Sample Masters Weightlifting Training Program



Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

The following is a training cycle I wrote to prepare one of our masters lifters for the NorCal Open. He recently began training at Catalyst, and this is the first program I’ve written for him after helping him modify the program he used to prepare for Masters Nationals. He made PRs across the board at the meet.This is a fairly general program, although there is some work specific to his technical needs, which can be used as-is or altered to suit someone else.MondaySnatch – 70% x 2 x 2, 75% x 3 x 2Snatch Pull – 80% x 5 x 3Front Squat – 70% x 3 x 3WednesdayHalting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5Snatch Deadlift – 100% x 5 x 3Muscle Snatch + snatch balance + OHS – 5 x 3Push Press + Jerk – 60% x 2 x 3FridayClean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2Clean Pull – 80% x 5 x 3Back Squat – 75% x 5 x 3MondaySnatch – 75% x 2 x 2, 80% x 2 x 2Snatch Pull – 85% x 4 x 3Front Squat – 75% x 3 x 3WednesdayHalting Clean Deadlift + Mid-Hang Clean – 70% x 2 x 5Clean Deadlift – 100% x 5 x 3Snatch Balance – 70% x 2 x 3Jerk – 80% x 2 x 5FridayClean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2Clean Pull – 85% x 4 x 3Back Squat – 78% x 5 x 3MondaySnatch – 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1Snatch Pull – 90% x 3 x 3Front Squat – 75% x 3, 80% x 3, 75% x 3WednesdaySnatch Deadlift + Mid-Hang Snatch – 75% x 2 x 3Snatch Deadlift – 105% x 4 x 3Snatch Balance + OHS – 80% x 2 x 3Push Press + Jerk – 65% x 2 x 3FridayClean & Jerk – 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1Clean Pull – 90% x 3 x 3Back Squat – 80% x 5 x 3MondaySnatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1Snatch Pull – 95% x 3 x 3Front Squat – 75% x 3, 80% x 2, 85% x 2WednesdayClean Deadlift + Mid-Hang Clean – 75% x 2 x 3Clean Deadlift – 105% x 4 x 3OHS – 85% x 2 x 3Push Press + Jerk – 70% x 2 x 3FridayClean & Jerk – 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1Clean Pull – 95% x 3 x 3Back Squat – 80% x 5, 85% x 5, 80% x 5MondaySnatch – 75% x 2, 80% x 2, 85% x 1 x 3Snatch Pull – 90% x 2 x 3Front Squat – 80% x 2, 85% x 1, 90% x 1WednesdayPower Snatch – 70% x 2 x 5Power Clean & Jerk – 70% x 2 x 5Snatch Balance – 80% x 1 x 3FridayClean & Jerk – 75% x 2, 80% x 2, 85% x 1 x 3Clean Pull – 90% x 2 x 3Back Squat –85% x 2 x 3MondaySnatch – 70%x1, 75%x1, 80%x1x2Clean & Jerk – 70%x1, 75%x1, 80%x1x2Front Squat – 70%x3, 75%x2, 80%x1WednesdaySnatch – 60%x1, 65%x1, 70%x1, 60%x1x3Clean & Jerk - 60%x1, 65%x1, 70%x1, 60%x1x3FridaySnatch – 50% x 1 x 5Clean & Jerk 50% x 1 x 5SundayMeet