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  • 8 Week Strength Training Program

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    bobbyatopk
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    The document outlines an 8-week training program split into a 4-week repetitive effort phase and a 4-week maximum effort phase. The repetitive effort phase focuses on variations and doubles of snatches and cleans with 5 sets of front squats. The maximum effort phase emphasizes singles of snatches and cleans with lower variations and 3-5 sets of back squats and pulls. Both phases include pulls, squats, and cleans on various days with prescribed rep schemes and pauses.

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    weightlifting training program.

    Original Title

    current weightlifting program

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    The document outlines an 8-week training program split into a 4-week repetitive effort phase and a 4-week maximum effort phase. The repetitive effort phase focuses on variations and doubles of snatches and cleans with 5 sets of front squats. The maximum effort phase emphasizes singles of snatches and cleans with lower variations and 3-5 sets of back squats and pulls. Both phases include pulls, squats, and cleans on various days with prescribed rep schemes and pauses.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    64 views2 pages

    8 Week Strength Training Program

    Uploaded by

    bobbyatopk
    The document outlines an 8-week training program split into a 4-week repetitive effort phase and a 4-week maximum effort phase. The repetitive effort phase focuses on variations and doubles of snatches and cleans with 5 sets of front squats. The maximum effort phase emphasizes singles of snatches and cleans with lower variations and 3-5 sets of back squats and pulls. Both phases include pulls, squats, and cleans on various days with prescribed rep schemes and pauses.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    MONDAY

    TUESDAY

    WEDNESDAY

    THURSDAY

    REPETITIVE EFFORT PHASE (more variations/doubles on SN/CJ)


    WEEK 1 SN FS paused x5 FS 3x8 CJ BS paused x1 BS 10RM + 2xdrop(10) SN PULL 3-5x5 FS paused x1 FS 3-5x5

    WEEK 2

    SN FS paused x5 FS 3x8

    CJ BS paused x1 BS 10RM + 2xdrop(10)

    SN PULL 3-5x5

    FS paused x1 FS 3-5x5

    WEEK 3

    SN FS paused x5 FS 3x8

    CJ BS paused x1 BS 10RM + 2xdrop(10)

    SN PULL 3-5x5

    FS paused x1 FS 3-5x5

    WEEK 4

    SN FS paused x5 FS 3x8

    CJ BS paused x1 BS 10RM + 2xdrop(10)

    SN PULL 3-5x5

    FS paused x1 FS 3-5x5

    MAXIMUM EFFORT PHASE (less variations/singles on SN/CJ)


    WEEK 5 SN FS paused x1-5 FS 3-5x5 CJ BS paused x1-5 BS 3-5x5 SN PULL 3-6x3 FS top* 1-5 FS 3-6x3

    WEEK 6

    SN FS paused x1-5 FS 3-5x5

    CJ BS paused x1-5 BS 3-5x5

    SN PULL 3-6x3

    FS top* 1-5 FS 3-6x3

    WEEK 7

    SN FS paused x1-5 FS 3-5x5

    CJ BS paused x1-5 BS 3-5x5

    SN PULL 3-6x3

    FS top* 1-5 FS 3-6x3

    WEEK 8

    SN FS paused x1-5 FS 3-5x5

    CJ BS paused x1-5 BS 3-5x5

    SN PULL 3-6x3

    FS top* 1-5 FS 3-6x3

    FRIDAY

    SATURDAY

    SUNDAY

    more variations/doubles on SN/CJ)


    SN CJ PULL 1-3RM PULL 6x2 dyno SN CJ PULL 1-3RM PULL 6x2 dyno SN CJ PULL 1-3RM PULL 6x2 dyno SN CJ PULL 1-3RM PULL 6x2 dyno PSN PCJ BS paused x5 BS 3-5x5 PSN PCJ BS paused x5 BS 3-5x5 PSN PCJ BS paused x5 BS 3-5x5 PSN PCJ BS paused x5 BS 3-5x5 FS BS CJ SN PULL SN/CLN pull alt/week TOP* warmup to 95% --> decide on reps

    (less variations/singles on SN/CJ)


    SN CJ PULL 1-3 PULL 3-6x2 dyno SN CJ PULL 1-3 PULL 3-6x2 dyno SN CJ PULL 1-3 PULL 3-6x2 dyno SN CJ PULL 1-3 PULL 3-6x2 dyno PSN PCJ BS top* 1-5 BS 3-6x3 PSN PCJ BS top* 1-5 BS 3-6x3 PSN PCJ BS top* 1-5 BS 3-6x3 PSN PCJ BS top* 1-5 BS 3-6x3

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