MALE WEIGHTLIFTING TRAINING PROGRAM

 

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                                                                                              DEMO VERSION

 

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PREPARATION PERIODS

GENERAL PREPARATION PERIOD

The main objectives are improving the general and supporting physical development of athletes, increasing the functional systems’ capacity, various technique drills, and working out the elements and phases of competition exercises.

SPECIAL PREPARATION PERIOD

This period is intended to provide a high level of preparedness for competition activity by increasing the amount of special preparatory and competition exercises. The training program is focused on the development of power-speed skills, coordination, and special endurance, building on the foundation created during the previous period. More attention is paid to working out the competition technique.

COMPETITION PERIOD

The main task here is to maintain and improve the level of special preparedness. Plenty of single high-intensity reps in SNATCH and CLEAN&JERK together with gradually reduced volume in other special exercises helps to bring the athlete to their peak for competition day.

GOOD FOR

· Intermediate and advanced weightlifters.

· Athletes who want to increase explosive strength and develop Olympic weightlifting technique.

*For personal use only

PROGRAM SUMMARY

Duration

12 weeks (60 workouts)

For (level)

Intermediate and Advanced

In addition

Detailed description of each training period

Format

PDF

Language

ENG

Training Programs are Non-Refundable. 

REQUIRED EQUIPMENT AND ACCESSORIES:

✔ Barbell

✔ Bumper Plates

✔ Squat Rack

✔ PVC

✔ GHD (optional)

✔ Rubber bands

✔ Blocks (or you can use weightlifting plates)

✔ Plyometric Box (recommended/approx. 20-24 Inch)

✔ Straps