10 Week Advanced Weightlifting Program

Program 090, Level: 4 Star

Program designed for athletes:

• Training 5 days per week
• Includes prescribed work on Flexibility, Agility, Balance and Stability (FABS)

Leo Isaac
Date of Publication: 22 March 2017
10 Week Advanced Training Program
Program 090, Level: 4 Star
Training Objectives
There are 3 distinctly different types of sessions in this program. The following exercise schedule indicates the type of session.
Session Type
Precision Technical Training (PTT)
Flexibility, Agility, Balance and
Stability (FABS)
High Intensity Training for
Competition Preparation (HEAVY)
Leo Isaac, March 2017
Session Objectives
Sessions provide a greater volume of technical preparation work at light to medium intensity. A major objective of
this training is that the athlete must demonstrate stability with overhead lifts. This objective is achieved when the
athlete can remain motionless in the receiving position for 2 seconds (count to 3) for at least 10 lifts per exercise
per session.
The number of exercises per session is reduced to 3 but the volume of work in each exercise is increased 30% to
enable the practise of technique at lower intensities, the formation of good habits and the development of
confidence.
This training is a key to improving technical performance and works by helping the athlete to develop underlying
abilities such as speed of movement, flexibility, control, balance and coordination.
FABS sessions are not intended to be heavy or test the strength capacity of the athlete. Percentages of best lifts
are not used for this reason. When performing these exercises, the athlete should stay ‘light’ and work on abilities
other than strength.
This training occurs about once in every 5 sessions and has two objectives. In regard to overhead lifts, the first
objective is to enable the athlete to practise technique at higher intensities and thus develop the mental strength
required for competition weightlifting. Although the athlete has the opportunity to train at higher intensity on
technique, FAILURES SHOULD BE MINIMISED. These sessions are not an excuse to ‘max out’ i.e. lift to failure
point. Instead there is a prescribed intensity which is increased as the competition nears.
The second objective of these sessions is to provide some strength development work. In general, this type of
program is for athletes whose performance on the competition platform is not limited by strength but more
technical ability. Thus strength work is cut down but not entirely removed. The HEAVY day prescribes pulls to
110-115% and squats at higher intensity than the PTT sessions. However, athletes should not use these
sessions to perform squats at near limit capacity while on this program. If the squats are performed well i.e. with
full depth and total control at the percentages given, the athlete has done sufficient strength training on legs.
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10 Week Advanced Training Program
Program 090, Level: 4 Star
Code Key
Prescribed work load
P1 7 sets of 3 reps followed by
4 sets of 2 reps
(P1 is for technique
exercises)
P2 8 sets of 3 reps followed by
4 sets of 2 reps
(P2 is for squats)
P3 12 sets of 2 reps
P4 8 sets of 3 reps
(P4 is for pulls)
P5 6 sets of 3 reps followed by
3 sets of 2 reps
P6 6 sets of 2 reps followed by
4 singles
P7 7 sets of 3 reps
F&P 7 sets of 3 reps
AG 7 sets of 3 reps
ST 7 sets of 3 reps
SS 3 repetitions of each stretch F denotes Static Stretching. Perform each stretch a minimum of 3 times. Hold each stretch at least 6 seconds.
Leo Isaac, March 2017
Instructions
The 4 sets of 2 reps should be near to the prescribed intensity. If these final sets are a struggle and failure is probable, then reduce the percent
intensity to avoid failure. You should not exceed the prescribed intensity unless advised by your coach. The purpose of this session is to perfect
your technique rather than test your ability to lift. The 7 sets of 3 reps is also an important part of your technical improvement training and
provides the opportunity to work on speed of movement, body positions, flexibility and stability overhead. In any session marked “P1” you must
make the effort to attain 10 lifts where you are able to hold weights in receiving positions for a full 2 seconds. Do not underestimate the
importance of overhead stability – hold for 2 seconds!
Although this is the same pattern as P1, in P2 there is a difference as it refers to squat movements. It is probable that you are using this program
because you have already attained good leg strength. Nevertheless there is important work to do on squats. When performing the 8 sets of 3
reps, utilise at least one rep each set to practise a stop in the bottom position of the squat and practise achieving sitting really low and upright.
