Viktlyftning program med fokus på stöt
5 veckors program
VIKTLYFTNING PROGRAM MED FOKUS PÅ STÖT
Träningsöversikt
Träningsbeskrivning
Programmets huvudsyfte är att förbättra din stöt- och styrka i knäböj samt stärka hela din kropp.
Det är viktigt att tänka på att du har en god kontroll under RM-övningarna. Bygg lugnt och metodiskt upp mot din RM. När du upplever att du mister kontrollen över tekniken är det dags att pausa.
-10% eller -15% betyder backoff set från din RM-vikt i den angivna övningen. Exempel: Om du knäböjer 100kg på 3RM, skulle ett backoff set med -10% bli 90kg.
Det är INTE ett program för nybörjare! Du bör ha en betydande mängd styrketräning i bagaget.Se till att du behärskar olympiska lyft innan du påbörjar programmet eller har en tränare som kan visa dig rätt teknik.
. | EXERCISE |
|---|---|
. | ……………………………………………….. |
1. | Squats |
2. | Clean and Jerk |
3. | Jerk |
4. | Standing Overhead Barbell Press (1) |
5. | Pull-ups |
6. | Red-Core |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
|---|---|---|---|
…………… | …………… | …………… | ………………. |
5RM 2x -10% | 5RM 2x -10% | 5RM 2x -10% | 4RM 1x -10% // 2x -15% |
2x 60% 2x 70% 1x 75% | 2x 65% 2x 75% 1x 80% | 2x 65% 2x 75% 1x 80% | 1×3 65% 1×3 72,5% 2×2 80% 3×1 87,5-92,5% |
3×5 60% | 3×5 65% | 3×5 65% | 3×5 70% |
3×8 40% | 3×8 45% | 3×8 45% | 3×8 45% |
3x Max | 3x 10 | 3x 10 | 3x Max |
3x 8 | 3x 8 |
(1) Off your Jerk
. | EXERCISE |
|---|---|
. | ………. |
1. | Front Squats
|
2. | Deadlift |
3. | Overhead Squat + Overhead Press |
4. | Rowing + Wallball or Rowing + Kettlebell Swing (1) |
5. | Sit-Ups |
6. | Dips |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
|---|---|---|---|
………………………………… | ………………………………… | ………………………………… | ………………………………… |
10RM 1x -10% 1x -15% | 5RM 1x -10% 1x -15% | 5RM 1x -10% 1x -15% | 2RM 1x -10% 2x -15% |
3x 10 65% | 3x 10 70% | 3x 10 70% | 3x 10 75% |
5 OS+5 OP 50% 1x 4 OS+4 OP 55% 1x 3 OS+3 OP 60% 1x 2 OS+2 OP 70% 1x 1 OS+1 OP 75% 1x | 5 OS+5 OP 50% 1x 4 OS+4 OP 55% 1x 3 OS+3 OP 60% 1x 2 OS+2 OP 70% 1x 1 OS+1 OP 80% 1x | 5 OS+5 OP 50% 1x 4 OS+4 OP 55% 1x 3 OS+3 OP 60% 1x 2 OS+2 OP 70% 1x 1 OS+1 OP 75% 1x | 5 OS+5 OP 55% 1x 4 OS+4 OP 60% 1x 3 OS+3 OP 65% 1x 2 OS+2 OP 70% 1x 1 OS+1 OP 85% 1x |
21(CR)+ 21(WS) 8-10Kg 16(CR)+ 16(WS) 8-10Kg 12(CR)+ 12(WS) 8-10Kg 8(CR)+ 8(WS) 8-10Kg | 21(CR)+ 21(WS) 8-10Kg 16(CR)+ 16(WS) 8-10Kg 12(CR)+ 12(WS) 8-10Kg 8(CR)+ 8(WS) 8-10Kg | 21(CR)+ 21(KB) 16-24kg 16(CR)+ 16(KB) 16-24kg 12(CR)+ 12(KB) 16-24kg 8(CR)+ 8(KB) 16-24kg | 21(CR)+ 21(KB) 16-24kg 16(CR)+ 16(KB) 16-24kg 12(CR)+ 12(KB) 16-24kg 8(CR)+ 8(KB) 16-24kg |
3x 20 | 3x 20 | 3x 20 | 3x 20 |
