Fleck
& Kraemer Weightlifting Program – Power Phase
|
|
"Stretching
should be performed for fifteen to twenty minutes prior to each workout
session. Special attention to technique during all lifting movements is
necessary. In addition, in all pulling-type movements it is important to
move the load as quickly as possible. This develops skill at the speed
necessary to successfully complete a snatch or clean and jerk." –
From the
book "Designing Resistance Training Programs", Steven J.
Fleck & William J. Kraemer. |
| (Loads
for all exercises are calculated based on the lifter's maximal Snatch
and Clean & Jerk) |
|
Monday
- AM
|
| Front
Squats |
4 x 5
at 75% |
| Shoulder
Shrugs (snatch grip) |
4 x 5
at 80% |
| Jerk
from Rack |
4 x 4
at 70% |
| Monday
- PM |
| Power
Snatch |
4 x 4
at 70% |
| Military
Press |
4 x 4
at 80% |
| Good
Mornings |
3 x 6
at 40% (best clean & jerk) |
| Sit-Ups |
3 x 30
(20 lb) |
| Tuesday
- AM |
| Back
Squats |
4 x 5
at 75% (maximal back squat) |
| Shoulder
Shrugs (clean grip) |
4 x 5
at 80% |
| Tuesday
- PM |
| Power
Clean |
4 x 4
at 75% |
| Hyperextensions |
3 x 6
(40 lb) |
| Sit-Ups |
3 x
30 (20 lb) |
| Thursday
- AM |
| Snatch
High Pull (from floor) |
5 x 4
at 85% |
| Pull
to Knees (from floor) |
4 x 4
at 85% |
| Snatch
Pulls from Hang |
4 x 4
at 75% |
| Thursday
- PM |
| Shoulder
Shrugs (snatch grip) |
4 x 4
at 85% |
| Jerks
from Rack |
4 x 4
at 75% |
| Leg
Curls |
2 x 6
at 6 RM |
| Friday
- AM |
| Clean
High Pulls |
5 x 5
at 80% |
| Clean
Pull to Knees (from floor) |
4 x 4
at 90% |
| Power
Clean from Hang |
4 x 5
at 75% |
| Friday
- PM |
| Back
Squats |
5 x 5
at 80% (maximal back squat) |
| Shoulder
Shrugs (clean grip) |
4 x 4
at 85% |
| Leg
Curls |
3 x 6
at 6 RM |
| Sit-ups |
3 x
30 (20 lb behind neck) |
|
Note: Wednesday and Saturday
are active rest days with the performance of stretching and jumping
drills. |
| About
Fleck and Kraemer |
|
The Classic Weightlifting Program (Power Phase) was taken from the
book "Designing Resistance Training Programs" first edition, co-authored by Steven J. Fleck, PhD and William J. Kraemer, PhD and
published in 1987. Subsequently, a second and third edition have been published. At the time the first edition of "Designing Resistance Training Programs" was
published, Fleck was working for the U.S. Olympic Committee advising elite athletes and
their coaches on training programs and Kraemer was working in the Sports Medicine and
Exercise Science Program at the University of Connecticut. |
| Click
here to buy: Designing
Resistance Training Programs |