When performing the doubles, it is suggested that you practise controlled descents, significantly decelerating in the final ¼ of the squat, and a
short stop of 1 sec each rep. Avoid “bouncing”.
It is advisable to “double-set” most of the way through the warm up sets i.e. instead of doing 1 set at each warm-up weight, do 2 sets instead.
This is a very good way of getting more work done on lighter sets to perfect technique. The additional warm-up sets will assist in achieving more
stable technique at the high intensities. You should continue to practise achieving a motionless receiving position at least one rep per set
(motionless means you do not move at all in your receiving position for 2 seconds).
This number of sets and reps on pulls will be arduous, especially after the training on overhead lifts. The recommended pattern for P4 is to
perform double sets of 3 reps e.g. if going to 115% then 100%/3 (x2), 105%/3 (x2), 110%/3 (x2), 115%/3 (x2). It is very important to maintain
back angle during initial pull start i.e. don’t raise hips quicker than shoulders, this is a very common issue.
The 3 sets of 2 reps should be performed at the prescribed intensity. Only go higher than the prescribed percentage intensity on the advice of
your coach. The preliminary 6 sets of 3 reps are a warm-up. You should exercise great care with squats, working on optimising your foot
position, controlling the downward movement, keeping back arched, achieving “full bottom position” and accelerating upwards. Ensure you keep
the health of your knee tendons in good condition by avoiding bouncing.
The 4 singles should be performed near the target intensity. If there is a desire to attempt more than the target intensity, additional singles can
be added but the 4 singles should be performed without failure first. The 6 sets of 2 reps serves as a warm-up.
P7 is a basic pattern that can be used for any exercise.
F & P is Flexibility and Posture. The objective is to improve flexibility, develop core strength and excellence of body position. Keep the weight
light to enable you to work on these attributes.
AG denotes Agility. The objective is to improve speed of movement. Keep the weights light and make every effort to move as fast as possible.
This includes the athlete moving fast and the bar moving fast.
ST denotes Stability. The objective is to hold receiving positions completely motionless. Keep the weight light to perfect this.
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10 Week Advanced Training Program
Program 090, Level: 4 Star
Week 1 Week 2 Week 3
Day 1 - PTT Day 1 - PTT Day 1 - Heavy
Flex Ex 1, Ex 4 SS Flex Ex 1, Ex 4 SS Flex Ex 1, Ex6, Ex 8 SS
Power Snatch 78% P1 Power Snatch 78% P1 Snatch 88% P6
Power Clean & Jerk 78% P1 Power Clean & Jerk 78% P1 Clean & Jerk 88% P6
Front Squat 93% P2 Front Squat 93% P2 Snatch Pull 115% P4
Flex Ex 2, Ex 3 Flex Ex 2, Ex 3 Front Squat 100% P5
Day 2 - Strength Day 2 - Strength Day 2 - Strength
Flex Ex 1, Ex 4 SS Flex Ex 1, Ex 4 SS Flex Ex 1, Ex 4 SS
Push Press 60% P7 Push Press 60% P7 Push Press 60% P7
Snatch Pull Deficit 100% P4 Snatch Pull Deficit 100% P4 Snatch Pull Deficit 100% P4
Clean Pull 110% P4 Clean Pull 110% P4 Clean Pull 110% P4
Box Jumps AG Box Jumps AG Box Jumps AG
Abdom Ex 5, Ex 6 ST Abdom Ex9, Ex11 ST Abdom Ex 6, Ex 9
Flex Ex 2, Ex 3 SS Flex Ex2, Ex3 SS Flex Ex 2, Ex3 SS
Day 3 - PTT Day 3 – Heavy Day 3 - PTT
Flex Ex 8, Ex 9 SS Flex Ex 1, Ex6, Ex 8 SS Flex Ex 8, Ex 9 SS
Snatch 75% P1 Snatch 90% P6 Snatch Balance (Drop) 70% P1
Clean & Jerk 75% P1 Clean & Jerk 90% P6 Jerk from Racks 70% P1
Back Squat 95% P2 Clean Pull 115% P4 F Squat 90% P2
Flex Ex 2, Ex6 SS Back Squat 110% P5 Abdom Ex 08, Ex 15
Flex Ex 2, Ex 5 SS Flex Ex2, Ex3 SS
Day 4 - Heavy Day 4 - PTT Day 4 - FABS
Flex Ex1, Ex8, Ex9 SS Flex Ex 8, Ex 9 SS Flex Ex1, Ex4, Ex6 SS
Snatch 88% P6 Power Snatch from Block 70% P1 Jerk Balance F&P
Clean & Jerk 88% P6 Clean from Block 75% P1 Clean from Top Thigh AG
Snatch Pull 105% P4 Back Squat 100% P2 Hypers with Stop F&P
Front Squat 100% P5 Abdom Ex 10, Ex 14 Abdom Ex7, Ex 12 ST
Flex Ex 2, Ex5 SS Flex Ex3 SS Flex Ex2, Ex5, Ex9 SS
Day 5 - FABS Day 5 - FABS Day 5 – Heavy
Flex Ex 1, Ex 4, Ex6 SS Flex Ex 1, Ex4, Ex6 SS Flex Ex 1, Ex6, Ex 8 SS
Front Squat Long Stop F&P Front Squat Long Stop F&P Snatch 90% P6
Snatch Balance (Drop) AG Snatch from Top Thigh AG Clean & Jerk 90% P6
Press and Half Squat F&P Press and Half Squat F&P Clean Pull 115% P4
Good Morning 60% P7 Good Morning 60% P7 Back Squat 110% P5
Abdom Ex 8, Ex10 ST Abdom Ex11, Ex12 Flex Ex2, Ex5, Ex9 SS
Flex Ex2, Ex5, Ex9 SS Flex Ex2, Ex5, Ex9 SS
Leo Isaac, March 2017 4
10 Week Advanced Training Program
Program 090, Level: 4 Star

