. Training demands are significant but still compatible with full-time employment or meaningful education. However, the increase in training volume and frequency requires improved time management and a more deliberate inspection of personal priorities.

Talent becomes a more visible factor at this stage. While most Class 2 athletes will continue to progress steadily, exceptionally talented individuals may experience rapid improvements with minimal apparent physiological strain. This often masks future problems, as these athletes may delay developing the nutritional, recovery, and hygiene habits that become indispensable at higher levels of performance.

Psychological development also becomes increasingly important. Class 2 athletes should begin developing the mindset to handle competitive stress, prioritize training over distractions, and regulate emotional responses during competition. This maturation is often best developed through observation of peers and role models, with the coach playing a central role in shaping the psychological environment.

Class 2 Qualification Standards

Women’s Class 2 Total Standards (kg)

Weight Class (kg)	32	36	40	44	48	53	58	63	69	77	86	+86
Total (kg)	55	65	75	80	85	95	105	110	115	120	130	140

Men’s Class 2 Total Standards (kg)

Weight Class (kg)	32	34	38	42	46	50	56	60	65	71	79	88	94	110	+110
Total (kg)	65	70	80	95	105	120	135	155	170	185	195	205	215	220	220

General Physical Preparation in Class 2 Training

The need for General Physical Preparation decreases compared to earlier stages, but it should not be eliminated. Limited GPP is still necessary to support recovery, maintain balanced development, and preserve competitive instincts. At this stage, training loads are high enough that restoration becomes a necessity rather than a luxury.

Compared to Class 3 athletes, Class 2 lifters are generally more talented, more goal-oriented, and benefit from a clearer body of training literature. As a result, training guidelines and parameter prescriptions are better defined and more meaningful.

Exercise Selection for Class 2 Weightlifters

Exercise selection becomes more constrained, with the fundamental lifts occupying a greater percentage of total training volume. Whereas Class 3 programs often featured one technical lift per session, Class 2 training commonly includes two and occasionally three technical lifts within a single workout.

The emphasis remains on mastery of snatch and clean & jerk technique. While basic technique should already be sound, further refinement is essential and contributes to more harmonious long-term development.

Core Exercises for Class 2 Athletes

Snatch
Clean & Jerk
Clean
Jerk off rack
Hang snatch (from multiple heights)
Hang clean (from multiple heights)
Power snatch
Power clean
Power jerk (snatch or clean grip, front or back)
Snatch pull/extension
Clean pull/extension
Back squat
Front squat
Romanian deadlift
Snatch deadlift (with or without halts)
Clean deadlift (with or without halts)
Good mornings (bent-leg and straight-leg)
Bench press
Presses (standing and seated)
Push press (clean or snatch grip)
Jerk recovery
Jerk lockout
Jerk support
Overhead squat
Squat snatch press
Abdominal exercises
Hyperextensions
Pull-ups

Yearly Training Load Parameters

The 100% figures should be determined as goals for the final mesocycle or competition. 100% figures should be determined for snatch, clean & jerk, back squat, and front squat. All calculations are based on these 100% goal weights.

The typical loading volume for Class 2 weightlifters ranges from 9,000 to 11,000 repetitions. The number of 90 to 100% lifts in the snatch and clean & jerk will range from 200 to 400. The cleans and jerks are counted separately. Whereas the average intensity for Class 3 was in the 65-75% range, the range is now 73-77%. The lowest percentage counted in the loading is 60%, as opposed to 50% for Class 3. The number of meaningful competitions should be 5.

The maximum number of hours per week spent in weightlifting training should not exceed 16.

The percentage of the annual load given over to snatching exercises (classic snatch, snatches from the hang, and from blocks) has been found to ideally comprise 16% of the annual volume, while the cleaning and jerking exercises (classic clean & jerk, cleans, cleans from the hang and from blocks, and jerks and power jerks from racks) will ideally comprise 22% of the annual volume.

The number of training weeks out of 52 should be 45, made up of 5 9-week macrocycles. The 7 remaining weeks can be divided up into 4 transition weeks, one at the end of each macrocycle except for the last one.

Key Annual Parameters

Variable	Target
Annual repetitions	9,000–11,000
Average intensity	73–77%
Minimum counted load	60%
90–100% snatch and C&J lifts	200–400
Maximum weekly training time	16 hours
Competitions per year	Approximately 5
Training weeks per year	45
Macrocycles per year	5 (9 weeks each)

Distribution of Annual Volume

Exercise Category	% of Annual Volume
Snatch variations	16%
Clean & jerk variations	22%
Squats, pulls, assistance	62%

Macrocycle and Mesocycle Structure

Each year consists of five 9-week macrocycles, totaling 45 training weeks. The remaining seven weeks are allocated as transition periods, typically one week following each macrocycle except the final one.

