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Idaho Weightlifting Conceptual Training Week One: Segment Training Power Movements

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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Hari Setiawan
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209 views8 pages

Idaho Weightlifting Conceptual Training Week One: Segment Training Power Movements

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.

Uploaded by

Hari Setiawan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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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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