Olympic Weightlifting Competition Peaking Program

Olympic Weightlifting Competition Peaking Program

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Hunger in the Wild
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Overview: The purpose of this four week program is to increase your level of preparation. You can expect to see an increased number of heavy attempts in the snatch and the clean and jerk, while volume in strength exercises will gradually decrease. It is extremely important that you place extra emphasis on recovery and rest in order to help your body and mind optimally recover.

Week 1: The first week of this four week peaking plan will serve as an opportunity to establish competition expectations and planned attempts. You’ll be testing your one-rep max for the snatch, clean and jerk, jerk from the rack, and front squat. The results from this first week will give you a good idea of what might be possible on competition day.

Week 2: This week will provide another opportunity to hit max lifts in the snatch and the clean and jerk. This will take place on day one and will be your last chance to take maximal attempts before intensity is reduced and the real peak begins. At this point in your training, you should be able to confidently plan your competition attempts and warmups. 

Week 3: By now, you should have your warmups and opening attempts planned out and set in stone. You’ve had plenty of chances to attack big weights; from here on out, it’s important to reserve your energy and focus for executing each rep with immaculate precision.

Week 4: Competition Week!