How to write a Weightlifting or Powerlifting training program

I was transferring all my old programs, programs I've written for the kids I coach and training programs I had to design for school work/coaching course assessments over to my laptop. That was when I decided I'd provide some basic advice on how to design a training program. Obviously most popular clubs, gyms and businesses will charge for programs, prices can actually be pretty extortionate and you could probably learn to write one for yourself if you're clever and patient enough! Some programs are worth the money though, getting the feedback from an experienced competitor and coach. The good thing about writing programs is that if you aren't experienced in writing them, you can learn through trial and error! I view it as, there is always room for improvements and new knowledge to learn surrounding training and sports in general, with dissertations and research being produced all the time! I enjoy volunteering to coach the OASIS Squad lifters, so I've always produced (and learnt from) creating free programs in my spare time. In fact, I've never had a program written for me and any I've trialled online have never suited me. You know your body best! So if you aren't sure where to start, and are feeling patient enough, please continue reading.

Periodisation and Aims

Before you begin writing your program you want to think about periodisation and the aims of the program. The periodisation of your program should fall under one of these three categories:

• ​Microcycle: The smallest training program which lasts a week, however 5-6 days or whenever you train could be reasonable too. In order to consider resting periods, this could involve two sessions a day. Most micro-cycle's will have an aim towards improving a specific component of fitness, however for Weightlifters or Powerlifters this may take a more technical turn towards mastering a 'passable' technique or a technique that will help promote strength when later completing the program. Through percentage of 1RM work, working on the components of fitness can also be an aim at the end of a microcyle. Some of these may be balance, flexibility, power, muscular strength, muscular endurance, or agility.

 

• Mesocycle: The in-between of types of programs. Typically lasting 3-4 weeks, however I tend to work in 4-6 week blocks since I'm coaching kids who don't train 7 days a week. Again, the components of fitness are the main focus here with perhaps rest days involving technique work or lighter percentages of 1RM. Often I'll use one or two mesocycles to prepare for a local competition. The age, fitness level, competition level and experience of an athlete should be taken into account when deciding how often they should train per week.

 

• Macrocycle: The longest and largest type of program, built up of 52 Microcyles and approximately 12 Mesocyles. These programs should be cyclical and run every 52 weeks (annually). This is an ideal plan for an athlete who has multiple competitions a year or is in preparation for a National or international championship. The aim of the program here may involve long term goals (E.G: To qualify for the British or to break a British record) and short term goals at the end of each meso and microcyle (E.G: To fit into a specific weight category, to improve a technical error or component of fitness - improving balance in the bottom of the squat or speed in dropping under the bar). 

Percentages and PB's

When writing a program for myself, I tend to stick with a macrocyle but write the mesocycles only a couple of months in advance​, since I never really know what comps might pop up and might get cancelled/ replaced with other plans. I also fit my program around my coaching and exams, so if I did write a macrocycle a year in advance, I think I would probably fall behind. However I believe anything is worth a try. I aim to write 12 four week training programs that I complete within the year, however since I've been doing this for a while now, I tend to jump back and re-complete old programs that I enjoyed and which worked for me. 

Back in March, I trained 4x per week with 2 active rest sessions, so my mesocycle would consist of 16-24 individual sessions. My lifter's programs consist of 10-12 individual sessions per mesocycle. We tend to have Personal best re-evaluations every 4-6 weeks (at the end of the mesocycle), these are then used to calculate or alter the next mesocycle training program based on percentage of one rep max. However, we feel that if one of the lifters in feeling particularly strong and able on a normal training night, that they can attempt a personal best. Personally, I don't do this within my own training.

Here's an example of how the increase in % of 1RM looked in my older programs (for myself).

• Week 1: 70-75% of max lift 
• Week 2: 80% of max lift (sometimes staying at 75%, if I went lower in week 1 to focus on speed)
• Week 3: 80-85% of max lift 
• Week 4: 85-90% of max lift
• Week 5: Drop back down to 75-80% of max lift (if not lower), technique may be reintroduced and scored here
• Week 6: 95-100% of max lift (PBs completed here)

I try to keep up with the latest research produced surrounding training, weightlifting and coaching. My coach sends me stuff, I read a lot, test theories out myself, research what has worked for other people on strength forums and have joined many Facebook groups surrounding coaching science (this I absolutely recommend). Catalyst athletics being the most reliable source I've found so far, my coach has had his fair amount of input in their sites comment section now. I also recommend (as any coach should) attending webinars and seminars, getting as much CPD as possible. I found my level 1 and level 2 weightlifting courses the most educational and best coaching experience to date! You learn so much from observing other coaches. Sometimes I like to sit in the warm-up room and spot the things other coaches do, that I don't. Then, I hope my brain has picked up the good bits to try out later with my own lifters!! Hahaha.

Regarding % of 1RM, I found information from www.cdearperformance.com very interesting. It reads: 

• 30% 1RM: MAX SPEED
• 30-60% 1RM: SPEED-STRENGTH 
• 30-80% 1RM: PEAK POWER
• 80-90% 1RM: STRENGTH-SPEED
• 90-100% 1RM: MAX STRENGTH

Choosing assistant exercises

For a Weightlifter, you'll stick with the main lifts of the Clean and Jerk and Snatch, following on with maybe some complexes (versions of the lift) and any of the following that I use:

• Back squat (box squat, single leg squat, pause squat)
• Front squat (either of the variations above)
• Power lifts
• Jerks from racks (behind neck jerks)
• Hang lifts (from waist, below knees, on blocks)
• Deadlifts (Snatch grip, halting deadlifts)
• Pulls (but emphasising that the bar isn't pulled with the arms)
• Good mornings 
• Squat snatch balance press - nearing to the start of the program with lighter weights to build speed in the Snatch.

I tend to put one of the main lifts per day with a medium-difficult assistant exercise and an easier exercise. E.G: Clean and Jerk, power snatch, deadlifts. I try not to overwork the body, so tend to mind that the main lift isn't always best to be repeated in the assistant exercises, therefore this works different muscles.

Some exercises for Powerlifters may include any of the following (including the main three lifts):

• Back squat (box squat, single leg squat, pause squat)
• Deadlifts (Snatch grip, halting deadlifts)
• Benchpress (narrow grip, paused benchpress)
• Good mornings
• Presses
• Curls, Up-right rows etc

Thankyou for reading! I enjoyed writing this and hope I can share more surrounding the intricacies of my future programs. Take care, Niyah.