Weightlifting
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International Master of Sport (IMS): The Ultimate Olympic Weightlifting Training Program for Elite Performance PART 2
THIS IS PART 2 OF THIS ARTICLE:
Sample Training
This is a detailed program showing the specific exercises with accompanying appropriate percentages, repetitions, and sets. The numbers in the column to the right represent the exercise volume, the daily volume, and the weekly volume, respectively. The total weekly volume follows the boldfaced week designation, and the daily volume follows each day. On the days when the volume exceeds 100 repetitions, the training is divided into two sessions. The first one is after breakfast has been digested, and the second one is in the afternoon, after lunch and ideally a brief nap.
Week 1 — Preparation Mesocycle 1
Total Volume: 708 repetitions
Day 1 — Monday
Total: 184 repetitions
Day 2 — Tuesday
Total: 78 repetitions
Day 3 — Wednesday
Total: 156 repetitions
Day 4 — Thursday
Total: 78 repetitions
Day 5 — Friday
Total: 135 repetitions
Day 6 — Saturday
Total: 78 repetitions
Day 7 — Sunday
Rest
Week 2 — Preparation Mesocycle
Total Volume: 542 repetitions
Day 8 — Monday
Total: 141 repetitions
Day 9 — Tuesday
Total: 60 repetitions
Day 10 — Wednesday
Total: 119 repetitions
Day 11 — Thursday
Total: 60 repetitions
Day 12 — Friday
Total: 103 repetitions
Day 13 — Saturday
Total: 60 repetitions
Day 14 — Sunday
Rest
Week 3 — Preparation Mesocycle
Total Volume: 637 repetitions
Day 15 — Monday
Total: 166 repetitions
Day 16 — Tuesday
Total: 70 repetitions
Day 17 — Wednesday
Total: 121 repetitions
Day 18 — Thursday
Total: 70 repetitions
Day 19 — Friday
Total: 140 repetitions
Day 20 — Saturday
Total: 70 repetitions
Week 4 — Preparation Mesocycle
Total Volume: 472 repetitions
Day 22 — Monday
Total: 123 repetitions
Day 23 — Tuesday
Total: 90 repetitions
Day 24 — Wednesday
Total: 52 repetitions
Day 25 — Thursday
Total: 104 repetitions
Day 26 — Friday
Total: 52 repetitions
Day 27 — Saturday
Total: 52 repetitions
Week 5 — Preparation Mesocycle
Total Volume: 708 repetitions
Day 29 — Monday
Total: 184 repetitions
Day 30 — Tuesday
Total: 78 repetitions
Day 31 — Wednesday
Total: 156 repetitions
Day 32 — Thursday
Total: 78 repetitions
Day 33 — Friday
Total: 135 repetitions
Day 34 — Saturday
Total: 78 repetitions
Week 6 — Preparation Mesocycle
Total Volume: 637 repetitions
Day 36 — Monday
Total: 166 repetitions
Day 37 — Tuesday
Total: 70 repetitions
Day 38 — Wednesday
Total: 140 repetitions
Day 39 — Thursday
Total: 70 repetitions
Day 40 — Friday
Total: 121 repetitions
Day 41 — Saturday
Total: 70 repetitions
Week 7 — Preparation Mesocycle
Total Volume: 472 repetitions
Day 43 — Monday
Total: 123 repetitions
Day 44 — Tuesday
Total: 104 repetitions
Day 45 — Wednesday
Total: 52 repetitions
Day 46 — Thursday
Total: 90 repetitions
Day 47 — Friday
Total: 52 repetitions
Day 48 — Saturday
Total: 52 repetitions
Week 8 — Preparation Mesocycle
Total Volume: 542 repetitions
Day 50 — Monday
Total: 141 repetitions
Day 51 — Tuesday
Total: 60 repetitions
Day 52 — Wednesday
Total: 119 repetitions
Day 53 — Thursday
Total: 60 repetitions
Day 54 — Friday
Total: 103 repetitions
Day 55 — Saturday
Total: 60 repetitions
Week 9 — Preparation Mesocycle
Total Volume: 708 repetitions
Day 57 — Monday
Total: 184 repetitions
Day 58 — Tuesday
Total: 78 repetitions
Day 59 — Wednesday
Total: 156 repetitions
Day 60 — Thursday
Total: 78 repetitions
Day 61 — Friday
Total: 135 repetitions
Day 62 — Saturday
Total: 78 repetitions
Week 10 — Preparation Mesocycle
Total Volume: 542 repetitions
Day 64 — Monday
Total: 141 repetitions
Day 65 — Tuesday
Total: 60 repetitions
Day 66 — Wednesday
Total: 119 repetitions
Day 67 — Thursday
Total: 60 repetitions
Day 68 — Friday
Total: 103 repetitions
Day 69 — Saturday
Total: 60 repetitions
Week 11 — Preparation Mesocycle
Total Volume: 637 repetitions
Day 71 — Monday
Total: 166 repetitions
Day 72 — Tuesday
Total: 70 repetitions
Day 73 — Wednesday
Total: 140 repetitions
Day 74 — Thursday
Total: 70 repetitions
Day 75 — Friday
Total: 121 repetitions
Day 76 — Saturday
Total: 70 repetitions
Week 12 — Preparation Mesocycle
Total Volume: 472 repetitions
Day 78 — Monday
Total: 123 repetitions
Day 79 — Tuesday
Total: 90 repetitions
Day 80 — Wednesday
Total: 52 repetitions
Day 81 — Thursday
Total: 104 repetitions
Day 82 — Friday
Total: 52 repetitions
Day 83 — Saturday
Total: 52 repetitions
Week 13 — Pre-Competition Mesocycle
Total Volume: 450 repetitions
Day 85 — Monday
Total: 117 repetitions
Day 86 — Tuesday
Total: 50 repetitions
Day 87 — Wednesday
Total: 99 repetitions
Day 88 — Thursday
Total: 50 repetitions
Day 89 — Friday
Total: 86 repetitions
Day 90 — Saturday
Total: 50 repetitions
Week 14 — Pre-Competition Mesocycle
Total Volume: 345 repetitions
Day 92 — Monday
Total: 45 repetitions
Day 93 — Tuesday
Total: 104 repetitions
Day 94 — Wednesday
Rest
Day 95 — Thursday
Total: 93 repetitions
Day 96 — Friday
Total: 52 repetitions
Day 97 — Saturday
Total: 52 repetitions
Week 15 — Pre-Competition Mesocycle
Total Volume: 405 repetitions
Day 99 — Monday
Total: 122 repetitions
Day 100 — Tuesday
Total: 61 repetitions
Day 101 — Wednesday
Rest
Day 102 — Thursday
Total: 109 repetitions
Day 103 — Friday
Total: 53 repetitions
Day 104 — Saturday
Total: 61 repetitions
Week 16 — Pre-Competition Mesocycle
Total Volume: 300 repetitions
Day 106 — Monday
Total: 105 repetitions
Day 107 — Tuesday
Total: 45 repetitions
Day 108 — Wednesday
Rest
Day 109 — Thursday
Total: 84 repetitions
Day 110 — Friday
Rest
Day 111 — Friday
Total: 66 repetitions
Week 17 — Pre-Competition Mesocycle
Total Volume: 150 repetitions
Day 113 — Monday
Total: 63 repetitions
Day 114 — Tuesday
Total: 39 repetitions
Day 115 — Wednesday
Rest
Day 116 — Thursday
Total: 48 repetitions
Day 117 — Friday
Rest
Day 118 — Saturday
Rest
Day 119 — Sunday
Competition
