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    Idaho Weightlifting Conceptual Training Week One: Segment Training Power Movements

    Uploaded by

    Hari Setiawan
    The document outlines a 4 week weightlifting training program for an athlete named M. Conroy. Each week consists of 4 training days with specific power movements, sets, reps, and weights listed for each exercise. The program progresses each week by increasing the weights and reps for the snatch, clean and jerk, back squat, and other auxiliary lifts. The goal is to improve the athlete's 1RM percentages for the snatch and clean and jerk through conceptual training focusing on power movements.

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    © All Rights Reserved
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    Idaho Weightlifting Conceptual Training Week One: Segment Training Power Movements

    Uploaded by

    Hari Setiawan
    110 views8 pages
    The document outlines a 4 week weightlifting training program for an athlete named M. Conroy. Each week consists of 4 training days with specific power movements, sets, reps, and weights listed for each exercise. The program progresses each week by increasing the weights and reps for the snatch, clean and jerk, back squat, and other auxiliary lifts. The goal is to improve the athlete's 1RM percentages for the snatch and clean and jerk through conceptual training focusing on power movements.

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    Conroy Ct

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    The document outlines a 4 week weightlifting training program for an athlete named M. Conroy. Each week consists of 4 training days with specific power movements, sets, reps, and weights listed for each exercise. The program progresses each week by increasing the weights and reps for the snatch, clean and jerk, back squat, and other auxiliary lifts. The goal is to improve the athlete's 1RM percentages for the snatch and clean and jerk through conceptual training focusing on power movements.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    110 views8 pages

    Idaho Weightlifting Conceptual Training Week One: Segment Training Power Movements

    Uploaded by

    Hari Setiawan
    The document outlines a 4 week weightlifting training program for an athlete named M. Conroy. Each week consists of 4 training days with specific power movements, sets, reps, and weights listed for each exercise. The program progresses each week by increasing the weights and reps for the snatch, clean and jerk, back squat, and other auxiliary lifts. The goal is to improve the athlete's 1RM percentages for the snatch and clean and jerk through conceptual training focusing on power movements.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 8
    At a glance
    Powered by AI
    The document describes a 4-week weightlifting training program with details on different exercises, sets, reps and weights used each day.

    The lifts and exercises include snatches, clean and jerks, back squats, front squats, pull movements, incline presses and other accessory exercises like abdominal work.

    The program follows a segment training approach with power movements one day, then pulls the next day and so on, rotating through different variations each week.

    Idaho Weightlifting

    Conceptual Training
    Week One Segment Training Power Movements
    Day 1 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10 Set#11
    M. Conroy Reps 3x 3x 3x 3x 3x 1xs 1xs 1xs 2x 2x 2x
    1RMs Kgs PwrSN 47.5 47.5 55 60 70 75 80 85 65 65 65
    Snatch 107.5 Reps 3x 3x 3x 3x 3x 3x 3x
    C&J 137.5 Sn.Pull 95 95 95
    Bk. Squat 200 Bk. Squat 70 120 140 160 160 160
    RDL 107.5 107.5 107.5
    Abds

    Segment Training Power Movements


    Day 2 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10
    Reps 3x 3x 3x 3x 1xs 1xs 1xs 2x 2x 2x
    PC/PJ 62.5 62.5 75 82.5 97.5 102.5 110 82.5 82.5 82.5
    Reps 3x 3x 3x 3x 3x 3x
    Cl. Pulls 120 120 120
    Ft. Squat 70 97.5 110 110 110
    RDL 107.5 107.5 107.5
    Abds

    Day 3 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6


    Reps 3x 3x 3x 3x 3x 3x
    Sn.Pull 80 85 95 107.5 107.5 107.5
    Cl. Pulls 102.5 110 120 137.5 137.5 137.5
    Bk. Squat 120 140 160 160 160
    Incline 55 60 60 60
    RDL 107.5 107.5 107.5
    Abds

    Day 4 Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set #8 Set#9 Set#10 Set#11
    Reps 3x 3x 2x 1x 1x 1x 1x 1x 1x 1x
    Snatch 47.5 47.5 60 70 75 80 85 90 95 100
    C&J 62.5 62.5 75 82.5 90 97.5 102.5 117.5 125 130
    Reps 3x 3x 3x 3x 3x
    Ft. Squat 70 97.5 110 110 110
    RDL 107.5 107.5 107.5
    Abds
    Idaho Weightlifting
    Conceptual Training
    Week Two Segment Training Power Movements
    Day 1 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10 Set#11
    M. Conroy Reps 3x 3x 3x 3x 3x 1xs 1xs 1xs 2x 2x 2x
    1RMs Kgs HgSnatch 47.5 47.5 55 60 70 75 80 85 65 65 65
    Snatch 107.5 Reps 3x 3x 3x 3x 3x 3x 3x
    C&J 137.5 Sn.Pull 95 95 95
    Bk. Squat 200 Bk. Squat 70 120 140 160 170 170 170
    RDL 107.5 107.5 107.5
    Abds

    Segment Training Power Movements


    Day 2 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10
    Reps 3x 3x 3x 3x 1xs 1xs 1xs 2x 2x 2x
    Hg.Clean 62.5 62.5 75 82.5 97.5 102.5 110 82.5 82.5 82.5
    Rk.Jerk 62.5 62.5 75 82.5 97.5 102.5 110 82.5 82.5 82.5
    Reps 3x 3x 3x 3x 3x 3x
    Cl/Pull 120 120 120
    Ft. Squat 70 97.5 110 117.5 117.5 117.5
    RDL 107.5 107.5 107.5
    Abds

