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