Weightlifting Program for Althletes

Sample Block Periodization Program

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Sample Progression

 

% 1RM
Block Week Sets Reps Mon Wed Fri

1) Conditioning
1 3 8-10 80 75 70
2 3 5-10 85 80 70
3 3 3-8 90 80 75

2) Strength
4 3 5 80 80 70
5 3 5 85 85 70
6 3 3 90 90 75
7 3 2 95 90 75

3) Power
8 5 5 80 90 70
9 3 3 90 85 75
10 1 3 95 80 75

Sample Exercises

Monday / Friday

Block 1 Block 2 Block 3
Squat Squat 1/2 Squat
Bench Press DB Bench Press Depth Jump
Military Press Incline Bench Press Jammer
Upright Row Push Press MB Sit-up Throw
Twisting Crunch Twisting Sit-up

 

Wednesday

Block 1 Block 2 Block 3
Pulldowns Power Snatch Power Snatch
Leg Curl Wt Pull-up Split Jerk
LV Row Romanian Deadlift Romanian Deadlift
Clean Grip Shrug DB Row MB Side Twist Throw
Leg Raise Hang Jump Shrug

 

  • Abdominal Exercises: Use added resistance that allows for 2 sets x 10-20 Reps.
  • Depth Jump: Use bodyweight only
  • All other exercises: follow progressions above.

Also see:


Powerlifting | One Repetition Max Calculator | Periodization | Strength Standards | Weight Training Titles