Volume per Macrocycle

Assuming an annual volume of 9,000 repetitions:

Repetitions per macrocycle: 1,800

Each macrocycle contains three 3-week mesocycles:

Preparation 1
Preparation 2
Pre-competition

The volume ratio between preparation and pre-competition mesocycles is 1.59 : 1.

Mesocycle	Repetitions
Preparation 1	685
Preparation 2	685
Pre-Competition	430
Total	1,800

Weekly Distribution Within a Mesocycle

Week	% of Mesocycle Volume
Week 1	42%
Week 2	32%
Week 3	26%

Weekly Training Frequency

To calculate the number of reps in each macrocycle, mesocycle, microcycle, and day, we should begin with the annual volume of 9,000 reps.

If this is divided by 5 (the number of 9-week macrocycles) the number of repetitions per macrocycle is 1800.

The ratio of a preparation mesocycle volume to a pre-competition mesocycle volume for a Class 2 lifter is 1.59:1. With three mesocycles (two of them being preparation), the ratio of the reps is 1.59:1.59:1. This adds up to a total of 4.18. This can be divided into 1800, giving a ratio of 685 reps for the first preparation month: 685 reps for the second preparation month: 430 reps for the pre-competition month.

3-week mesocycles have their volumes divided into microcycles with the following ratio: 42%:32%:26%

Four-Day Training Week

Day	% of Weekly Volume
Day 1	15%
Day 2	22%
Day 3	28%
Day 4	35%

Three-Day Training Week

Day	% of Weekly Volume
Day 1	26%
Day 2	32%
Day 3	42%

Weekly Volume Distribution Within Each Mesocycle (Repetitions)

Mesocycle	Week 1	Week 2	Week 3
Preparation 1 (Weeks 1–3)	288	219	178
Preparation 2 (Weeks 4–6)	288	219	178
Pre-Competition (Weeks 7–9)	181	138	119

This represents the distribution of the weekly volumes over the three mesocycles

Weekly Training Frequency and Daily Volume Distribution

Weeks 1 and 4 are structured as four-day training weeks.
All other weeks are structured as three-day training weeks.

Daily Volume Distribution Ratios

Four-Day Training Week

Training Day	% of Weekly Volume
Day 1	15%
Day 2	22%
Day 3	28%
Day 4	35%

Three-Day Training Week

Training Day	% of Weekly Volume
Day 1	26%
Day 2	32%
Day 3	42%

Daily repetition volume is calculated by multiplying the weekly volume by the appropriate daily percentage.
Weeks 1–6 correspond to the preparation mesocycles, while Weeks 7–9 correspond to the pre-competition mesocycle.

Daily Repetition Volume Distribution Across the 9-Week Macrocycle

Week 1 (4 Training Days) – Weekly Volume: 288 reps

Day	Daily %	Daily Reps
Day 1	35%	101
Day 2	15%	43
Day 4	28%	81
Day 6	22%	63

Week 2 (3 Training Days) – Weekly Volume: 219 reps

Day	Daily %	Daily Reps
Day 8	42%	92
Day 10	26%	57
Day 12	32%	70

Week 3 (3 Training Days) – Weekly Volume: 178 reps

Day	Daily %	Daily Reps
Day 15	42%	75
Day 17	26%	46
Day 19	32%	57

Week 4 (4 Training Days) – Weekly Volume: 288 reps

Day	Daily %	Daily Reps
Day 22	35%	101
Day 23	15%	43
Day 25	28%	81
Day 27	22%	63

Week 5 (3 Training Days) – Weekly Volume: 219 reps

Day	Daily %	Daily Reps
Day 29	42%	92
Day 31	26%	57
Day 33	32%	70

Week 6 (3 Training Days) – Weekly Volume: 178 reps

Day	Daily %	Daily Reps
Day 36	42%	75
Day 38	26%	46
Day 40	32%	57

Week 7 (Pre-Competition, 3 Training Days) – Weekly Volume: 181 reps

Day	Daily %	Daily Reps
Day 43	42%	76
Day 45	26%	47
Day 47	32%	58

Week 8 (Pre-Competition, 3 Training Days) – Weekly Volume: 138 reps

Day	Daily %	Daily Reps
Day 50	42%	58
Day 52	26%	36
Day 54	32%	44

Week 9 (Pre-Competition, 3 Training Days) – Weekly Volume: 119 reps

Day	Daily %	Daily Reps
Day 57	42%	50
Day 58	32%	38
Day 60	26%	31

weightlifting programing

The 1st Prep Mesocycle ends at Day 19. The 2nd Prep Mesocycle ends at Day 40. This represents the daily repetition volume over the entire 9-week (63-day) Macrocycle. The competition will take place on Day 63.