Week 4 Week 5 Week 6

Day 1 - PTT Day 1 - PTT Day 1 - Heavy
Flex Ex 1, Ex 4 SS Flex Ex 1, Ex 4 SS Flex Ex 1, Ex6, Ex 8 SS
Power Snatch 78% P1 Power Snatch 78% P1 Snatch 88% P6
Power Clean & Jerk 78% P1 Power Clean & Jerk 78% P1 Clean & Jerk 88% P6
Front Squat 93% P2 Front Squat 93% P2 Snatch Pull 115% P4
Flex Ex2, Ex3 SS Flex Ex2, Ex3 SS Front Squat 100% P5
Day 2 - Strength Day 2 - Strength Day 2 - Strength
Flex Ex 1, Ex 4 SS Flex Ex 1, Ex 4 SS Flex Ex 1, Ex 4 SS
Push Press 60% P7 Push Press 60% P7 Push Press 60% P7
Snatch Pull Deficit 100% P4 Snatch Pull Deficit 100% P4 Snatch Pull Deficit 100% P4
Clean Pull 110% P4 Clean Pull 110% P4 Clean Pull 110% P4
Box Jumps AG Box Jumps AG Box Jumps AG
Abdom Ex5, Ex6 ST Abdom Ex9, Ex11 ST Abdom Ex6, Ex9
Flex Ex 2, Ex 3 SS Flex Ex 2, Ex3 SS Flex Ex 2, Ex3 SS
Day 3 - PTT Day 3 – Heavy Day 3 - PTT
Flex Ex8, Ex9 Flex Ex 1, Ex6, Ex 8 Flex Ex8, Ex 9
Snatch 75% P1 Snatch 93% P6 Snatch Balance (Drop) 70% P1
Clean & Jerk 75% P1 Clean & Jerk 93% P6 Jerk from Racks 70% P1
Back Squat 95% P2 Clean Pull 115% P4 F Squat 90% P2
Flex Ex 2, Ex6 Back Squat 110% P5 Abdom Ex 08, Ex 15
Flex Ex2, Ex 5 Flex Ex3
Day 4 - Heavy Day 4 - PTT Day 4 - FABS
Flex Ex1, Ex8, Ex9 SS Flex Ex 8, Ex9 SS Flex Ex1, Ex4, Ex6 SS
Snatch 88% P6 Power Snatch from Block 70% P1 Jerk Balance F&P
Clean & Jerk 88% P6 Clean from Block 75% P1 Clean from Top Thigh AG
Snatch Pull 105% P4 Back Squat 100% P2 Hypers with Stop F&P
Front Squat 100% P5 Abdom Ex 10, Ex 14 Abdom Ex7, Ex 12 ST
Flex Ex 2, Ex 5 SS Flex Ex3 SS Flex Ex2, Ex5, Ex9 SS
Day 5 - FABS Day 5 - FABS Day 5 – Heavy
Flex Ex1, Ex4, Ex6 SS Flex Ex1, Ex4, Ex6 SS Flex Ex1, Ex6, Ex 8 SS
Front Squat Long Stop F&P Front Squat Long Stop F&P Snatch 90% P6
Snatch Balance (Drop) AG Snatch from Top Thigh AG Clean & Jerk 90% P6
Press and Half Squat F&P Press and Half Squat F&P Clean Pull 115% P4
Good Morning 60% P7 Good Morning 60% P7 Back Squat 110% P5
Abdom Ex8, Ex 10 ST Abdom Ex11, Ex12

