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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-% RM
  • 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-% RM
  • 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 exercicesTraining 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-% RM
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-% RM
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

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