© National Strength and Conditioning Association

Volume 28, Number 2, pages 10–17

Keywords: periodization; training model; training process

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Weightlifting: Program Design

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Michael H. Stone, PhD

East Tennessee State University, Johnson City,Tennessee
Kyle C. Pierce, EdD
Lousiana State University–Shreveport, Shreveport, Louisiana
William A. Sands, PhD
United States Olympic Committee, Colorado Springs, Colorado
Meg E. Stone
East Tennessee State University, Johnson City,Tennessee

summary
This is the second part of a 2-part

discussion (the first,“Weightlifting: A

Brief Overview,” appeared 28(1):50–

66, 2006) on weightlifting and will

describe the best methods of de-

signing a weightlifting program.

he authors have had considerable

T experience in coaching and train-

ing national-, international-, and
Olympic-level weightlifters in the United
States and Great Britain. These
weightlifters have included men and
women, as well as junior, senior, and mas-
ter (veteran) weightlifters. Although there
Figure 1. Long-term periodization model.VL = average volume load (total kg)/wk
may be some differences in program de-
and includes all sets; TI = average training intensity (kg)/wk and includes
sign detail resulting from age, gender, or only target loads. Monday = heavy day; Thursday = light day (15–20% less).
(occasionally) individual differences, the
training program would follow the same
basic characteristics for these groups. put in place so that training progress can tion with his coach, the athlete creates a
be tracked. Initial testing indicates that long-term plan designed to produce a
For example, take an athlete who is a this athlete has talent enough to total (325 kg) that will qualify the ath-
well-trained, moderately advanced (not progress to international competitions, lete for the Commonwealth Games. A
elite) male weightlifter (94 kg, 300 kg and his short-term goal is to compete in general outline of the long-term plan is
total). A testing/monitoring program is the Commonwealth Games. In conjunc- shown in Figure 1.

10 April 2006 • Strength and Conditioning Journal

 overreaching model. Weight training is
Table 1a
performed 4 days per week (Monday,
12-Week Preparation Phase Training Program for a Moderately Trained
Weightlifter (94 Kg, Total = 300); First Mesocycle of the Training Year, Wednesday, Thursday, Saturday);
General Concept of Sets and Repetitions heavy lifting days (based on volume
load) are preceded by recovery days
Block 1 Block 2 Block 3 (only midsection work). Note that
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whereas the general scheme may call

