Workout planning (programming) Weightlifting basic training program
- Training Day 1 (1 wods)
Back Squat 1-1-1-1-1 For strength: Back Squats - Training Day 2 (1 wods)
Shoulder Press 5-5-5-5-5 For strength: Shoulder Press - Training Day 3 (1 wods)
Snatch 3-3-3-3-3 For strength: 3-3-3-3-3 Snatch 80/80-% RM - Training Day 4 (1 wods)
Push Press 1-1-1-1-1 For strength: Push Press - Training Day 5 (1 wods)
Front Squat 5-5-5-5-5 For strength: 5-5-5-5-5 Front Squats - Training Day 6 (1 wods)
Barbell Bench Press 3-3-3-3-3 For strength: Bench press - Training Day 7 (1 wods)
Clean and Jerk 1-1-1-1-1 For strength: 1-1-1-1-1 Clean and Jerk - Training Day 8 (1 wods)
DeadLift 5x5 For strength: 5-5-5-5-5 Deadlifts 70-% RM - Training Day 9 (1 wods)
Back Squat 3-3-3-3-3 For strength: 3-3-3-3-3 Back Squats - Training Day 10 (1 wods)
Sholuder Press 1-1-1-1-1 For strength: 1-1-1-1-1 Shoulder Press - Training Day 11 (1 wods)
Snatch 5-5-5-5-5 For strength: 5-5-5-5-5 Snatch - Training Day 12 (1 wods)
Push Press 3-3-3-3-3 For strength: 3-3-3-3-3 Push Press - Training Day 13 (1 wods)
Front Squat 1-1-1-1-1 For strength: 1-1-1-1-1 Front Squats - Training Day 14 (1 wods)
Back Squat 5-5-5-5-5 For strength: 5-5-5-5-5 Back Squats - Training Day 15 (1 wods)
Shoulder Press 3-3-3-3-3 For strength: 3-3-3-3-3 Shoulder Press - Training Day 16 (1 wods)
Deadlift 1-1-1-1-1 For strength: 1-1-1-1-1 Deadlifts - Training Day 17 (1 wods)
Push Press 5-5-5-5-5 For strength: 5-5-5-5-5 Push Press - Training Day 18 (1 wods)
Front Squat 3-3-3-3-3 For strength: 3-3-3-3-3 Front Squats - Training Day 19 (1 wods)
Snatch 1RM For strength: 1-1-1-1-1 Snatch - Training Day 20 (1 wods)
Bench Press 5x5 For strength: 5-5-5-5-5 Bench press - Training Day 21 (1 wods)
Clean and Jerk 3-3-3-3-3 For strength: 3-3-3-3-3 Clean and Jerk - Training Day 22 (1 wods)
Bench Press 1-1-1-1-1 For strength: 1-1-1-1-1 Bench press - Training Day 23 (1 wods)
Clean and Jerk 5-5-5-5 For strength: 5-5-5-5 Clean and Jerk - Training Day 24 (1 wods)
Deadlift 3-3-3-3-3 For strength: 3-3-3-3-3 Deadlifts - Training Day 25 (1 wods)
Squat Clean 1-1-1-1-1 For strength: 1-1-1-1-1 Squat Cleans - Training Day 26 (1 wods)
Snatch Balance 5-5-5-5-5 For strength: 5-5-5-5-5 Snatch Balance - Training Day 27 (1 wods)
Push Jerk 3-3-3-3-3 For strength: 3-3-3-3-3 Push Jerks - Training Day 28 (1 wods)
Snatch Balance 1-1-1-1-1-1-1 For strength: 1-1-1-1-1-1-1 maximum Snatch Balance - Training Day 29 (1 wods)
Thruster 1-1-1-1-1 For strength: 1-1-1-1-1 Thrusters - Training Day 30 (1 wods)
Squat Clean 3-3-3-3-3 For strength: 3-3-3-3-3 Squat Cleans - Training Day 31 (1 wods)
Push Jerk 1-1-1-1-1 For strength: 1-1-1-1-1 Push Jerks - Training Day 32 (1 wods)
Squat Clean 5-5-5-5-5 For strength: 5-5-5-5-5 Squat Cleans - Training Day 33 (1 wods)
Snatch Balance 3-3-3-3-3 For strength: 3-3-3-3-3 Snatch Balance - Training Day 34 (1 wods)
Thruster 1-1-1-1-1 For strength: 1-1-1-1-1 Thrusters - Training Day 35 (1 wods)
Power Clean 5-5-5-5-5 For strength: 5-5-5-5-5 Power Cleans - Training Day 36 (1 wods)
Overhead Squats 3-3-3-3-3 For strength: 3-3-3-3-3 Overhead Squats - Training Day 37 (1 wods)
Power Clean 1-1-1-1-1 For strength: 1-1-1-1-1 Power Cleans - Training Day 38 (1 wods)
Overhead Squat 5-5-5-5-5 For strength: 5-5-5-5-5 Overhead Squats - Training Day 39 (1 wods)
Thruster 3-3-3-3-3 For strength: 3-3-3-3-3 Thrusters - Training Day 40 (1 wods)
Overhead Squat 1-1-1-1-1 For strength: 1-1-1-1-1 Overhead Squats - Training Day 41 (1 wods)
Thruster 5-5-5-5-5 For strength: 5-5-5-5-5 Thrusters - Training Day 42 (1 wods)
Power Clean 3-3-3-3-3 For strength: 3-3-3-3-3 Power Cleans
| Workout | Training day |
|---|---|
| Back Squat 1-1-1-1-1 (W) For strength:
Back Squats | Training Day 1 |
| Shoulder Press 5-5-5-5-5 (W) For strength:
Shoulder Press | Training Day 2 |
