Beginner’s Guide to Week 1 of a Weightlifting Macrocycle

Published: 2025-08-05

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BI get the feeling that there are still too many people out there who would like to make progress as weightlifters but still don’t understand the principles behind appropriate programming. Allow me to cover some of those basics in this post for the new folks and to review them (which never hurts) for the more experienced.

What Is a Macrocycle in Weightlifting?

A macrocycle is a time span of training geared to elicit a specific response during a competition at the conclusion. It can be as short as 6 weeks for a first-time competitor or as long as 20 weeks or more for an elite-level athlete. It is generally broken down into 3 to 4-week blocks called mesocycles. The blocks are designated as Preparation or Pre-Competition.

The Role of Mesocycles: Preparation vs Pre-Competition

A preparation mesocycle is programmed to exceed the capacity of the athlete to recover fully. It is the most rigorous period of a macrocycle, and toward the end, it is characterized by two physiological events—diarrhea and waking up 4 to 5 times per night. The goal is to tax the endocrine glands beyond their normal capacity to secrete the hormones that enable recovery.

A pre-competition mesocycle is a period during which the body can recover and overcompensate from the preparation by secreting greater concentrations of hormones. The nervous system is stimulated by higher intensities and lower training volumes achieved by programming the training for greater event specificity.

How to Classify Athletes for Load and Volume Progression

The following classification tables provide a generalized guide as to how to increase volume and load during preparation.

Women’s Weightlifting Classification Table (By Weight Class)

Men’s Weightlifting Classification Table (By Weight Class)

The further the athlete is classified to the right side of the table, the higher the volume and load.

How to Set 100% Goal Weights for Your Macrocycle

For each macrocycle, 100% goal weights must be determined. They are 100% goal weights for snatch, clean & jerk, back squat, and front squat. These must be related to the 100% goal weight for the clean & jerk.

Snatch goal weight should be 78 to 82% of the clean & jerk 100%.
Back squat goal weight should be at least 131% of clean & jerk 100%.
Front squat goal weight should be at least 105% of clean & jerk 100%.

The total of goal weights of the snatch and clean & jerk should add up to a total that exceeds the current total record.

Week 1 Sample Training Plan for Intermediate Weightlifters

I’m including the first week of a macrocycle that is appropriate for a Class 1 or Candidate for Master of Sport Athlete.

Weightlifting Exercises and Percentages for Each Training Day

Day 1—Monday (New percentages)

Snatch: 60%/2, 70%/2, (80%/2)4
Clean & Jerk: 60%/2+1, 70%/2+1, (80%/2+1)3
Snatch High Pull: (80%/3)4
Back Squat: 60%/3, 70%/3, (80%/2)4
Press: (X/3)4

Day 2—Tuesday

Power Snatch: 60%/2, (70%/2)3
Power Clean & Jerk: 60%/2+2, (70%/2+1)3
Clean Extension: (80%/3)4
Push Press: 60%/3, (70%/3)3

Day 3—Wednesday

Front Squat: 60%/3, 70%/3, (80%/3)3
Behind the Neck Power Jerk: 60%/3, (70%/3)3

Day 5—Friday

Snatch: 60%/3, 70%/3, (80%/2)3
Clean & Jerk: 60%/3+1, 70%/3+1, (80%/2+1)3
Snatch Extension: (80%/4)4
Press: (X/3)4

Day 6—Saturday

Hang Power Snatch: 60%/2, (70%/2)3
Hang Power Clean & Jerk: 60%/2P+1, (70%/2+1)3
Clean High Pull: (80%/4)4
Back Squat: 60%/3, 70%/3, 80%/3, 85%/2, 80%/3, 85%/1

Where to Learn More About Advanced Weightlifting Programming

If you are interested in going into this topic in more depth, my book WEIGHTLIFTING PROGRAMMING is available at:
https://www.takanoweightlifting.com/new-products

If you want programming for Beginners, Intermediates, and Advanced made available on a weekly basis—plus much more—you can sign up at:
https://takanoweightliftingcoaching.net/vsl-order-formeicq33md