Wk 1: 3 × 10 Wk 5: 3 × 5 (1 × 5) Wk 9: 5 × 5 (1 × 5)
for 3 × 5 repetitions or 3 × 3 repeti-
Wk 2: 3 × 10 Wk 6: 3 × 5 (1 × 5) Wk 10: 3 × 3 (1 × 5)
tions, not all lifts are performed in this
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Wk 3: 3 × 10 Wk 7: 3 × 3 (1 × 5) Wk 11: 3 × 3 (1 × 5)
traditional manner. Often clusters are
Wk 4: 3 × 10 Wk 8: 3 × 2 (1 × 5) Wk 12: 3 × 2 (1 × 5) used for major lifts, particularly the
Sets in parentheses are “down” sets performed with maximum effort at approximately snatch and the clean and jerk (C&J).
40–55% of 1 repetition maximum to optimize power output. For example, a 1-set cluster for the
C&J is used during block 3. Note also
An example of a 12-week mesocycle, in- resting testosterone-cortisol ratio (or a that the cluster often is undulated; for
dicative of the preparation phase, is rebound effect 2–5 weeks after the example, a set of 5 with a 30-second re-
shown in Tables 1a and 1b. In this gen- CSEL) (8). covery between repetitions may in-
eral model, the first block (4 weeks) is • Most importantly, this phase—pro- volve single lifts at 100 kg, 110 kg, 115
devoted to high volume strength-en- vided exercises selection is appropri- kg, 110 kg, and 100 kg. We have
durance training produced by higher ate—lays the physiological and adopted this method due to 2 observa-
repetitions per set (10 per set). Al- structural foundation for further tions. First, clusters reduce the fatigue
though volumes/repetitions this high training that will emphasize other associated with a typical set, and thus
are not typically performed often by aspects of performance (i.e., maxi- higher force and power outputs can be
weightlifters, we believe this high-vol- mum strength, and power) (5, 11, maintained, enhancing the quality of
ume phase is important for a number of 12). the set (1). However, the short rest pe-
reasons: • In our experience, weightlifters riods (15–30 seconds) are such that the
completing this type of preparation lifter is forced to perform against a
• Compared to lower repetitions per perform better during the subse- background of fatigue not unlike that
set (or a lower volume of work), rep- quent higher intensity training pe- encountered in competition, particu-
etitions in this range have been asso- riods and generally have fewer in- larly during the warm-up for competi-
ciated with greater alterations in juries. tion. Second, after reaching the target
body composition, particularly de- load for the cluster, it is often difficult
creased body fat (9, 10). As a 4-week block, this strength-en- for the lifter to continue at the heaviest
• Beneficial metabolic alterations are durance concentrated loading phase loads, perhaps due to a physical or
more likely to occur with higher vol- would be repeated 2–3 times per year, mental let-down; by reducing the load,
umes and higher repetitions per set depending upon the background and quality work can continue. Thus, un-
(4, 6, 7, 13). level of athlete. For moderate level and dulating the load further enhances
• Strength-endurance and power-en- advanced athletes, this phase should force, velocity, and power mainte-
durance parameters are better trained occur approximately 12–16 weeks be- nance.
than with lower volume training (3). fore major competitions. In addition,
• Although endocrine responses to re- occasional brief (1 week) periods of The exercises for this preparation phase
sistance exercise appear to have rela- high repetition strength-endurance are shown in Table 1b. During block 1,
tively minor effects on hypertrophy training can be performed at the begin- considerable emphasis is placed on com-
and performance, higher repetitions ning of an 8–12 week mesocycle in prehensive muscle/structural strengthen-
per set can increase substantially the order to reestablish and reinforce the ing. We feel this comprehensive process is
testosterone and growth hormone beneficial physiological and structural important for 2 reasons. First, although it
concentrations postexercise (4) and adaptations afforded by this type of can be argued that some muscles are not
can be greater than the responses re- training. directly involved in a weightlifting move-
sulting from lower repetitions per set ment or are involved only to a minor ex-
(2). After the initial high volume block (4 tent, we would suggest that no one has
• The concentrated strength-endurance weeks), training is returned to more perfect technique, nor can anyone pro-
loading (CSEL) afforded by this phase normal volumes. The volume load duce exactly the same technique for every
of training may result in an increased across each block follows a repeated lift. When a lift (snatch or C&J) is not

April 2006 • Strength and Conditioning Journal 11

 Table 1b
Exercises

Block 1 Block 2 Block 3

Monday and Thursday* (AM) Monday and Thursday* (AM) Monday and Thursday* (AM)
1. Squats 1. Squats 1. Squats
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Monday and Thursday (PM) Monday and Thursday (PM) Monday and Thursday (PM)
2. Step press 2. Front squats 1. Push jerk (front squat first rep)
3. Incline dumbbell press Rest 10–15 min 2. Split lockouts (from power rack)
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4. Bent over lateral raises (dumbbells) 3. Push jerk (front squat first rep)—one 3. Bent-over lateral raises (dumbbells)
set at target
Wednesday (AM) Wednesday (AM) Wednesday (AM)
1. Clean grip shoulder shrugs 1. Clean grip shoulder shrugs 1. Clean grip shoulder shrugs
(first rep from floor) (first rep from floor) (first rep from floor)
2. Clean grip pulls from floor 2. Clean grip pulls from floor 2. Clean grip pulls from floor
3. Clean grip pulls from knee (clean first rep of warm-up sets) Wednesday (PM)
(blocks) Wednesday (PM) 3. Clean grip shoulder shrugs
Wednesday (PM) 3. Clean grip shoulder shrugs (first rep from floor)
4. Clean grip shoulder shrugs (first rep from floor) 4. Clean grip pulls from mid-thigh
(first rep from floor) 4. Clean grip pulls from mid-thigh (blocks)
5. Clean grip pulls from mid-thigh (blocks) 5. Stiff legged deadlift (160–170° knee
(blocks) 5. Hyperextensions from glute-ham angle)
6. Hyperextensions from glute-ham bench
bench
Saturday Saturday Saturday
1. Snatch grip shoulder shrugs 1. Snatch grip shoulder shrugs 1. Snatch grip shoulder shrugs
(first rep from floor) (first rep from floor) (first rep from floor)
2. Snatch grip pulls from mid-thigh 2. Snatch grip pulls from mid-thigh 2. Snatch 5 × 1 as an undulating cluster
(blocks) (blocks) (30 s between reps)
Rest 15 min Rest 15 min Rest 15 min
3. Snatch 10 × 1 as a cluster 3. Snatch 5 × 1 as an undulating cluster 3. Clean grip shoulder shrugs (first rep
(30 s between reps) (30 s between reps) from floor)
4. Hyperextensions from a 4. Hyperextensions from a glute-ham 4. Clean and jerk 5 × 1 as an undulating
glute-ham bench bench cluster (30 s between reps)
5. Snatch grip upright row 5. Snatch grip upright row 5. Stiff legged deadlift (160–170° knee
Stretch after training session 6. Pull-ups angle)
Stretch after training session Stretch after training session
Thursday Thursday Thursday
Light day: 20% lower Light day: 15–20% lower Light day: 15–20% lower

Tuesday and Friday Tuesday and Friday Tuesday and Friday

Mid-section work: walking twists, Mid-section work: walking twists, basket Mid-section work: walking twists, basket
basket hangs, candle-sticks, etc. hangs, candle-sticks, etc. Occasional easy hangs, candle-sticks, etc. Occasional easy
Occasional easy sprints and ball sprints and ball throws sprints and ball throws
throws

Sunday Sunday Sunday

Rest Rest Rest

*Thursday is a light day, 15–20% lower.

technically perfect, it is possible that though technique is not exact. However, more, it should be noted that these exer-
many of the normally less-involved mus- too much assistance work may not be ad- cises are indeed assistance exercises and
cles become more involved, thus a vantageous for athletes needing to make are not designed to replace the more im-
stronger assist of the musculature can en- weight, because the additional hypertro- portant large muscle mass–multi-joint
hance the potential of success even phy may make this difficult. Further- exercises that have a much larger impact

12 April 2006 • Strength and Conditioning Journal

 on performance. Thus, the effects of
these exercises must be very carefully
monitored and their placement in the
overall program must be carefully consid-
ered. Second, many muscles stabilize
during a lift—we would argue that
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stronger stabilization might reduce in-

jury. However, we also would argue that
large muscle mass exercises, which have a
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high degree of mechanically specificity,

are more likely to enhance stability then
are smaller isolated or single joint exercis-
es. This results from the observation that
during multi-joint large muscle mass ex-
ercises, the anatomical/functional role
(i.e., agonist, antagonist, stabilizer) of a
specific muscle or groups of muscles is
not clear cut (14); and that the role of
muscles can change with slight alter-
ations of the movement and with changes
in velocity. Thus, most of the exercises
programmed are specific in nature (i.e.,
large muscle mass, multi-joint exercises).
Indeed, an important area of study,
which has not been researched well, deals
Figure 2. Average volume load and intensity for each week during the preparation
with the degree to which small muscle phase for a moderately advanced lifter (94 kg, 300 kg total).VL = average
mass exercises influence performance in volume load (total kg)/wk and includes all sets; TI = average training inten-
large muscle mass exercises or can be used sity (kg)/wk and includes only target loads; CSEL = concentrated strength
to prevent injury. endurance load.

Table 2
Example Training Loads over 12 weeks (Mesocycle 1)

WK MONDAY (% initial 1RM) VL THURSDAY (% initial 1RM) VL

1 150 66 4,500 125 55 3,750
2 155 69 4,650 130 58 3,900
3 160 71 4,800 135 60 4,050
4 155 69 4,650 130 58 3,900
5 180 80 2,700 155 68 2,325
6 190 84 2,850 160 71 2,400
7 195 87 1,755 160 71 1,440
8 200 89 1,200 165 73 990
9 180 80 4,500 150 67 3,750
10 192.5 86 1,732.5 155 68 1,395
11 202.5 90 1,822.5 160 71 1,440
12 207.5 92 1,245 165 73 990
VL (volume load) = repetitions × mass lifted at target loads.
Athlete level = moderate, 94 kg, 300 kg total; best snatch = 132.5; best clean and jerk = 167.5; best squat = 225.

