Basic Weightlifting Program

for making strong athletes used by Dr. Mike Stone

Relative Loads 

Week Sets x Reps Day 1 Load Day 2 Load Day 3 Load Day 4 Load
1 3x10 Medium Medium-Light Medium-Light Light
2 3x10 Medium-Heavy Medium Medium Medium-Light
3 3x5 Medium Medium-Light Medium-Light Light
4 3x5 Medium-Heavy Medium Medium Medium-Light
5 3x5 Heavy Medium-Heavy Medium-Heavy Medium
6 3x5 Very Heavy Heavy Heavy Medium-Heavy
7 3x5 Medium-Heavy Medium Medium Medium-Light

Basic Organization

Monday Tuesday Thursday Saturday
AM Back Squat
1/4 Squat
Power Snatch
Snatch Pull
Snatch Pull from Knee
Snatch Grip Shrug
Back Squat
1/4 Squat
Power Clean
Clean Pull
Clean Pull from Knee
Clean Grip Shrug
PM Front Squat
Behind Neck Press
Leg Curl
Lat Raise
Power Snatch
Snatch Pull from Thigh
Snatch Grip Shrug
Snatch Grip RDL
Lat Pulls
Front Squat
Behind Neck Press
Leg Curl
Lat Raise
Power Clean
Clean Pull from Thigh
Clean Grip Shrug
Clean Grip RDL
Lat Pulls

You'll note that there is a wealth of strength and power exercises and a dearth of competition lifts.  Exercises are substituted in and out of the routine as required by competition and by individual needs.  A limited number of competition lifts are not added until the last couple weeks prior to compeition.  Dr. Stone has researched and uses a large number of programs but this one seems to be his basic workhorse.


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