How to Train as a Candidate for Master of Sport in Weightlifting: Volume, Intensity Zones, and Macrocycle

Published: 2026-02-03

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What does “Candidate for Master of Sport” means

A Candidate for Master of Sport (CMS) athlete is moving toward either being a lifestyler or a paraprofessional. The training demands, restoration requirements, and feeding needs often make full-time employment either impossible or overly demanding.

A CMS lifter is typically qualified for national-level competition, performs well on the platform, and may already have qualified for minor international competition (especially juniors). They are usually sophisticated in logistics and travel skills for national competitions. CMS is considered the last classification before entering the high mastery stage.

CMS qualifying totals

Performance expectations at CMS level

CMS weightlifters should:

Have no technical faults
Display excellent speed characteristics
Have developed the ability to train rigorously on a daily basis

Talent is often reflected in speed retention during preparation cycles. Lesser athletes show a significant drop in speed qualities during this phase, while talented athletes show a much smaller decline.

Exercise selection

Exercise variety becomes slightly smaller than Class 1, but only to a limited degree. The focus shifts toward strength development in an athlete who is already balanced for executing the snatch and clean & jerk.

Key programming changes vs earlier classes:

Fewer pulling movements from varying hang heights and blocks
No partial movements
The main variant becomes loading, not exercise choice
Some remediation exercises may be used temporarily, then removed once balance is restored

CMS Exercise Menu

Snatch
Clean & Jerk
Cleans
Jerk off Rack
Power Snatch
Power Clean
Power Jerk
Snatch Pull (or Extension)
Clean Pull (or Extension)
Snatch Deadlift (Halting, Slow and Eccentric)
Clean Deadlift (Halting, Slow and Eccentric)
Romanian Deadlift (May be on blocks)
Back Squat (Halting, Slow and Eccentric)
Front Squat (Halting, Slow and Eccentric)
Push Press
Press
Good Mornings
Overhead Squat

Yearly loading parameters

These figures represent trends and approaches and may be adjusted for individual circumstances. Ranges are used to allow specific coaching adjustments.

Annual volume: 13,000 to 17,000 reps
90% to 100% zone (snatch and clean & jerk exercises): 300 to 500 reps

How power variations affect intensity interpretation

The 90% to 100% range for snatch and clean & jerk exercises must be considered in light of the lower potential for power snatches, power cleans, and power jerks.

A working interpretation:

If 100% power snatch ≈ 80% classic snatch, then most power snatch reps fall around 65% to 70% of classic snatch
A 90% power snatch then approximates 72% of the classic snatch

Including power snatches, power cleans, and power jerks inside the snatch / clean & jerk exercise categories affects:

Average intensity
Intensity profile distribution

Annual intensity and lift distribution targets

Relative intensity in snatch and clean & jerk exercises: 73% to 75%
Snatch lift repetitions: ~21%
Clean & jerk lift repetitions: ~17%
This is the first class where snatch lifts exceed clean & jerk lifts
“Snatch lifts” and “Clean & Jerk lifts” include complete lifts: classic lifts, power snatches, power cleans, and power jerks

Mesocycle volume norms

Average four-week preparation mesocycle volume: 1,680
Average four-week pre-competition mesocycle volume: 1,072

Loading zones: distribution of yearly volume

Notes

The snatch category includes power snatches
The clean & jerk category includes power cleans and power jerks
Squats include front and back squats
Fundamental exercises include all movements from groups 1–10 in Chapter 8, excluding presses and good mornings (excluded due to variability vs classic lifts/squats)

Macrocycle calculations and structure

A workable approach:

2 four-week preparation mesocycles
Followed by 1 four-week pre-competition mesocycle
A transitional week may follow each of the two most important competitions of the year

Mesocycle weekly distribution: