Planificação de Weightlifting com Ênfase no Front Squat (5 semanas)

A força de um atleta no front squat é determinante para os movimentos olímpicos, muitos atletas falham os cleans porque não conseguem subir a barra uma vez que se colocam debaixo dela. Este programa de 5 semanas é focado nos movimentos olímpicos na sua generalidade, mas com ênfase no front squat. O teste de 1RM para o front squat é feito no último sábado da periodização.

Semana 1

Segunda-feira

• Snatch (3-3-3-3-3 @75%)
• Split Jerk (3-3-3-3-3 @75%)
• Front Squat (3-3-3-3-3 @75%)
• Snatch Deadlift (5-5-5 @100% do snatch)

Terça-feira

• Power Snatch + Snatch Push Press + Overhead Squat (3x(3+3+3) @70%; 2x(3+3+3) @75% do power snatch)
• Power Clean + Push Jerk (2(1+1)x2 @70%; 2(1+1)x3 @75% do power clean)
• Snatch Pull (3-3 @90% do snatch; 3-3-3 @95%)

Quarta-feira

• Clean (3-3-3-3-3 @75%)
• Split Jerk Behind the Neck (hold split for 3’’) (3-3-3-3-3 @75%)
• Back Squat (2-2-2-2-2 @70%)
• Clean Pull (3-3 @90%; 3-3-3 @95%)

Quinta-feira

• Power Clean + Push Press (2(2+1)x5 @ 75% do push press)
• Snatch Push Press + Snatch Balance (5x(3+1) @70% do snatch)
• Snatch Pull (3-3-3-3-3 @90% do snatch)

Sexta-feira

• Rest day

Sábado

• Front Squat (3-3-3-3-3 @80%)
• Snatch (1 rep max para o dia)
• Clean & Jerk (1 rep max para o dia)
• Clean Deadlift (5-5-5 @100% do clean)

Domingo

• Rest day

Semana 2

Segunda-feira

• Clean (3-3-3 @75%; 2-2 @80%)
• Split Jerk BTN (hold split 3’’) (3-3-3 @75%; 2-2 @80%)
• Back Squat (2-2-2-2-2 @70%)
• Snatch Deadlift (5 @100%; 5-5 @105% do snatch)

Terça-feira

• Power Snatch + Snatch Push Press + Overhead Squat (1x(3+3+3) @70%; 4x(3+3+3) @75%)
• Power Clean + Push Jerk (2(1+1)x4 @75%; 2(1+1)x1 @80% do power clean)
• Snatch Pull (3-3 @95%; 3-3-3 @100% do snatch)

Quarta-feira

• Front Squat (2-2-2-2-2 @85%)
• Snatch (3-3-3 @75%; 2-2 @80%)
• Split Jerk (hold split 3’’) (3-3-3 @75%; 2-2 @80%)
• Clean Pull (3-3 @95%; 3-3-3 @100% do clean)

Quinta-feira

• Power Clean + Push Press (2(2+1)x3 @75%; 2(2+1)x2 @80% do power clean)
• Snatch Push Press + Snatch Balance (3x(3+1) @70%; 2x(3+1) @80%)
• Clean Pull (3-3-3-3-3 @95% do clean)

Sexta-feira

• Rest day

Sábado

• Snatch (1 rep max para o dia)
• Clean & Jerk (1 rep max para o dia)
• Clean Deadlift (5 @100%; 5-5 @105% do clean)
• Back Squat (2-2-2-2-2 @70%)

Domingo

• Rest day

Semana 3

Segunda-feira

• Front Squat (3-3-3-3 @85%)
• Snatch (3 @75%; 2-2-2-2 @80%)
• Split Jerk (hold split 3’’) (3-3-3 @75%; 2-2-2-2 @80%)
• Clean Pull (3-3-3-3 @100% do clean)

Terça-feira

• Power Snatch + Snatch Push Press + Overhead Squat (1x(2+2+1) @70%; 2x(2+2+1) @75%; 2x(2+2+1) @80% do power snatch)
• Power Clean + Push Jerk (2x(2+1) @75%; 2x(2+1) @80% do power clean)
• Snatch Pull (3-3-3-3 @95% do snatch)

