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 program can be used in preparation for a weightlifting competition.
The program has seemingly been attributed to Bob Takano, though I have no idea if he had anything to do with it or not. You can find the best of Takano’s thinking in his book: Weightlifting Programming: A Winning Coach’s Guide.
Here’s a quick breakdown of the program. You’ll find more detail in the spreadsheet and the notes below.
- 12 week program
- 3 to 6 training days per week
- Appropriate for the following classifications: CIII, CII, CI, CMS
- Main exercise movements
- Hang Power Snatch
- Behind the Neck Push Press (BTNPP)
- Hang Power Clean
- Back Squat
- Snatch Deadlift
- Frequency for snatches, cleans, and jerks varies from 2-6 times per week, depending upon the lifter’s classification
- Accessory movements are also included
It is important to note that weight, sets, and reps are denoted like this: (weight/reps) x sets.
For example, (100/4)x3 means to lift 100 kg for 3 sets of 4 reps. (Or 100 lbs – the units do not matter).[Read more…]