How to Design a Beginner/Intermediate Weightlifting Progression

When designing a weightlifting program, keep in mind that you are training to perform two lifts at maximal loads. These two lifts are the snatch and the clean & jerk. Both movements require speed, power, strength, and technique to perform well under heavy loads.

There are multiple ways to design a weightlifting program, but we are going to walk through designing a program based on a linear method using percentages based on your one-rep max (1RM). This program is going to be 12-weeks long broken down into three training cycles with each cycle having its own rep scheme and rest duration per set during the main component of your training day.

Cycle One: is week 1-4 using 65 – 80 % of you 1RM to perform 5 sets of 5 reps.  

• Rest per set will be 1-2 minutes depending on fatigue

Cycle Two: is week 5-8 using 70 – 90 % of your 1RM to perform 5 sets of 3 reps.

• Rest per set will be 2-4 minutes depending on fatigue

Cycle Three: is weeks 9-12. Weeks 9,10,11, will be using 80-90% of your 1RM and week 12 being your peak week.

• You will be performing 5 sets of one - two reps and attempting a maximal effort attempt on week 12 for your snatch and clean & jerk.
• Reset per set will be resting to full recovery

Your day will be broken down into three movements. The first movement is a power movement like the jerk, snatch, or clean. The second movement will be some kind of squat like the back squat, front squat, or overhead squat. Lastly, the third movement will be a pulling movement meaning a deadlift and clean or snatch pull. When assessing the weight to use for the snatch or clean pull you will need to use 110% of you 1RM for the clean or the snatch. This means that if you snatch 245lbs then your snatch pull will be calculated using the following math. Take your max snatch and multiply it by 110% and this gives you the weight you will be doing your snatch or clean pulls with.

EX: (245 x 1.1 = 269.5) 

As you progress through this program you will be able to structure your training week based on your ability to make it to the gym. If you train one day but can’t make it the next that is okay, take a rest day and go train after your rest day. An example training cycle for week one is below and can vary from lifter to lifter.

Week 1 65% 5 sets of 5 reps

Week 2 75% 5 sets of 5 reps 

Week 3 70% 5 sets of 5 reps

Week 4 80% 5 sets of 5 reps

To maximize your gains from this cycle, it is highly encouraged that you do some kind of upper body and lower body split. For example, when you’re doing your clean, front squat, and snatch pull day, you could target legs as your accessory components for that training day. Choose your split on what best compliments the main movements for that training session.

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