Sample Training Program

Week 1 (Preparation Mesocycle) 288 repetitions
The numbers to the right represent, respectively, the number of repetitions in the exercise, the number of repetitions in the workout, and the number of repetitions for the week.

Day 1 — Monday (101 repetitions)

Snatch: 60%/2, (70%/2)2, (80%/2)2 10:10:10
Clean & Jerk: 60%/2+1, (70%/2+1)2, (80%/2+1)2 15:25:25
Snatch High Pull: (80%/3)4 12:37:37
Back Squat: 60%/3, (70%/3)2, (80%/3)2 15:52:52
Power Jerk: 60%/3, 65%/3, (70%/3)2 12:64:64
Good Morning: (X/6)4 24:88:88
Overhead Squat: 60%/3, (70%/3)4 15:103:103

Day 2 — Tuesday (43 repetitions)

Power Snatch: 60%/3, 65%/3, (70%/2)3 12:12:115
Power Clean & Power Jerk: 60%/3+2, 65%/3+2, (70%/2+2)2 18:30:133
Clean Deadlift: (80%/3)4 12:42:145

Day 4 — Thursday (81 repetitions)

Snatch: 60%/2, 70%/2, (80%/2)3 10:10:155
Clean & Jerk: 60%/2+1, 70%/2+1, (80%/2+1)3 15:25:170
Clean & Jerk: 60%/2+1, 70%/2+1, (80%/2+1)3 15:25:170
Snatch Extension: (80%/3)4 12:37:182
Front Squat: 60%/3, 70%/3, 75%/3, (80%/3)2 15:52:197
Behind the Neck Push Press: 60%/4, 65%/4, (70%/3)2 14:66:211
Squat Snatch Press: (X/4)4 16:82:227

Day 6 — Saturday (63 repetitions)

Power Snatch & Overhead Squat: 60%/3+3, (65%/3+3)2, (70%/3+3)2 30:30:257
Power Clean & Power Jerk: 60%/3+3, (65%/3+3)2, (70%/3+3)2 30:60:287

Week 2 (Preparation Mesocycle) 219 repetitions

Day 8 — Monday (92 repetitions)

Snatch: 60%/2, 70%/2, (80%/2)4 12:12:12
Power Clean & Jerk: 60%/2+2, 65%/2+2, (70%/2+2)2 16:28:28
Clean Deadlift: 80%/4, (85%/3)3 13:41:41
Back Squat: 60%/4, (70%/4)2, (80%/3)2 18:59:59
Press: (X/4)4 16:75:75
Good Morning: (X/4)4 16:91:91

Day 10 — Wednesday (57 repetitions)

Power Snatch: 60%/2, 65%/2, (70%/2)3 10:10:101
Clean: 60%/3, (70%/3)2, (80%/3)2 15:25:116
Snatch High Pull: (80%/4)4 16:41:132
Back Squat: 60%/4, (70%/4)2, 75%/4 16:57:148

Day 12 — Friday (70 repetitions)

Snatch: 60%/3, (70%/3)2, (80%/3)2 15:15:163
Hang Power Clean: 60%/4, (65%/3)2, (70%/3)2 16:31:179
Jerk off Rack: 60%/3, (70%/3)2, (80%/3)2 15:46:194
Clean Extension: (80%/4)4 16:60:210
Bench Press: (X/3)3 09:69:219

Week 3 (Preparation Mesocycle) 178 Repetitions

Day 15 — Monday (75 repetitions)

Power Snatch: 60%/3, (65%/3)2, (70%/3)2 15:15:15
Clean & Jerk: 60%/1+3, (70%/1+3)2, (80%/1+2)2 18:33:33
Snatch Extension: (85%/3)4 12:45:45
Front Squat: 60%/3, (70%/3)2, (80%/3)2 15:60:60
Press: (X/3)5 15:75:75

Day 17 — Wednesday (46 repetitions)

Snatch: 60%/2, 70%/2, 75%/2, 80%/2 08:08:83
Power Clean: 60%/3, 65%/3, (70%/3)2 12:20:95
Back Squat: 60%/3, 70%/3, 80%/3, 85%/2 11:31:106
Clean Extension: (80%/3)5 15:46:121

Day 19 — Friday (57 repetitions)

