60 % or light weight
70 % or medium weight
80 % or heavy weight
90 % or very heavy weight
| Intermediate
Weightlifting Program |
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The Intermediate Weightlifting Program is designed to achieve perfection in classical exercises, that is The Snatch and The Clean & Jerk. The duration of the program is 6 months and it should be repeated to cover a full year. Seasonal progression of the results should include a modest increase in total during the first part of the season, called the Preparatory Period, peaking in the Competition Period, and maintenance of the results in the Transition Period. A number of competitions would be very beneficial to accomplish the above objectives. Exercises used during
The Intermediate Weightlifting Program include all those used during the
first year and some additional exercises of combined character: These exercises are very beneficial for the improvement of coordination, flexibility, and strength. They also serve as the exercises that maintain the principle of variety. The total volume of training increases throughout the program. To maintain the principle of overload in comparison with The First Year Program, I reduce the volume of some auxiliary exercises and increase the volume of the main preparatory exercises. In addition to volume, I increase the intensity by increasing the average amount of weight on the bar and the number of lifts for the snatch and the clean & jerk. Before each session an athlete should engage in a general warm-up to prepare the body for high intensity work. Warm-up should consist of 5-10 minutes devoted to exercises such as jogging, cycling, stepper, and 5-10 minutes to stretching and flexibility exercises. After each session cool down exercises such as sit ups, light intensity machine exercises and stretches should be performed. The athlete's full
development and preparation for serious competitions requires continuation
of the learning process in regards to rules of competition, organization
of competition, nutrition, adequate rest and regeneration methods. |
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PREPARATORY PERIOD Duration of The Preparatory Period is 12 weeks. Development of strength, speed, power endurance, flexibility, and improvement of technique of the snatch and the clean & jerk are the main objectives of this period. The edge for high volume is given with gradually increasing intensity. The number of repetitions is 2-5 for classical exercises, and 5-10 for preparatory exercises. |
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| 50 % or very light
weight 60 % or light weight 70 % or medium weight 80 % or heavy weight 90 % or very heavy weight |
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