April 2006 • Strength and Conditioning Journal 13

 Table 3
Exercise Schedule for 12-Week Mesocycle Leading to a Major Competition

Block 1—4 Weeks Block 2—4 Weeks Block 3—4 Weeks

Monday and Thursday* (AM) Monday and Thursday* (AM) Monday and Thursday* (AM)
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1. Squats 1. Squats 1. Squats

Monday and Thursday (PM) 2. Clean and push press 2. Clean and push jerk
2. Front ¼ squats (jerk drives) 3. Split lockouts (recovery last rep/set) 3. Split lockouts
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3. Press from split

Wednesday (AM) Wednesday (AM) Wednesday (AM)

1. Clean grip shoulder shrugs 1. Clean grip shoulder shrugs 1. Clean grip shoulder shrugs
2. Pulls from thigh (blocks) 2. Pulls from thigh (blocks) 2. Pulls from thigh (blocks)
Wednesday (PM) Wednesday (PM) Wednesday (PM)
3. Clean grip shoulder shrugs 3. Clean grip shoulder shrugs 3. Clean grip shoulder shrugs
4. Pulls from knee (blocks) 4. Pulls from floor 4. Pulls from knee (blocks)
5. Hyperextensions 5. Stiff legged deadlift

Saturday Saturday Saturday

1. Snatch grip shoulder shrugs 1. Snatch grip shoulder shrugs 1. Snatch grip shoulder shrugs
2. Power snatch 1 set as a cluster 2. Snatch 1 set as a cluster 2. Snatch 1 set as an undulating cluster:
Rest 15 min Rest 15 min Wk 9—125 kg
3. Clean grip shoulder shrugs 3. Clean grip shoulder shrugs Wk 10—127.5 kg
4. C & J 1 set as a cluster 4. C & J 1 set as a cluster Wk 11—130 kg (starting attempt)
Stretch after training session Stretch after training session Wk 12—Meet
Rest 15 min
3. Clean grip shoulder shrugs
4. C & J 1 set as an undulating cluster:
Wk 9 —160 kg
Wk 10—165 kg (starting attempt)
Wk 11—155 kg
Wk 12—Meet
Stretch after training session

Thursday Thursday Thursday

Light day: 15–20% lower Light day: 15–20% lower Light day: 15–20% lower

Tuesday and Friday Tuesday and Friday Tuesday and Friday

Mid-section work: walking twists, bas- Mid-section work: walking twists, basket Mid-section work: walking twists, basket
ket hangs, candle-sticks, etc. Occasional hangs, candle-sticks, etc. Occasional easy hangs, candle-sticks, etc. Occasional easy
easy sprints and ball throws sprints and ball throws sprints and ball throws

Sunday Sunday Sunday

Rest Rest Rest

Note that in general, moving from block ure 2. Although many coaches base vol- sion. For some large muscle mass exer-
1 to block 3, exercise mechanical speci- ume and intensity variation on percent- cises, heavy and light days are used. This
ficity progresses from less specific to more ages of the most recent snatch and C&J method not only reduces the overtrain-
specific. For example, progression for jerk (competitive maximum) or a training ing potential, but also allows some exer-
development moves from pressing move- maximum, we have not found that this cise each week at higher velocities and
ments (block 1 = step press and dumbbell method is always useful or advanta- power outputs. The loading should be
presses) to push jerks (block 2) to split geous. Rather, intensity is generally carefully planned so that all sets and rep-
lockouts and actual C&Js during block 3. based upon approximate repetition etitions can be completed, overtraining
maximum (RM) values and a progres- potential is minimized, and reasonable
Volume and intensity considerations for sive increase in weight. Thus, overload progression can be accomplished. Using
the preparation phase are shown in Fig- would follow a relatively steady progres- the squat as an example, week-to-week

