Comprehensive 17-Week Weightlifting Program for Master of Sport Candidates: Maximize Your Strength and Performance

Published: 2024-09-30

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Here’s a sample training program for those lifters who qualified for Master of Sport status in this article.

To begin this program, you will need to determine goal 100% figures that are to be achieved at the end of the macrocycle in a competition. This is a 12 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 and 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.

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 up into two 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.