    Day 3 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6


    Reps 3x 3x 3x 3x 3x 3x
    Sn.Pull 80 85 95 110 110 110
    Cl. Pulls 102.5 110 120 140 140 140
    Bk. Squat 120 140 160 170 170 170
    Incline 70 75 75 75
    RDL 137.5 137.5 137.5
    Abds

    Day 4 Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set #8 Set#9 Set#10 Set#11 Set#12
    Reps 3x 3x 2x 1x 1x 1x 1x 1x 1x 1x 1x
    Snatch 47.5 47.5 60 70 75 80 85 90 95 100 102.5
    C&J 62.5 62.5 75 82.5 90 97.5 102.5 117.5 125 130 135
    Reps 3x 3x 3x 3x 3x 3x
    Ft. Squat 70 97.5 110 117.5 117.5 117.5
    RDL 110 110 110
    Idaho Weightlifting
    Conceptual Training
    Week Three Power Movements
    Day 1 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10 Set#11
    M. Conroy Reps 1x 1x 1x 1x 1x 1x 1x 1x 1x 1x 1x
    1RMs Kgs 3Stg.Sn 47.5 47.5 55 60 70 75 80 80 65 65 65
    Snatch 107.5 Reps 3x 3x 3x 3x 3x
    C&J 137.5 Sn.Pull 100 100
    Bk. Squat 200 Bk. Squat 70 100 120 150 150
    RDL 100 100 100
    Abds
    Power Movements
    Day 2 Set#1 Set#2 Set#3 Set#4 Set#5 Set #6 Set #7 Set#8 Set#9 Set#10 Set#11
    Reps 1x 1x 1x 1x 1x 1x 1x 1x 1x 1x 1x
    3StgClean 62.5 62.5 75 82.5 97.5 102.5 110 110 82.5 82.5 82.5
    Reps 3x 3x 3x 3x 1x 1x 1x 1x 2x 2x 2x
    RkJk 62.5 62.5 75 82.5 97.5 102.5 110 110 82.5 82.5 82.5
    Reps 3x 3x 3x 3x
    Cl. Pulls 130 130
    Ft. Squat 70 97.5 110 110
    RDL 100 100 100
    Abds

    Day 3 Set#1 Set#2 Set#3 Set#4 Set#5


    Reps 3x 3x 3x 3x 3x
    Sn.Pull 80 85 97.5 97.5
    Cl. Pulls 102.5 110 125 125
    Bk. Squat 70 100 120 150 150
    Incline 70 75 75 75
    RDL 100 100 100

    Day 4 Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set #8 Set#9 Set#10 Set#11
    Reps 3x 3x 2x 1x 1x 1x 1x 1x 1x 1x
    Snatch 47.5 47.5 60 70 75 80 85 85 85
    C&J 62.5 62.5 75 82.5 90 97.5 102.5 110 110 110
    Reps 3x 3x 3x 3x 3x 3x
    Ft. Squat 70 97.5 110 110
    RDL 100 100 100
    Abds
    Idaho Weightlifting
    Conceptual Training
    Week Four Segment Training Power Movements
    Day 1 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10 Set#11 Set#12
    M. Conroy Reps 3x 3x 3x 3x 3x 3x 1xs 1xs 1xs 2x 2x 2x
    1RMs Kgs Snatch 47.5 47.5 55 60 70 80 85 92.5 97.5 75 75 75
    Snatch 107.5 Reps 3x 3x 3x 3x 3x 3x
    C&J 137.5 Sn.Pull 112.5 112.5 112.5
    Bk. Squat 200 Bk. Squat 120 140 160 180 180 180
    RDL 112.5 112.5 112.5
    Abds
    Segment Training Power Movements
    Day 2 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10 Set#11
    Reps 3x 3x 3x 3x 3x 3x 1xs 1xs 1xs 2x 2x
    C&J 62.5 62.5 75 90 102.5 110 120 125 100 100 100
    Reps 3x 3x 3x 3x 3x 3x
    Cl. Pulls 145 145 145
    Ft. Squat 70 97.5 110 137.5 137.5 137.5
    RDL 112.5 112.5 112.5
    Abds

    Day 3 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7


    Reps 3x 3x 3x 3x 3x 3x 3x
    Sn.Pull 80 85 95 107.5 112.5 112.5 112.5
    Cl. Pulls 102.5 110 120 137.5 145 145 145
    Bk. Squat 100 120 130 180 180 180
    Incline 55 60 60 60
    RDL 112.5 112.5 112.5
    Abds

    Day 4 Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set #8 Set#9 Set#10 Set#11 Set#12 Set#12
    Reps 3x 3x 2x 1x 1x 1x 1x 1x 1x 1x 1x 1x
    Snatch 47.5 47.5 60 70 75 80 85 92.5 97.5 102.5 107.5 110
    C&J 62.5 62.5 75 82.5 90 102.5 110 117.5 125 130 137.5 140
    Reps 3x 3x 3x 3x 3x 3x
    Ft. Squat 70 97.5 110 137.5 137.5 137.5
    RDL 112.5 112.5 112.5

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