Elite Weightlifting Program: A 12-Week Plan for Class 1 Lifters

Published: 2024-09-03

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Here’s a sample training program for those lifters who qualified for class 2 status in this article.

Just a cautionary note for those of you who might be following these programs: In order for progress to be made as one moves through the levels, the annual volume must increase.

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 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.

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.

Class 1 lifters should compete regularly to develop competitive skills. This macrocycle can be repeated until the athlete achieves Candidate for Master of Sport totals.

The numbers to the left are the number of repetitions per exercise, followed by the number of repetitions per session, followed by the number of repetitions per week.

Sample Program

WEEK 1 (Preparation Mesocycle) 427 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.