We a From Ukraine

Planificación de entrenamiento (programación) Weightlifting basic training program

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

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