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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 TrainingTraining 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

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