3x Max | 3x Max |
(1) Calories Rowing (CR) Wallball shots (WS) Kettlebell swing (KB)
. | EXERCISE |
|---|---|
. | ……………. |
1. | Snatch-Pull (1)
|
2. | Snatch deadlift |
3. | Snatch Pull from Box (2) |
4. | Pull-ups |
5. | Stong row |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
|---|---|---|---|
………………………………… | ………………………………… | ………………………………… | ………………………………… |
2×2 50% 2×2 60% 2×2 65% | 2×2 55% 2×2 65% 3×1 70% | 2×2 55% 2×2 65% 3×1 70% | 1×2 55% 1×2 65% 4×2 70% |
1x 8 70% 1x 8 80% 1x 8 90% 1x 6 100% 1x 4 110% 1x 10 70% | 1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 1x 4 115% 1x 10 75% | 1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 1x 4 115% 1x 10 75% | 1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 3x 4 115% 1x 10 75% |
3x 5 110% | 3x 5 110% | 3x 5 110% | 3x 5 110% |
3x 10 | 3x 10 | 3x 10 | 3x Max |
3x 8 | 3x 8 | 3x 8 | 3x 8 |
(1) Snatch-Pull + Snatch + Hang snatch + Snatch Balance 2x in each set
(2) 110% of your snatch
. | EXERCISE |
|---|---|
. | …… |
1. | Jerk (1)
|
2. | Two Position Snatch (2) |
3. | Two Position Clean (2) |
4. | Push Press |
5. | Squats |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
|---|---|---|---|
……………………………….. | ……………………………….. | ……………………………….. | …………………………………. |
3×1 80% | 3×1 80% | 3×1 80% | 3×1 80% |
3x 65% | 3x 65% | 3x 65% | 1×1 50% // 1×1 60% |
3x 65% | 3x 70% | 3x 70% | 1×1 70% // 1×1 80% // 3×1 90% |
5x 4 75% | 5x 4 75% | 5x 4 75% | 5x 4 75% |
3RM 1x -10% 2x -15% | 3RM 1x -10% 2x -15% | 2RM 1x -10% 2x -15% | 2RM 1x -10% 2x -15% |
(1) Start first with your max off the day in jerk, then go down to 80% of that and do adicional 3 set on 80%
(2) Floor, Mid
. | EXERCISE |
|---|---|
. | …… |
1. | Clean and Jerk |
2. | Push-press |
3. | Clean Pull |
4. | Pulldown |
5. | Bar Row |
6. | Weighted Plank |
WEEK 5 |
|---|
……………………………. |
3×4 70% |
3×6 70% |
3×3 95% |
3x 10 |
3x 10 |
4x 20-30 sec |
. | EXERCISE |
|---|---|
. | ………………………………………………. |
1. | Clean Deadlift + Clean Deadlift + Clean |
2. | Jerk |
3. | Squats |
4. | Push-ups |
WEEK 5 | |
|---|---|
………………………… | |
6×1 75% (Of your clean)
| |
3×2 (stay in the split in 5 sec)
| |
3×5 70%
| |
20 Wallballshots 8-10kg 20 walking lunges 20 Boxjumps 20 squats 40-60kg | |
. | EXERCISE |
|---|---|
. | …… |
1. | Clean and Jerk |
2. | Deadlift |
3. | Dumbbell Press |
4. | Push-ups in Rings |
5. | Military Press |
WEEK 5 | |
|---|---|
………………………… | |
3x 65%
| |
1x 8 Max 8×2 -10% | |
3x 10 | |
3x Max | |
3x 5 60% | |
. | EXERCISE |
|---|---|
. | ……. |
1. | Snatch |
2. | Clean and Jerk |
3. | Squat |
WEEK 5 |
|---|
………………………… |
Max |
Max |
Max |
