12-Week Training Program for Candidate Master of Sport Lifters: Elevate Strength and Performance

Published: 2024-09-20

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Here’s a sample training program for those lifters who qualified for class 3 status in the blog post that appeared here.

To begin this program, you will need to determine goal 100% figures that are to be achieved at the end of the macrocycle in a competition. This is a 12 week program and should be employed from twelve weeks before the goal competition.

Determine goal (100%) weights for the following lifts. They should be higher than your current best lifts.

Snatch
Clean & Jerk
Back Squat
Front Squat

The snatch 100% should be used for all snatches, power snatches, snatch high pulls, snatch extensions, overhead squats, and snatch deadlifts.

The clean and jerk 100% should be used for all cleans, power cleans, clean high pulls, clean extensions, clean deadlifts, jerks, power jerks, and push presses.

The Back Squat 100% should be used for all back squats.

The Front Squat 100% should be used for all front squats.

If an exercise has an intensity designed as X, it is not relevant for the other 100%’s and needs to be selected judiciously.

The Training Program is as follows:

WEEK 1 (Preparation Mesocycle) 504 repetitions

The numbers to the right represent, respectively, the number of repetitions in the exercise, the number of repetitions in the workout, and the running cumulative number of repetitions for the week.