Hang Power Snatch: 60%/3, (65%/3)2, (70%/3)2 15:15:136
Clean & Jerk: 60%/3+1, (70%/3+1)2, (80%/3+1)2 20:35:156
Back Squat: 60%/4, 70%/4, (80%/3)3 17:52:173

Week 4 (Preparation Mesocycle) 288 repetitions

Day 22 — Monday (101 repetitions)

Hang Snatch: 60%/3, (70%/3)2, (80%/3)3 18:18:18
Power Clean: 60%/4, (65%/4)2, (70%/3)2 18:36:36
Behind the Neck Power Jerk: 60%/4, (65%/4)2, (70%/3)2 18:54:54
Snatch Extension: (80%/4)4 16:70:70
Front Squat: 60%/4, (70%/4)2, (80%/4)2 20:90:90
Bench Press: (X/3)4 12:102:102

Day 23 —Tuesday (43 repetitions)

Power Snatch: 60%/2, (65%/2)2, (70%/2)2 10:10:112
Clean: 60%/4, (70%/4)2, (80%/3)2 18:28:130
Power Jerk: 60%/3, (65%/3)2, (70%/3)2 15:43:145

Day 25 —Thursday (81 repetitions)

Snatch: 60%/2, 70%/2, 80%/2, (85%/2)2 10:10:155
Power Clean & Power Jerk: 60%/3+3, (65%/3+3)2, (70%/3+3)2 30:40:185
Clean Deadlift: (85%/4)4 16:56:201
Back Squat: 60%/4, (70%/4)2, (80%/4)2 20:76:221
Press: (X/2)4 08:84:229

Day 27 — Saturday (63 repetitions)

Power Snatch & Overhead Squat: 60%/3+3, (65%/3+3)2, (70%/3+3)2 30:30:259
Clean: 60%/2, 70%/2, 80%/2, 85%/2 08:38:267
Snatch High Pull: (80%/4)4 16:54:283
Back Squat: 60%/2, 70%/2, 80%/2, 85%/2 08:62:291

Week 5 (Preparation Mesocycle) 219 repetitions

Day 29 — Monday (92 repetitions)

Snatch: 60%/3, 70%/3, 80%/3, 85%/2, (80%/3)2 17:17:17
Hang Power Clean: 60%/3, 65%/3, (70%/302 12:29:29
Power Jerk: 60%/3, 65%/3, (70%/3)2 12:41:41
Clean Extension: (80%/3)2, (85%/2)2 10:51:51
Back Squat: 60%/3, 70%/3, (80%/3)2, (85%/2)2 16:67:67
Good Morning: (X/6)4 24:91:91

Day 31 — Wednesday (57 repetitions)

Hang Power Snatch: 60%/3, 65%/3, (70%/3)2 12:12:103
Clean & Jerk: 60%/3+1, 70%/3+1, (80%/3+1)2 16:28:119
Snatch High Pull: (85%/3)4 12:40:131
Front Squat: 60%/3, 70%/3, (80%/3)3 15:55:146

Day 33 — Friday (70 repetitions)

Snatch: 60%/2, 70%/2, (80%/2)2, 85%/2 10:10:156
Cleans: 60%/2, 70%/2, (80%/2)3 10:20:166
Jerk off Rack: 60%/2, 70%/2, (80%/2)3 10:30:176
Romanian Deadlift: (85%/3)4 12:42:188
Back Squat: 60%/4, (70%/4)2, (80%/4)2 20:62:208
Press: (X/3)4 12:74:221

Week 6 (Preparation Mesocycle) 178 repetitions

Day 36 — Monday (75 repetitions)

Hang Power Snatch: 60%/3, 65%/3, (70%/3)2 12:12:12
Power Clean & Power Jerk: 60%/3+2, 65%/3+2, (70%/2+2)2 18:30:30
Snatch Extension: (80%/4)4 16:46:46
Back Squat: 60%/4, (70%/4)2, 80%/4, 85%/2, 80%/4 22:68:68
Press: (X/2)4 08:76:76

Day 38 — Wednesday (46 repetitions)

Snatch: 60%/2, 70%/2, 80%/2, 85%/2, 90%/1 09:09:85
Clean & Jerk: 60%/2+2, 70%/2+2, 80%/2+2, 85%/2+1, 90%/1+1 17:26:97
Clean Extension: (90%/2)4 08:34:105
Front Squat: 60%/2, 70%/2, 80%/2, 85%/2, (90%/2)2 12:46:117

Day 40 — Friday (57 repetitions)