| Snatch 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Snatch 80/80-% RM | Training Day 3 |
| Push Press 1-1-1-1-1 (W) For strength:
Push Press | Training Day 4 |
| Front Squat 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Front Squats | Training Day 5 |
| Barbell Bench Press 3-3-3-3-3 (W) For strength:
Bench press | Training Day 6 |
| Clean and Jerk 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Clean and Jerk | Training Day 7 |
| DeadLift 5x5 (W) For strength:
5-5-5-5-5 Deadlifts 70-% RM | Training Day 8 |
| Back Squat 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Back Squats | Training Day 9 |
| Sholuder Press 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Shoulder Press | Training Day 10 |
| Snatch 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Snatch | Training Day 11 |
| Push Press 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Push Press | Training Day 12 |
| Front Squat 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Front Squats | Training Day 13 |
| Back Squat 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Back Squats | Training Day 14 |
| Shoulder Press 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Shoulder Press | Training Day 15 |
| Deadlift 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Deadlifts | Training Day 16 |
| Push Press 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Push Press | Training Day 17 |
| Front Squat 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Front Squats | Training Day 18 |
| Snatch 1RM (W) For strength:
1-1-1-1-1 Snatch | Training Day 19 |
| Bench Press 5x5 (W) For strength:
5-5-5-5-5 Bench press | Training Day 20 |
| Clean and Jerk 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Clean and Jerk | Training Day 21 |
| Bench Press 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Bench press | Training Day 22 |
| Clean and Jerk 5-5-5-5 (W) For strength:
5-5-5-5 Clean and Jerk | Training Day 23 |
| Deadlift 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Deadlifts | Training Day 24 |
| Squat Clean 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Squat Cleans | Training Day 25 |
| Snatch Balance 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Snatch Balance | Training Day 26 |
| Push Jerk 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Push Jerks | Training Day 27 |
| Snatch Balance 1-1-1-1-1-1-1 (W) For strength:
1-1-1-1-1-1-1 maximum Snatch Balance | Training Day 28 |
| Thruster 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Thrusters | Training Day 29 |
| Squat Clean 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Squat Cleans | Training Day 30 |
| Push Jerk 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Push Jerks | Training Day 31 |
| Squat Clean 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Squat Cleans | Training Day 32 |
| Snatch Balance 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Snatch Balance | Training Day 33 |
| Thruster 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Thrusters | Training Day 34 |
| Power Clean 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Power Cleans | Training Day 35 |
| Overhead Squats 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Overhead Squats | Training Day 36 |
| Power Clean 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Power Cleans | Training Day 37 |
| Overhead Squat 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Overhead Squats | Training Day 38 |
| Thruster 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Thrusters | Training Day 39 |
| Overhead Squat 1-1-1-1-1 (W) For strength:
1-1-1-1-1 Overhead Squats | Training Day 40 |
| Thruster 5-5-5-5-5 (W) For strength:
5-5-5-5-5 Thrusters | Training Day 41 |
| Power Clean 3-3-3-3-3 (W) For strength:
3-3-3-3-3 Power Cleans | Training Day 42 |