Quarta-feira

• Clean (3-3-3 @75%; 2-2-2-2 @80%)
• Split Jerk Behind the Neck (2-2 @75%; 2-2-2-2@80%)
• Snatch Pull (3-3-3-3 @100% do snatch)
• Back Squat (2-2-2-2-2 @70%)

Quinta-feira

• Power Clean + Push Press (2(1+1) @75%; 2(1+1)x4 @80% do push press)
• Snatch Push Press + Snatch Balance ((2+1) @70%; 2x(2+1) 75%; 2x(2+1) 80% do snatch)
• Clean Pull (3-3-3-3 @95% do clean)

Sexta-feira

• Rest day

Sábado

• Front Squat (1-1-1-1-1 @90%)
• Snatch (1 rep max para o dia)
• Clean & Jerk (1 rep max para o dia)
• Snatch Pull (3-3-3 @100% do snatch)

Domingo

• Rest day

Semana 4

Segunda-feira

• Clean & Jerk ((2+1) @75%; 2x(1+1) @80%; 2x(1+1) @85%)
• Clean Pull (3 @ 95%; 3 @100%; 2-2-2 @105%)
• Back Squat (2-2-2-2-2 @70%)

Terça-feira

• Power Snatch + Overhead Squat ((2+1) @70%; (2+1) @75%; (2+1) @80%; 3x(1+1) @85%)
• Power Clean + Split Jerk (2x(2+1) @75%; (2+1) @80%; 3x(1+1) @85% do power clean)
• Snatch Pull (2-2 @95%; 2-2 @100% do snatch)

Quarta-feira

• Front Squat (2-2-2 @90%)
• Snatch (2 @75%; 2 @80%; 1-1-1 @85%; 1 @80%)
• Split Jerk (2 @75%; 2 @80%; 1-1-1 @85%)
• Snatch Pull (3-3 @100%; 2-2 @105% do snatch)

Quinta-feira

• Power Snatch (2-2 @75%; 1-1-1-1 @80%)
• Power Clean + Push Jerk (2x(2+1) @75%; 4x(1+1) @80%)
• Clean Pull (2-2 @95%; 2-2 @100% do clean)

Sexta-feira

• Rest day

Sábado

• Snatch (1 rep max para o dia)
• Clean & jerk (1 rep max para o dia)
• Clean Pull (3-3-3 @105% do clean)
• Back Squat (2-2-2-2-2 @70%)

Domingo

• Rest day

Semana 5

Segunda-feira

• Front Squat (1-1-1 @95%)
• Snatch (3 @60%; 3 @65%; 2 @70%; 2 @75%; 1 @80%; 1-1-1 @85%)
• Clean & Jerk (1 @60%; 1 @65%; 1 @70%; 1 @75%; 1 @80%; 1 @85%)
• Clean Pull (2 @85%; 2 @90%; 2 @95% do clean)

Terça-feira

• Power Snatch (1-1-1 @70%; 1-1-1 @75%)
• Power Clean + Push Jerk (3x(1+1) @70%; 3x(1+1) @75%)

Quarta-feira

• Snatch (3 @60%; 3 @65%; 2 @70%; 2 @75%; 1-1-1 @80%)
• Clean & Jerk ((1+1) @60%; (1+1) @65%; (1+1) @70%; (1+1) @75%; (1+1) @80%)
• Snatch Pull (2 @85%; 2 @90%; 2 @95%)
• Back Squat (2-2-2-2-2 @70%)

Quinta-feira

• Power Snatch (1-1-1 @70%; 1-1-1 @75%)
• Power Clean + Push Jerk (3x(1+1) @70%; 3x(1+1) @75% do power clean)

Sexta-feira

• Rest day

Sábado

• Front Squat (1RM)
• Snatch (1 rep max para o dia)
• Clean & Jerk (1 rep max para o dia)

Domingo

• Rest day