Power Snatch: 60%/3, 65%/3, (70%/3)3 15:15:132
Power Clean: 60%/3, 65%/3, (70%/3)3 15:30:147
Power Jerk: 60%/2, (70%/2)3 08:38:155
Back Squat: 60%/3, 70%/3, 80%/3, 85%/3, 90%/1 13:51:168
Press: (X/2)3 06:57:174

Week 7 (Pre-Competition Mesocycle) 181 Repetitions

Day 43 —Monday (76 repetitions)

Snatch: 60%/2, 70%/2, 80%/2, 85%/2, 90%/1, 80%/2, 85%/2, 90%/1 14:14:14
Clean & Jerk: 60%/2+1, 70%/2+1, 80%/2+1, 85%/2+1, 90%/1+1, 80%/2+1, 85%/2+1, 90%/1+1 22:36:36
Snatch Extension: (90%/2)4 08:44:44
Front Squat: 60%/3, 70%/3, 80%/3, 85%/3, 90%/2, 80%/3, 85%/2 19:63:63
Press: (X/3)4 12:75:75

Day 45 — Wednesday (47 repetitions)

Power Snatch: 60%/2, 65%/2, 70%/2, 75%/1, 65%/2, 70%/2 11:11:86
Power Clean & Jerk: 60%/2+1, 65%/2+1, 70%/2+1, 75%/1+1, 65%/2+1, 70%/2+1 17:28:103
Clean High Pull: (85%/3)4 12:40:115
Back Squat: 60%/2, 70%/2, 80%/2, 85%/2 08:48:123

Day 47 — Friday (58 repetitions)

Snatch: 60%/2, 70%/2, (80%/2)2 08:08:131
Clean & Jerk: 60%/2+1, 70%/2+1, (80%/2+1)2 12:20:143
Snatch High Pull: (90%/2)4 08:28:151
Back Squat: 60%/1, 70%/1, 80%/1, (85%/3)3 12:40:163
Good Morning: (X/5)4 20:60:183

Week 8 (Pre-Competition Mesocycle) 138 repetitions

Day 50 — Monday (58 repetitions)

Snatch: 60%/1, 70%/1, 80%/1, 85%/1, 90%/1, 95%/1, 85%/1, 90%/1 08:08:08
Clean & Jerk: 60%/1+1, 70%/1+1, 80%/1+1, 85%/1+1, 90%/1+1, 95%/1+1, 85%/1+1, 90%/1+1 16:24:24
Front Squat: 60%/2, 70%/2, 80%/2, 85%/2, 90%/2, 95%/1, 90%/2 13:37:37
Clean Extension: (90%/2)4 08:45:45
Push Press: 60%/3, 65%/3, (70%/2)3 12:57:57

Day 52 — Wednesday (36 repetitions)

Power Snatch: 60%/2, 65%/2, 70%/2, 75%/1, 70%/2 09:09:66
Power Clean & Power Jerk: 60%/2+1, 65%/2+1, 70%/2+1, 75%/1+1, 70%/2+1 14:23:80
Back Squat: 60%2/ 70%/2, 80%/2, 85%/2, 90%/2, (95%/1)2 12:35:92

Day 54 — Friday (44 repetitions)

Snatch: 60%/1, 70%/1, 80%/1, 85%/1, 90%/1, 85%/1, 90%/1 07:07:99
Clean & Jerk: 60%/1+1, 70%/1+1, 80%/1+1, 85%/1+1, 90%/1+1, 85%/1+1, 90%/1+1 14:21:113
Front Squat: 60%/2, 70%/2, 80%/2, 90%/2, 95%/1, 90%/2, 95%/1 12:33:125
Snatch High Pull: (95%/2)4 08:41:133

Week 9 (Pre-competition Mesocycle) (119 reps)

Day 57 — Monday (50 reps)

Snatch High Pull: (95%/2)4 08:41:133
Snatch: 60%/1, 70%/1, 80%/1, (85%/1)3 06:06:06
Clean & Jerk: 60%/1+1, 70%/1+1, 80%/1+1, (85%/1+1)3 12:18:18
Snatch High Pull: (90%/2)4 08:26:26
Front Squat: 60%/2, 70%/2, 80%/2, 85%/2, 90%/1, 85%/2 11:37:37
Press: (X/3)4 12:49:49

Day 58 —Tuesday (38 reps)

Power Snatch: 60%/1, 65%/1, 70%/1, 75%/1, 70%/1 05:05:54
Power Clean & Jerk: 60%/1+1, 65%/1+1, 70%/1+1, 75%/1+1, 70%/1+1 10:15:64
Clean High Pull: 80%/2, 85%/2, 90%/1, 80%/2 07:22:71
Back Squat: 60%/3, 70%/3, 80%/3, 85%/2 11:33:82