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Here’s a quick week-to-week breakdown to use for all phases: Week 1 RPE 7/10 – Moderate Intensity; Week 2: RPE 8/10 – Moderate-Heavy Intensity; Week 3: RPE 5-6/10 (deload) – Low-Moderate Intensity; Week 4: RPE 9/10 – Heavy Intensity (not max effort!)
29 mar 2023 · This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications.
This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle. It uses simple progressions and is a good, basic program for a wide range of athletes.
This is a 12-week cycle that peaks for competition (or max snatch and clean & jerk testing) at the end of week 12. The first 8 weeks use complexes and pull variations to build strength and proper positions, and the last 4 weeks use on the minute singles to prepare for competition.
1 sie 2021 · A 12 week Olympic weightlifting peaking program with 5 training sessions per week. Built to help you smash new PRs in the Snatch and Clean & Jerk in 12 weeks. Recommended for competition prep.
12-Week Basic Cycle. 12 weeks | $29 | Web, Text, Excel. This is a 12 week cycle with plenty of squatting, pulling and pressing strength work for the first several weeks. This is a good cycle for fairly well-balanced lifters. The volume and intensity are moderate, so this cycle is good for newer lifters or those who cannot tolerate a lot of ...
15 sie 2024 · Weeks: 12 | Workouts per week: 5 | Duration: 60-90 min | Volume: high | Intensity: high | Experience: Intermediate – Advanced | Goal: snatch and C&J peak performance. A program tailored for female athletes aiming for Olympic weightlifting competition readiness. Focuses on achieving new personal records in the Snatch and C&J.