14 April 2006 • Strength and Conditioning Journal

 target loads (heaviest planned loading
for the exercise/day) would progress as
shown in Table 2 (moderate level, 94 kg,
300 kg total; best snatch = 132.5; best
C&J = 167.5, best squat = 225):
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Similar progressions can be made for

pulling movements—less variation (i.e.,
heavy and light days) can be appropriate
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for the pulling movements using this

program, because of the preceding rest
days (Tuesday and Friday), which re-
duces overtraining potential. Based on
past experience and record keeping with
a variety of athletes expected improve-
ment in the squat would be approxi-
mately 2.5–5%.
Figure 3. Volume and intensity for a 12-week mesocycle leading to a major meet
Table 3 shows the exercises for a mesocy- (moderately advanced lifter: 94 kg, 300 kg total).The first week of each
cle following the initial preparatory block represents an overreaching week.VL = average volume load (total
phase; this mesocycle could lead to a kg)/wk and includes all sets; TI = average training intensity (kg)/wk and in-
major meet. A typical mesocycle leading cludes only target loads. Monday = heavy day; Thursday = light day
to a competition peak would last 12–16 (15–20% less).
weeks and would follow a repeated over-
reaching design (5) (see Figure 3). In short period. The sharp increase in vol- phase (approximately 1 week) is fol-
brief, overreaching is believed to be an ume can result in increased fatigue and lowed by a sharp return to normal train-
early stage of overtraining (8). Over- in performance decrements. However, ing, then an increase in performance
reaching typically occurs if the volume several observations of weightlifters above baseline can occur. Adding a taper
of training is markedly increased for a have shown that if an overreaching to normal training can result in addi-

Table 4
Example Training Loads over 12 weeks (Mesocycle 2)

WK MONDAY (% initial 1RM) VL THURSDAY (% initial 1RM) VL

1 180 80 4,500 152.5 68 3,812.5
2 187.5 83 2,812.5 160 71 2,400
3 195 86 2,925 165 73 2,475
4 200 89 1,200 170 76 1,050
5 185 82 4,625 157.5 70 3,937.5
6 200 89 3,000 170 76 2,550
7 205 91 1,845 175 78 1,050
8 210 93 1,260 177.5 79 1,065
9 187.5 83 4,687.5 160 71 4,000
10 185 82 2,775 157.5 70 2,362.5
11 192.5 85 1,732.5 165 73 990
12 160 71 960 no squats
VL (volume load) = repetitions × mass lifted at target loads.
Athlete level = moderate, 94 kg, 300 kg total; best snatch = 132.5; best clean and jerk = 167.5; best squat = 225.

