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
| Entrenamiento | Training 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 |
