Planificação Geral de Weightifting 3 Treinos Semanais (6 semanas)

Há atletas que apenas conseguem treinar três vezes por semana os movimentos olímpicos. Esta rotina de três treinos semanais, por um total de seis semanas, é focada na melhoria dos dois movimentos olímpicos, o snatch e o clean & jerk. O 1RM destes movimentos é testado no último treino da planificação.

Semana 1

Segunda-feira

• Snatch (2-2 @70%; 2-2-2 @75%)
• Snatch Pull (5-5-5 @80% do snatch)
• Front Squat (3-3-3 @70%)

Quarta-feira

• Halting Snatch Deadlift + Mid-Hang Snatch (2-2-2-2-2 @70% do snatch)
• Snatch Deadlift (5-5-5 @100% do snatch)
• Muscle Snatch + Snatch Balance + OHS (5-5-5)
• Push Press + Split Jerk (2-2-2 @60% do push press)

Sexta-feira

• Clean & Jerk (2x(3+1) @70%; 2x(3+1) @75%)
• Clean Pull (5-5-5 @80% do clean)
• Back Squat (5-5-5 @75%)

Semana 2

Segunda-feira

• Snatch (2-2 @75%; 2-2 @80%)
• Snatch Pull (4-4-4 @85%)
• Front Squat (3-3-3 @75%)

Quarta-feira

• Halting Clean Deadlift + Mid-Hang Clean (2-2-2-2-2 @70% do clean)
• Clean Deadlift (5-5-5 @100% do clean)
• Snatch Balance (2-2-2 @70% do snatch)
• Split Jerk (2-2-2-2-2 @80%)

Sexta-feira

• Clean & Jerk (2x(3+1) @75%; 2x(2+1) @80%)
• Clean Pull (4-4-4 @85%do clean)
• Back Squat (5-5-5 @78%)

Semana 3

Segunda-feira

• Snatch (3-3 @75%; 2 @80%; 2 @85%; 2 @90%)
• Snatch Pull (3-3-3 @90% do snatch)
• Front Squat (3 @75%; 3 @80%; 3 @75%)

Quarta-feira

• Snatch Deadlift + Mid-Hang Snatch (2-2-2 @75% do snatch)
• Snatch Deadlift (4-4-4 @105% do snatch)
• Snatch Balance + OHS (2-2-2 @80% do snatch)
• Push Press + Split Jerk (2-2-2 @65% do push press)

Sexta-feira

• Clean & Jerk (2x(3+1) @75%; 1x(2+1) @80%; 1x(2+1) @85%; 1 @90%)
• Clean Pull (3-3-3 @90% do clean)
• Back Squat (5-5-5 @80%)

Semana 4

Segunda-feira

• Snatch (3 @75%; 2 @80%; 1 @85%; 1 @90%; 1 @95%)
• Snatch Pull (3-3-3 @95%)
• Front Squat (3 @75%; 2 @80%: 2 @85%)

Quarta-feira

• Clean Deadlift + Mid-Hang Clean (2-2-2 @75% do clean)
• Clean Deadlift (4-4-4 @105% do clean)
• OHS (2-2-2 @85%)
• Push Press + Split Jerk (2-2-2 @70% do push press)

Sexta-feira

• Clean & Jerk (1x(3+1) @75%; 1x(2+1) @80%; 1 @85%; 1 @90%; 1 @95%)
• Clean Pull (3-3-3 @95% do clean)
• Back Squat (5 @80%; 5 @85%; 5 @80%)

Semana 5

Segunda-feira

• Snatch (2 @75%; 2 @80%; 1-1-1 @85%)
• Snatch Pull (2-2-2 @90% do snatch)
• Front Squat (2 @80%; 1 @85%; 1 @90%)

Quarta-feira

• Power Snatch (2-2-2-2-2 @70%)
• Power Clean & Jerk (2-2-2-2-2 @70%)
• Snatch Balance (1-1-1 @80% do snatch)

Sexta-feira

• Clean & Jerk (2 @75%; 2 @80%; 1-1-1 @85%)
• Clean Pull (2-2-2 @90% do clean)
• Back Squat (2-2-2 @85%)

Semana 6

Segunda-feira

• Snatch (1 @70%; 1 @75%; 1-1 @80%)
• Clean & Jerk (1 @70%; 1 @75%; 1-1 @80%)
• Front Squat (3 @70%; 2 @75%; 1 @80%)

Quarta-feira

• Snatch (1 @60%; 1 @65%; 1 @70%; 1-1-1 @60%)
• Clean & Jerk (1 @60%; 1 @65%; 1 @70%; 1-1-1 @60%)

Sexta-feira

• Snatch (1-1-1-1-1 @50%)
• Clean & Jerk (1-1-1-1-1 @50%)

Sábado

• Snatch (1RM)
• Clean & Jerk (1RM)