April 2006 • Strength and Conditioning Journal 15

 tional performance increases (8). Thus, strength during any part could limit the 3. M C G EE , D.S., T.C. J ESSE , M.H.
planning an overreaching phase can be entire pull and therefore be a limiting STONE, AND D. BLESSING. Leg and hip
advantageous potentially in terms of factor in completing a snatch or C&J. endurance adaptations to three differ-
performance improvement. In this ex- Using U.S. national-level weightlifters, ent weight-training programs J. Appl.
ample, each block begins with an over- force-time curve data collected by the Sports Sci. Res. 6:92–95. 1992.
reaching week (5 × 5 at target load) fol- authors from isometric and dynamic 4. MCMILLAN, J. L., M.H. STONE, J. SAR-
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lowed by: pulls suggest that lack of strength and TAIN, D. MARPLE, R. KEITH, AND C.
speed during the second pull could be a BROWN. 20-hour physiological respons-
• Block 1: 2 weeks of normal training limiting factor during a complete lift. es to a single weight training session. J.
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(3 × 5 at target load) and one week of Studies relating force-time curve data Strength Cond. Res. 7(1):9–21. 1993.
reduced volume load (3 × 2 at target from pulls at different heights (e.g., 5. P LISK , S., AND M.H. S TONE . Peri-
load). floor, knee, midthigh) to weightlifting odization strategies. Strength Cond. J.
• Blocks 2 and 3: 1 week of normal performance could provide insight into 17:19–37. 2003.
training (3 × 5 at target load), 1 week superior exercise selection during train- 6. SCALA, D., J. MCMILLAN, D. BLESS-
at 3 × 3 (target load) and 1 week at ing. One of the most important types of ING, R. ROZENEK, AND M.H. STONE.
3 × 2 (target load). studies dealing with weightlifting would Metabolic cost of a preparatory phase
be investigation(s) of the actual effec- of training in weightlifting. A practical
Again, using the squat as an example, tiveness of various types of training pro- observation. J. Appl. Sports Sci. Res.
week-to-week target loads (heaviest grams. These types of studies would not 1(3):48–52. 1987.
planned loading for the exercise/day) only affect weightlifting, but would 7. STONE, M.H., S.J. FLECK, W.J. KRAE-
would progress as shown in Table 4 have considerable carryover to other MER, AND N.T. TRIPLETT. Health- and
(moderate level, 94 kg, 300 kg total; best sports. For example, to the authors’ performance-related adaptations to re-
snatch = 132.5; best C&J = 167.5; best knowledge, there are no published Eng- sistive training. Sports Med. 11(4):210–
squat = 225): lish-language studies comparing the ef- 231. 1991.
ficacy of different types of weightlifting 8. S TONE , M.H., AND A.C. F RY . In-
Figure 1 describes a 1-year (macrocyle) programs that actually have used creased training volume in strength/
plan with 3 planned peaks. The final weightlifters. These comparative pro- power athletes. In: Overtraining in
peak would correspond to the Com- grams could investigate (a) the type of Sport. K.B. Krieder, A.C. Fry, M.L.
monwealth Games. The volume load program that most effectively teaches O’Toole, eds. Champaign, IL: Human
and training intensity are based on the beginning lifters proper technique, (b) Kinetics, 1997. pp. 87–106.
general characteristics for the squat and the types of programs that produce the 9. STONE, M.H., H. O’BRYANT, AND J.
pulling movements. best performance over a reasonable peri- GARHAMMER. A hypothetical model
od of time (year), (c) the ways in which for strength training. J. Sports Med.
Additional Avenues for alterations in volume and intensity re- Phys. Fit. 21:341–352. 1981.
Research late to changes in performance, and (d) 10. STONE, M.H., AND H.S. O’BRYANT.
“Weightlifting: A Brief Overview,” in whether training should differ with re- Weight Training: A Scientific Approach.
Strength and Conditioning Journal 28(1), spect to physiological age and gender Minneapolis: Burgess International,
and this article have provided the reader differences. ♦ 1987.
with theoretical and applied background 11. STONE, M.H., H.S. O’BRYANT, K.C.
material dealing with the sport of References PIERCE, G.G. HAFF, A.J. KOCK, B.K.
weightlifting. However, several aspects 1. H AFF, G.G., A. W HITLEY, L.B. SCHILLING, AND R.L. JOHNSON. Peri-
of weightlifting need to be better stud- M C C OY, H.S. O’B RYANT, J.L. K IL - odization: Effects of manipulating vol-
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new sport—the first women’s world M.H. STONE. Effects of different set Cond. J. 21(2):56–62. 1999.
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for study concerning women’s weightlift- and displacement during a clean pull. PIERCE, G.G. HAFF, A.J. KOCK, B.K.
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cycle on performance and potential 2003. odization: Effects of manipulating vol-
upper versus lower body strength/power 2. KRAEMER, W.J. Endocrine responses ume and intensity—Part 2. Strength
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broken down into 3 basic parts: first In: Strength and Power in Sport. P.V. 13. S TONE , M.H., G.D. W ILSON , D.
pull, transition, and second pull. It is Komi (ed.). London: Blackwell Scien- BLESSING, AND R. ROZENEK. Cardio-
possible that poor mechanics or lack of tific, 1992. pp. 291–304. vascular responses to short-term

16 April 2006 • Strength and Conditioning Journal

 Olympic-style weight training in
young men. Can. J. Appl. Sports Sci.
8(3):134–139. 1983.
14. ZAJAC, F.E., AND M.E. GORDON. De-
termining muscle’s force and action in
multi-articular movement. Exercise
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and Sport Sciences Reviews. 17:187–

230. 1989.
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Michael H. Stone is currently the Exercise

and Sports Science Laboratory Director at
East Tennessee State University.

Kyle Pierce is a professor in the Kinesiology

and Health Science Department and is the
Director and Coach of the USA Weightlift-
ing Development Center at LSU Shreveport.

William A. Sands is the head of Sports

Biomechanics and Engineering for the
United States Olympic Committee.

Margaret E. Stone is currently a track and

field coach at East Tennessee State Uni-
versity.

April 2006 • Strength and Conditioning Journal 17