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12-Week Beginner Program
This is a beginner-friendly program intended for new weightlifters looking for a comprehensive plan to build a foundation of weightlifting technique and positional strength.
Use a light-moderate weight for all prescribed sets of a given exercise. Loads should be light enough that the emphasis remains on developing technique in the snatch, clean and jerk and achieving full range of motion and control on accessory exercises like squats, pulls, and presses.
Try it out and let us know how it goes! If you need help, technique feedback is available in our Zhouyong Weightlifting Coaching Community.
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8-Week Intermediate Program
This is an intermediate program based on the “Dragon” method in Chinese weightlifting. Athletes on this program should already have a solid foundation of weightlifting technique and positional strength, as the movement-specific volume and intensity in this program is quite taxing.
Reach a moderate-heavy top set in each exercise before moving on to the next exercise variation, adding more weight as you change from SDE exercises for the day’s particular lift (i.e. clean, jerk or snatch).
Try it out and let us know how it goes! If you need help, technique feedback is available in our Zhouyong Weightlifting Coaching Community.
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8-Week Masters Program
This is a simple program template for masters (age 35+) weightlifters who require more recovery between sessions, or, who are short on time and need quick, focused lifting sessions.
This program involves lifting 4x/week, however it allows for greater recovery because weightlifting-specific days only occur 2x/week. The other two days are relatively short sessions that will help unload the body from the classic lifts while still building strength through fundamental compound lifts such as squats, hinges, and presses.
Try it out and let us know how it goes! If you need help, technique feedback is available in our Zhouyong Weightlifting Coaching Community.
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6-Week Peaking Program
This is an intermediate program that draws ideas from track and field principles, namely Dr. Bondarchuk and Charlie Francis. It is intended for experienced weightlifters to potentially peak in a relatively short amount of time.
This program follows a 2+1 format; the first two weeks involve mainly SDE and SPE exercises that will drive form, while the third week serves as a mini-taper/deload week. At the end of the mini-taper, work up to a very heavy single in each classic lift. This block can be repeated 1-2 times.
Try it out and let us know how it goes! If you need help, technique feedback is available in our Zhouyong Weightlifting Coaching Community.
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2-Week Pre-Competition Taper
This is a two-week taper leading into a competition or test day. Prior to this taper, athletes should have just completed a competition/peaking phase that culminated into a max-out day.
The single reps of the classic lifts are to be done after a thorough warmup that builds up to the prescribed load. The prescribed percentages in this taper are based on the 1RM numbers derived from the previous phase’s max out day.
Try it out and let us know how it goes! If you need help, technique feedback is available in our Zhouyong Weightlifting Coaching Community.
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