WL4FF - 4 Weeks
WL4FF - 4 Weeks
WL4FF - 4 Weeks
The training program consists of 10 weeks, including 3 sessions per week. Every week provides
an optimal training effect, rational alternation of heavy, technical and recovery sessions,
which are balanced by volume and intensity. The combinations of exercises and the load are
built to bring the athlete to the peak at week 10.
Loads of WL4FF program are planned to inlay into standard weekly WOD periodization 5+2.
It is essential to do a GENERAL WARMUP and prepare your body for work before each session.
All weightlifting workouts include a special warmup routine for activation and prehab, but if
your previous training block warmed up you enough – feel free to skip it.
SESSION 3
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
Squat JUMP 8 reps
Elbows stretching with RB 6 reps
CLUSTER LIGHT
3 sets × 4 reps
The MAIN load consists of 1-3 exercises.
There are a few variations of recommended load:
- a number of sets and reps with prescribed intensity in % from 1 RM
- working sets with prescribed so-called Rate of Perceived Exertion:
LIGHT Working with this weight does not create strong muscle tension,
you can easily concentrate on the technique. After completing all
reps, you feel that you can safely do 4-6 reps more, slight muscle
fatigue, slightly rapid breathing and pulse.
HEAVY The most difficult work, each rep requires full concentration and
dedication, 1 rep in reserve. Work almost to muscle failure, heavy
breathing, and high pulse. Keep in mind, HIGH INTENSITY is not a
MAXOUT or PR session. Be smart - feel the difference.
Optimal rest periods between exercises can vary from 30 seconds or less up to 3 minutes.
Recommended rest intervals between sets - until you catch your breath.
USER
GUIDE 1WEEK
/10 LIGHT WL F F
GENERAL WARMUP
POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W
CLEAN + Front SQUAT Good Morning MEDIUM Power SNATCH + Snatch BALANCE
3 sets × 6 reps
4 sets × 2+2 reps @ 70-75% of max C&J 5 sets × 2+2 reps @ 60-70% of max Snatch
Back SQUAT
3 sets × 5 reps @ 85-90% of max C&J
4 sets × 4 reps @ 60% of max Back SQUAT
CLEAN + Front SQUAT Good Morning MEDIUM Power SNATCH + Snatch BALANCE
3 sets × 6 reps
4 sets × 2+2 reps @ 70-75% of max C&J 5 sets × 2+2 reps @ 60-70% of max Snatch
Back SQUAT
3 sets × 5 reps @ 85-90% of max C&J
4 sets × 4 reps @ 60% of max Back SQUAT
Press in split + OH split Squat MEDIUM Clean PULL slowly down HEAVY
3 sets × 4+4+4+4 reps 4 sets × 3 reps Build up to HEAVY
4 sets × 4+2 reps @ 50% of max Snatch Split SQUAT LIGHT Front SQUAT HEAVY
3 sets × 4+4 reps 4 sets × 4 reps Build up to HEAVY
Pause Back SQUAT
4 sets × 3 reps @ 60-70% of max Back SQUAT
Barbell Squat JUMP
4 sets × 8 reps
4
GENERAL WARMUP
WEEK
/10 MEDIUM WL F F POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W
CLICK HERE
6
GENERAL WARMUP
WEEK
/10 LIGHT WL F F POST WORKOUT STRETCHING
Day 1
W
Day 2
MG
Day 3
WMG
Day 4
WM
Day 5
G
CLICK HERE
7
GENERAL WARMUP
WEEK
/10 HEAVY WL F F POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W
CLICK HERE
8
GENERAL WARMUP
WEEK
/10 HEAVY WL F F POST WORKOUT STRETCHING
Day 1
G
Day 2
WM
Day 3
GWM
Day 4
GW
Day 5
M
CLICK HERE
9
GENERAL WARMUP
WEEK
/10 MEDIUM WL F F POST WORKOUT STRETCHING
Day 1
W
Day 2
MG
Day 3
WMG
Day 4
WM
Day 5
G
CLICK HERE
10
GENERAL WARMUP
WEEK
/10 TAPERING WL F F POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W
CLICK HERE
Bonus
week
PR
SESSIONS WL F F GENERAL WARMUP
POST WORKOUT STRETCHING
CLICK HERE
Bonus
week COMPETITION
WL F F GENERAL WARMUP
POST WORKOUT STRETCHING
CLICK HERE
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