Leo Isaac, March 2017 5

10 Week Advanced Training Program
Program 090, Level: 4 Star

Week 7 Week 8 Week 9 Week 10

Day 1 - PTT Day 1 - PTT Day 1 - PTT Day 1
Flex Ex1, Ex 4 SS Flex Ex1, Ex 4 SS Flex Ex6, Ex 8 SS Flex Ex1, Ex8, Ex9 SS
Power Snatch 80% P6 Power Snatch 75% P1 Power Snatch 80% P6 Snatch 90% P6
Power Clean & Jerk 80% P6 Power Clean & Jerk 75% P1 Power Clean & Jerk 80% P6 Clean & Jerk 90% P6
Front Squat 95% P2 Front Squat 95% P2 Front Squat 90% P5 Back squat 110%
Flex Ex 2, Ex 3 Flex Ex 2, Ex 3 Abdom Ex 08, Ex 15 Flex Ex5, Ex6
Day 2 - Strength Day 2 - FABS Day 2 - FABS Day 2
Flex Ex1, Ex4 SS Flex Ex1, Ex4 SS Flex Ex6, Ex 8 SS Flex Ex1, Ex 4 SS
Push Press Romanian Dead Lift (RDL) F&P Overhead Squat Long Sit F&P Power Snatch 85% P6
Snatch Pull Deficit 100% P4 Box Jumps AG Snatch No Pull AG Power Clean & Jerk 85% P6
Clean Pull 110% P4 Single Arm D/bell Press ST Jerk Balance ST Front Squat 105% P5
Box Jumps AG Split Squat ST Half Squat Long Stop ST Flex Ex 2, Ex 3
Abdom Ex Abdom Ex 09, Ex 11 ST Abdom Ex 6, Ex 9
Flex Ex 2, Ex 3 F&P Flex Ex 2, Ex3
Day 3 - PTT Day 3 – Heavy Day 3 - Heavy Day 3
Flex Ex8, Ex9 SS Flex Ex1, Ex6, Ex8 SS Flex Ex6, Ex8 SS
Snatch 70% P1 Snatch 96% P6 Snatch 88% P6 Rest Day
Clean & Jerk 70% P1 Clean & Jerk 96% P6 Clean & Jerk 88% P6 Active Rest
Back Squat 95% P5 Clean Pull 115% P4 Snatch Pull 115% P4 Stretching and Mobility
Flex Ex 2, Ex6 Back Squat 115% P5 Front Squat 100% P5
Flex Ex 2, Ex 5
Day 4 - Heavy Day 4 - PTT Day 4 - FABS Day 4
Flex Ex1, Ex8, Ex9 SS Flex Ex8, Ex9 SS Flex Ex4, Ex5 SS Flex Ex 1, Ex 4 SS
Snatch 90% P6 Power Snatch from Block 70% P1 Lateral Lunge F&P Power Snatch 70% P6
Clean & Jerk 90% P6 Clean from Block 70% P1 Clean no Pull AG Power Clean & Jerk 70% P6
Snatch Pull 115% P4 Back Squat 90% P2 Hypers with Stop F&P Flex Ex 2, Ex 3 SS
Front Squat 102% P5 Abdom Ex 10, Ex 14 Abdom Ex7, Ex 12 ST
Flex Ex 2, Ex 5 SS Flex Ex3 SS Flex Ex 1, Ex 2 SS
Day 5 - FABS Day 5 - FABS Day 5 – PTT
Flex Ex1, Ex 4, Ex6 SS Flex Ex1, Ex4, Ex6 SS Flex Ex6, Ex 8 SS
Front Squat Long Stop F&P Front Squat Stop F&P Snatch 75% P6
Snatch Balance (Drop) AG Snatch from Top Thigh AG Clean & Jerk 75% P6
Half O/H Squat Long Stop F&P Sin-Arm DB Lateral Raise ST Clean Pull 110% P4
Power Sn Parallel Stop AG Jerk with Pause in Dip AG Back Squat 100% P5
Abdom Ex 8, Ex 10 ST Abdom Ex 11, Ex12

Leo Isaac, March 2017 6