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Strength Programming for Weightlifting

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  • Strength Programming for Weightlifting

    Hi All,

    I have been focusing mainly on weightlifting for the past 2-3 months. However I have hit a bit of a snag - over the next 4 weeks I am going to be training exclusively in my apartment and won't be able to really snatch or clean & jerk until I move. I have all the equipment I need to squat, press, pull. I can probably still do power snatches, provided I do them at weights that I won't need to drop.

    I am using one of the older 12 week strength templates and doing a few tweaks to make it more weightlifting specific. Goal is to focus heavily on the squat and overhead strength.

    Does this make sense?

    Warm up with Overhead Squats each session for 7-8 min.

    Day 1
    Squat
    Press
    Snatch Pull

    Day 2
    Clean Pull
    Close Grip (jerk width) Bench
    Squat - No Belt

    Day 3
    Front Squat
    Push Press
    DB Press

    Day 4
    RDL
    Slingshot Bench
    Bulgarian Split Squat

    Thanks,

    Chew.

  • #2
    You could do muscle snatches and cleans, lighter work from the hang, etc. I don't think I'd program that much bench off hand, but would probably push press, power jerk, uses pauses, etc. more. That said, the layout looks reasonable to me.
    Barbell Medicine "With you from bench to bedside"
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