Intermediate level 3 days a week for 12 weeks before competition
Ian Moir
Daily schedule
This program is designed for three days training per week, and extends over
twelve weeks with a taper to a competition at the end. It is aimed at a lifter
with an intermediate level of technique.
NOTE Three days per week is the minimum amount of training required to make
significant gains in competition performance. Each day of training should be
followed by at least one rest day.
Hieroglyphics
The program should be interpreted in the following manner :
Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition
of jerk, e.g. one Clean followed by a Clean and Jerk.
Snatch 80% 3r x 4s, means four sets of three repetitions.
Percentages
The intensities shown in the program refer to the percentage of the PERSONAL
BEST or MAXIMUM POSSIBILITY for EACH EXERCISE, excepting Pulls and Rumanian
Pulls. The maximum possibility is the heaviest weight the lifter could
successfully achieve on the particular training day. For instance, if a lifter
has a personal best snatch of 100 kg, but is only capable of lifting 95 kg
during a particular period, due to an absence from training, then for that
period the lifter has a maximum possibility o f 95 kg for the snatch. The
maximum weight for Snatch Pulls and Clean Pulls is considered to be 110% of
Snatch and Clean respectively. The percentages for Rumanian Pulls are calculated
from the best Clean.
Conditioning Exercises
At the conclusion of each training session, lifters must perform ONE exercise
from EACH group of abdominal and lower back conditioning exercises which appear
at the bottom of the daily schedule.
Tonnage
The tonnage is the number of repetitions successfully performed multiplied by
the weight lifted for each repetition. This program is written according to the
repetitions allocated to each week and the percentage of repetitions apportioned
to each exercise. When a lifter fails an attempt, it is counted as a repetition
but not considered when calculating the tonnage. When a lifter fails an attempt
at a weight which is less than the prescribed top weight for a particular
exercise the coach must consider the reason for failure and reduce the intensity
of the remaining repetitions if necessary. This reduction in intensity will be
reflected in the tonnage recorded.
Warm Up
A general warm-up and stretching routine is necessary, along with stretching at
the end of the training session.
The program shows training beginning at 80% intensity. Obviously a specific
warm-up for each exercise is necessary. The following warm-up must take place
before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r
Evaluation
Lifters must record all training sessions. These records must show all
repetitions, successful or not, performed at each weight for every exercise.
They must also show the duration of the entire training session and the amount
of time spent on each exercise. Either the lifter or the coach must calculate
the tonnage for each exercise and the daily total.
PREPARATORY PERIOD WEEK 1 WEEKLY REPETITIONS : 210 DISTRIBUTION OF REPETITIONS : Classical 20%Assistance 80% Day 1 Snatch 80% 3r x 2s, 80% 2r Power Clean 80% 3r x 3s, 75% 3r x 4s Jerk From Rack 80% 3r, 80% 2r x 2s Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r Rumanian Pull 80% 3r x 4s Group 1 Group 2 Group 3 Day 2 Clean 80% 3r x 2s Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r Snatch Balance 80% 3r x 3s, 75% 3r x 4s Clean Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r Back Squat 80% 3r, 85% 2r, 80% 3r x 4s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 3r, 75% 3r x 2s Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1] Snatch Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r, Front Squat 80% 3r, 85% 2r, 80% 3r x 4s Good Morning 80% 3r x 3s, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 2 WEEKLY REPETITIONS : 210 DISTRIBUTION OF REPETITIONS :Classical 20% Assistance 80% Day 1 Snatch 80% 3r, 85% 2r, 80% 3r Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s Jerk From Rack 80% 3r, 85% 2r, 80% 2r Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 85% 2r, 80% 2r Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s Snatch Balance 80% 3r, 85% 2r x 3s, 75% 3r x 4s Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2] Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Good Morning 80% 3r, 85% 2r x 3s, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 3 WEEKLY REPETITIONS : 180 DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80% Day 1 Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r Snatch Balance 80% 3r, 90% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1] Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r Good Morning 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 4 WEEKLY REPETITIONS : 210 DISTRIBUTION OF REPETITIONS : Classical 20%Assistance 80% Day 1 Snatch 80% 3r, 85% 2r, 80% 3r Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s Jerk From Rack 80% 3r, 85% 2r, 80% 2r Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 85% 2r, 80% 2r Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s Snatch Balance 80% 3r, 85% 2r x 3s, 75% 3r x 4s Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2] Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s Good Morning 80% 3r, 85% 2r x 3s, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 5 WEEKLY REPETITIONS : 180 DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80% Day 1 Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r Snatch Balance 80% 3r, 90% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1] Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r Good Morning 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 6 WEEKLY REPETITIONS : 210 DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80% Day 1 Snatch 80% 3r, 90% 1r, 95% 1r, 80% 3r Power Clean 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r Jerk From Rack 80% 3r, 90% 1r, 95% 1r, 85% 2r, Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 3s Rumanian Pull 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Day 2 Clean 80% 2r, 90% 1r, 95% 1r, 85% 2r Power Snatch 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s Snatch Balance 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r,80% 3r x 3s Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s Group 1 Group 2 Group 3 Day 3 Snatch From Knee 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1] Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s Good Morning 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches PREPARATORY PERIOD WEEK 7 WEEKLY REPETITIONS : 180 DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80% Day 1 Snatch 80% 3r, 90% 1r, 100%, 85% 2r Power Clean 80% 3r, 90% 1r, 100% 1r, 85% 2r, 95% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r, 80% 2r Jerk From Rack 80% 2r, 90% 1r, 95% 1r, 85% 2r Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r x 2s Rumanian Pull 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r, 80% 2r Group 1 Group 2 Group 3 Day 2 Snatch From Knee 80% 3r, 90% 1r, 85% 1r, 80% 2r Clean & Jerk 80%[1+1], 90%[1+1], 100%[1+1], 85%[1+1], 80%[1+1] Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s Good Morning 80% 3r, 90% 1r, 100% 1r, 80% 3r x 2s Group 1 Group 2 Group 3 Day 3 Power Clean 80% 2r, 90% 1r x 2s, 85% 2r Power Snatch 80% 3r, 90% 1r x 2s, 85% 2r, 80% 3r x 2s Snatch Balance 80% 3r, 90% 1r x 3s, 85% 2r, 90% 1r, 80% 3r x 3s Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION PERIOD WEEK Weekly Repetitions : 180 Distribution Of Repetitions : Classical 30% Assistance 70% DAY 1 Snatch 80% 3r, 85% 2r x 2s, 80% 3r Power Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r Jerk From Rack 80% 3r, 85% 2r, 80% 3r Front Squat 80% 3r, 85% 2r x 2s, 80% 3r Rumanian Pulls 80% 3r, 85% 2r x 3s, 80% 2r x 2s Group 1 Group 2 DAY 2 Clean 80% 3r, 85% 2r, 80% 3r Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r Clean Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s Back Squat 80% 3r, 85% 3r x 4s, 80% 2r x 2s Group 1 Group 2 Group 3 DAY 3 Snatch 80% 3r, 85% 2r x 3s, 80% 3r Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r Snatch Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s Front Squat 80% 3r, 85% 2r, 80% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION PERIOD WEEK 9 Weekly Repetitions : 210 Distribution Of Repetitions : Classical 30% Assistance 70% DAY 1 Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s, 80% 2r Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r Front Squat 80% 3r, 85% 3r, 90% 2r x 2s, 85% 2r Rumanian Pulls 80% 3r, 85% 3r x 3s, 80% 3r Group 1 Group 2 DAY 2 Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s Clean Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r x 2s Group 1 Group 2 Group 3 DAY 3 Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 3r, 80% 2r Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r Snatch Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 2r Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION PERIOD WEEK 10 Weekly Repetitions : 180 Distribution Of Repetitions : Classical 30% Assistance 70% DAY 1 Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 4s Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r Rumanian Pulls 80% 3r, 85% 2r x 5s Group 1 Group 2 DAY 2 Clean 80% 3r, 85% 2r, 90% 1r x 3s Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 1r, 90% 2r x 3s Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r x 2s Group 1 Group 2 Group 3 DAY 3 Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 2r, 90% 2r x 3s Front Squat 80% 3r, 85% 2r, 90% 2r x 2s Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION PERIOD WEEK 11 Weekly Repetitions : 150 Distribution of Repetitions : Classical 50% Assistance 50% DAY 1 Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 2s Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 3r x 2s, 80% 2r Group 1 Group 2 Group 3 DAY 2 Power Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 4s, 80% 2r Pwr Clean & Pwr Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r x 2s, 80% 2r x 2s Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r Group 1 Group 2 Group 3 DAY 3 Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 2r x 3s Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches COMPETITION TAPER WEEK WEEK 12 Weekly Repetitions : 100 Distribution of Repetitions : Classical 50% Assistance 50% DAY 1 Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r Group 1 Group 2 Group 3 DAY 2 Snatch 80% 3r, 85% 2r, 80% 3r x 2s Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s Group 1 Group 2 Group 3 DAY 3 Power Snatch 80% 3r x 5s Pwr Clean & Split Jerk 80% 2r x 5s Group 1 Group 2 Group 3 DAY 4 COMPETITION Group 1 Group 2 Group 3 Bench Press Sit Ups Hyperextension Press Behind Neck Leg Raises Back Raises Dumbell Press Crunches