Program preview July to September
“ALL THE VOLUME” (9-Week Preview)
22.07.24 – 20.09.2024
Strength Training
Over the next nine weeks, we will follow an adapted version of the Wendler Cycle (5-3-1) to increase strength in the deadlift and back squat.
At the beginning of the first week, we will determine our max strength values (Heavy Single, 1RM). We will then use 90% of these values as the basis for all future sets. Each strength training session will start with a set of 10 repetitions to activate the leg muscles for the main sets.
Olympic Weightlifting
In our training program, we will integrate the classic Mayhem system “Squats By Dre.”
During these sessions, we will prioritize volume and strength in the power snatch and power clean & jerk by working through moderately heavy sets.
To determine the starting weight, athletes will perform 6 sets of 6 repetitions (single reps, no “touch and go”) in weeks 1 and 2. The weight will then be increased by 2.5 to 5 kg in the following sessions to achieve the desired muscle stimulus. The weights will only be increased if the quality of execution remains professional. The number of repetitions will gradually decrease in the coming weeks while the number of sets will increase. Additionally, the rest time between sets will be evenly shortened to generate the perfect training stimulus.
Look forward to the intense strength sets and the challenging Olympic weightlifting. May the power be with you
9-Week Layout:
Wk1 (July 22nd)
Day 1: Heavy Single Deadlift
Day 2:
Day 3: Heavy Single Back Squat
Day 4: 6 Power Snatch x 6 sets (every 2:00)
Day 5:
Wk2 (July 29th)
Day 1:
Day 2: 6 Power Clean and Jerks x 6 sets (every 2:00)
Day 3: Deadlifts 10@55%, 5@65%, 5@75%, 5+@85%
Day 4:
Day 5: Back Squat 10@55%, 5@65%, 5@75%, 5+@85%
Wk3 (Aug 5th)
Day 1: Back Squat 10@60%, 3@70%, 3@80%, 3+@90%
Day 2:
Day 3: 5 Power Snatch x 7 sets (every 1:45) + 5-10lbs from previous week
Day 4:
Day 5: Deadlifts 10@60%, 3@70%, 3@80%, 3+@90%
Wk4 (Aug 12th)
Day 1:
Day 2: Deadlifts 10@65%, 5@75%, 3@85%, 1+ @95%
Day 3:
Day 4: Back Squat 10@65%, 5@75%, 3@85%, 1+ @95%
Day 5: 5 Power Cleans and Jerks x 7 sets (every 1:45) + 5-10lbs from previous week
***Second time through starts Aug 19th week, add 5kg to your 90% going forward***
Wk5 (Aug 19th)
Day 1: 4 Power Snatch x 8 sets (every 1:30) + 5-10lbs from previous week
Day 2:
Day 3: Deadlifts 10@55%, 5@65%, 5@75%, 5+@85%
Day 4:
Day 5: Back Squat 10@55%, 5@65%, 5@75%, 5+@85%
Wk6 (Aug 26th)
Day 1:
Day 2: 4 Power Clean and Jerks x 8 sets (every 1:30) + 5-10lbs from previous week
Day 3: Back Squat 10@60%, 3@70%, 3@80%, 3+@90%
Day 4:
Day 5: Deadlifts 10@60%, 3@70%, 3@80%, 3+@90%
Wk7 (Sept 2nd)
Day 1: Deadlifts 10@65%, 5@75%, 3@85%, 1+ @95%
Day 2:
Day 3: Back Squat 10@65%, 5@75%, 3@85%, 1+ @95%
Day 4: 3 Power Snatch x 10 sets (every 1:15) + 5-10lbs from previous week
Day 5:
Wk8 (Sept 9th)
Day 1: Deadlifts 5@40%, 5@50%, 5@60%
Day 2:
Day 3: Back Squat 5@40%, 5@50%, 5@60%
Day 4:
Day 5: 3 Power Clean and Jerks x 10 sets (every 1:15) + 5-10lbs from previous week
Wk9 (Sept 16th)
Day 1: Deadlifts Heavy Single
Day 2:
Day 3: Back Squat Heavy Single
Day 4:
Day 5: