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