Planificação Geral de Weightlifting (7 semanas)

Esta planificação de treinos de weightlifting é um ciclo de 7 semanas, onde se treina os movimentos olímpicos na generalidade. Não é um treino muito avançado, pelo que é muito bom para iniciantes, visto que se trabalha todos os movimentos de igual forma (não há ênfase em nenhum movimento em particular).

Semana de Transição

Segunda-feira

• Hang power snatch (2-2-2-2-2 @60%)
• Hang power clean + push jerk (5x(2+2) @60%)

Terça-feira

• Back squat (10 @55%, 8 @60%, 8 @65%, 5 @70%)
• Shoulder press (3-3-3-3-3-3-3-3)
• Bent row (3-3-3-3-3-3-3-3)

Quarta-feira

• Rest day

Quinta-feira

• Snatch + overhead squat (5x(1+2) @60%)
• Snatch pull (3-3-3 @80%)
• Snatch push press (3-3-3-3-3)
• Prancha ventral (2x1')

Sexta-feira

• Rest day

Sábado

• Clean + front squat + split jerk (5x(1+2+1) @60%)
• Front squat (5 @60%, 5 @60%, 3 @70%)
• Good morning (8-8-8)

Domingo

• Rest day

Semana 1

Segunda-feira

• 3-position snatch (chão, joelho, meio da coxa) (5x@65%)
• Push jerk + split jerk (5x(2+1) @65%)
• Snatch pull (5-5-5-5-5 @85% do snatch)
• Sit-ups (60 no total)

Terça-feira

• Snatch (1-1-1-1-1 @80%)
• Clean & jerk (1-1-1-1-1 @80%)
• Back squat (5-5-5-5-5 @75%)

Quarta-feira

• 3-position clean (chão, joelho, meio da coxa) (5x65%)
• Clean pull (5-5-5-5-5 @85% do clean)
• Snatch balance (max weight; 2-2-2 @75% do máximo)

Quinta-feira

• Snatch (1-1-1-1-1 @80%)
• Clean & jerk (1-1-1-1-1 @80%)
• Front squat (3-3-3 @85%)

Sexta-feira

• Rest day

Sábado

• Snatch (1-1-1-1-1 @80%)
• Clean & jerk (1-1-1-1-1 @80%)
• Pause back squat 3'' (3RM)
• Stiff-legged deadlift (8-8-8)

Domingo

• Rest day

Semana 2

Segunda-feira

• Mid-hang snatch (2-2-2-2-2-2 @65%)
• Push jerk (2-2-2-2-2-2 @65%)
• Snatch pull (4-4-4-4-4 @90%)
• Sit-ups (70 no total)

Terça-feira

• Snatch (1-1-1 @90%)
• Clean & jerk (1-1-1 @90%)
• Back squat (3-3-3 @85%)

Quarta-feira

• Mid-hang clean (2-2-2-2-2-2 @65%)
• Clean pull (4-4-4-4-4 @90% do clean)
• Snatch balance (max weight; 2-2 @80% do máximo)

Quinta-feira

• Snatch (1-1-1 @90%)
• Clean & jerk (1-1-1 @90%)
• Front squat (3-3-3 @90%)

Sexta-feira

• Rest day

Sábado

• Snatch (1-1-1 @90%)
• Clean & jerk (1-1-1 @90%)
• Pause back squat 3'' (2RM)
• Stiff-legged deadlift (6-6-6)

Domingo

• Rest day

Semana 3

Segunda-feira

• Power snatch (2-2-2-2-2 @75%)
• Push jerk (2-2-2-2-2 @75%)
• Snatch pull (3-3-3 @95%)

Terça-feira

• Snatch (1 @95%)
• Clean & jerk (1 @95%)
• Back squat (1-1-1-1-1 @90%)

Quarta-feira

• Power clean (2-2-2-2-2 @75%)
• Clean pull (3-3-3 @95% do clean)
• Snatch balance (max weight)

Quinta-feira

• Snatch (1 @90%)
• Clean & jerk (1 @90%)
• Front squat (1-1 @95%)

Sexta-feira

• Rest day

Sábado

• Snatch (1RM)
• Clean & jerk (1RM)
• Back squat (1RM)
• Stiff-legged deadlift (5-5-5)
• Sit-ups (20-20-20)

Domingo

• Rest day

Semana 4

Segunda-feira

• 3-position snatch (chão, joelho, meio da coxa) (5x@70%)
• Push jerk + split jerk (5x(2+1) @70%)
• Snatch pull (5-5-5-5-5 @90% do snatch)
• Sit-ups (20-20-20)

Terça-feira

• Snatch (1-1-1-1-1 @80%)
• Clean & jerk (1-1-1-1-1 @80%)
• Back squat (5-5-5-5-5 @78%)

Quarta-feira

• 3-position clean (chão, joelho, meio da coxa) (5x70%)
• Clean pull (5-5-5-5-5 @90% do clean)
• Snatch balance (max weight; 2-2-2 @78% do máximo)

Quinta-feira

• Snatch (1-1-1-1-1 @80%)
• Clean & jerk (1-1-1-1-1 @80%)
• Front squat (3-3-3 @88%)

Sexta-feira

• Rest day

Sábado

• Snatch (1-1-1-1-1 @80%)
• Clean & jerk (1-1-1-1-1 @80%)
• Pause back squat 3'' (3RM)
• Stiff-legged deadlift (6-6-6)

Domingo

• Rest day

Semana 5

Segunda-feira

• Mid-hang snatch (2-2-2-2-2 @70%)
• Push jerk (2-2-2-2-2 @70%)
• Snatch pull (3-3-3-3-3 @95%)
• Sit-ups (80 no total)

Terça-feira

• Snatch (1-1-1-1 @90%)
• Clean & jerk (1-1-1-1 @90%)
• Back squat (3-3-3 @88%)

Quarta-feira

• Mid-hang clean (2-2-2-2-2 @70%)
• Clean pull (3-3-3-3-3 @95% do clean)
• Snatch balance (max weight; 2-2-2 @80% do máximo)
• Prancha ventral (max effort x 2)

Quinta-feira

• Snatch (1-1-1-1 @90%)
• Clean & jerk (1-1-1-1 @90%)
• Front squat (2-2-2 @93%)

Sexta-feira

• Rest day

Sábado

• Snatch (1-1-1-1 @90%)
• Clean & jerk (1-1-1-1 @90%)
• Pause back squat 3'' (2RM)
• Stiff-legged deadlift (5-5-5)

Domingo

• Rest day

Semana 6

Segunda-feira

• Power snatch (2-2-2-2-2 @75%)
• Push jerk (2-2-2-2-2 @75%)
• Snatch pull (3-3-3 @95%)

Terça-feira

• Snatch (1 @95%)
• Clean & jerk (1 @95%)
• Back squat (1-1-1-1-1 @90%)
• Good morning (8-8-8)

Quarta-feira

• Power clean (2-2-2-2-2 @75%)
• Snatch balance (max weight)
• Clean pull (3-3-3 @95% do clean)

Quinta-feira

• Snatch (1 @90%)
• Clean & jerk (1 @90%)
• Front squat (1-1 @95%)
• Sit-ups (à escolha)

Sexta-feira

• Rest day

Sábado

• Snatch (1RM)
• Clean & jerk (1RM)
• Back squat (1RM)
• Stiff-legged deadlift (5-5-5)

Domingo

• Rest day