Progressions


Initial Progression

This is a basic training progression that will prepare you to test your 1-rep maxes in the snatch, clean & jerk, back squat and front squat. It lasts 14 weeks and is comprised of 62 training sessions. The first six weeks (30 training sessions) comprise the preparation phase. This is followed by an eight week (32 training sessions) competition phase during which you test/retest your maxes in training or competition.


Typically, there are active or full rest days on Thursdays and Saturdays. This changes occasionally due to competition or retest weeks.

--> Start Initial Progression!



Transition Progression

This progression lasts one week and is comprised of five training sessions. The progression is designed to allow a break after max tests/competition in order to recover and prepare the body for the next progression.

--> Start Transition Progression!



Strength Progression

This progression is a 3 week strength block that includes 15 training sessions in 21 days.  The focus is to improve the strength of the legs and the strength of the pull.

--> Start Strength Progression!



The Empire Classic Progression

This is a 13-week training cycle, which is designed for you to peak at the Empire Classic Open on November 17th, 2012.  The cycle is broken into three phases:
Phase 1 (weeks 1-4) Preparation
Phase 2 (weeks 5-8) Strength
Phase 3 (weeks 9-13) Competition.

Each phase consists of:
Week 1- Base week (moderate volume and intensity)
Week 2- Loading week (large volume and moderate intensity)
Week 3- Unloading week- (low volume and intensity)
Week 4*- Performance week (moderate volume and high intensity)
*The 3rd phase consists of 5 weeks with weeks 4-5 being performance weeks

At the end of phase 1 (week 4) you will perform a 5-rep max in the front and back squat and a 3-rep max in the Snatch from Blocks Above the Knee and  Clean from Blocks Above the Knee & Jerk.

At the end of phase 2 (week 8) you will perform a 3 rep max in the front and back squat and a 2 rep max in the Snatch from Blocks Below the Knee and Clean from Blocks Below the Knee & Jerk.

During week 4 of phase 3 you will be asked to perform a 1 rep max back/front squat and a max snatch and clean and jerk.

On the last day of the training cycle (phase 3/week 5) you should plan to either lift in a meet or test your maxes.

--> Start Strength Progression!








Advanced Progression


This is a 16 week training cycle designed for a major peak at the end. This cycle is for more advanced lifters and is not recommended for beginners (under 3 years of training).

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The Jerk Progression

This is a 16 week training cycle specifically designed to improve the jerk.

This is a 14 week training cycle designed to prepare and peak advanced weightlifters for a high level meet.  This cycle includes 2 prep phases lasting 5 weeks each, and one competition phase lasting 4 weeks.

Typically, there are two training sessions on Monday's and Wednesday's, with Sunday's being the only rest day. This changes occasionally due to competition or retest weeks.

In addition to the core exercises, a number of auxiliary or body building type exercises will be added to the end of most training sessions.

At the end of the progression, you should plan on competing in a meet or re-testing your maxes in both the snatch and clean & jerk.

This progression is not recommended for beginners (under 3 years of training).

--> Start Advanced Progression 2.0!








Preparatory Phase Progression


This is an 11 week progression designed to increase overall strength and to prepare a weightlifter for the higher intensities of a competition phase.

This preparatory phase is not designed to have a weightlifter peak for an important meet.  It consists of two separate meso cycles.


Typically, there are two training sessions on Monday's and Wednesday's, with Sunday's being the only rest day. This changes occasionally due to the training goals of the meso cycle.

--> Start Preparatory Phase Progression!










Major Peak Progression


This is a 19 week progression designed to have a competitive weightlifter peak for a high level meet.  Within the progression, there will be a minor peak that occurs after the first two months.

--> Start Preparatory Phase Progression!











Intermediate Progression 2.0

This is a 10 week progression designed for intermediate level lifters to peak at a meet.  Within the progression, there will be a 6 week predatory cycle that will include approximately 1,800 reps and a 4 week competition cycle that will include approximately 800 reps.

--> Start Intermediate Progression 2.0!












Preparatory Phase Progression 2.0

This is a 12 week progression designed to increase overall strength and to prepare a weightlifter for the higher intensities of a competition phase.

This preparatory phase is not designed to have a weightlifter peak for an important meet.  It consists of 3 separate meso cycles consisting of 4 weeks each.  A break down of each meso is as follows:
Meso 1: Base Loading
Meso 2: Strength (Emphasis on leg strength)
Meso 3: Strength (Emphasis on pulling strength)

--> Start Preparatory Phase Progression 2.0!






Competition Phase Progression

This is an 8 week progression designed to be followed after a preparatory phase and to peak an athlete for a major competition.

The progression is broken up into two separate four week meso cycles.

At the end of week 4 and 8, athletes are to compete in a meet or test their snatch and clean and jerk.  The first meet/test at the end of week 4 is to prepare the athlete for the major meet/test at the end of week 8.

--> Start Competition Phase Progression!







Beginner Progression

This is a 16 week progression designed primarily for beginner weightlifters.

The progression is broken up into four separate four week meso cycles.  A break down of each Meso is as follows:

Meso 1: The emphasis will be to improve speed in the lifts from above the knee.
Meso 2: The emphasis will be to improve speed and coordination in the lifts from below the knee.
Meso 3: The emphasis will be to improve power and speed from the hang.
Meso 4: The emphasis will be realization of the previous stimuli with primarily full lifts.

At the end of the 16 weeks, athletes are to compete in a meet or test their snatch and clean and jerk.

--> Start Beginner Progression!