Name: Start Date (Monday): Lift Snatch Clean and Jerk Back Squat Front Squat

glenn Clarke 9/2/2013 1RM 245 305 465 405

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Takano Class I 12 Week Cycle

glenn Clarke
Monday, September 02, 2013 to Sunday, November 24, 2013

Takano Class I 12 Week Cycle Training Calendar for: glenn Clarke Week No.: 1 Monday 2-Sep-13 Tuesday 3-Sep-13 Low Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 4 56 Wednesday 4-Sep-13 Thursday 5-Sep-13 High Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 6 115 Friday 6-Sep-13 Low Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 3 64 Saturday 7-Sep-13 Low Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 5 64 Sunday 8-Sep-13

Relative Weekly High Volume Volume: Training Day High volume TTL. Lifts: 25 No. of Exercises: 7 TTL Reps: No. or Repititions: 128 427 Days in: Days Out: Week No.: 2 1 of 84 83 From Meet Day Monday 9-Sep-13

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out: 3 of 85 81 From Meet Day Wednesday 11-Sep-13

No. of Exercises: No. or Repititions: Days in: Days Out: 7 of 89 77 From Meet Day Sunday 15-Sep-13

2 of 84 82 From Meet Day Tuesday 10-Sep-13 Taper Volume Training Day

4 of 86 80 From Meet Day Thursday 12-Sep-13

5 of 87 79 From Meet Day Friday 13-Sep-13

6 of 88 78 From Meet Day Saturday 14-Sep-13 Low Volume Training Day

Relative Weekly High Volume Volume: Training Day Standard Volume TTL. Lifts: 18 No. of Exercises: TTL Reps: No. or Repititions: 327 Days in: Days Out: Week No.: 3 8 of 84

Rest Day

Standard Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 11 of 86 73 From Meet Day Thursday 19-Sep-13 5 92

Rest Day

Rest Day

7 114

No. of Exercises: No. or Repititions: Days in: Days Out: 9 of 84

2 49

No. of Exercises: No. or Repititions: Days in: Days Out: 10 of 85 74 From Meet Day Wednesday 18-Sep-13 Low Volume Training Day

No. of Exercises: No. or Repititions: Days in: Days Out: 12 of 87 72 From Meet Day Friday 20-Sep-13 High Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 6 104

No. of Exercises: No. or Repititions: Days in: Days Out: 13 of 88

4 72

No. of Exercises: No. or Repititions: Days in: Days Out: 14 of 89 70 From Meet Day Sunday 22-Sep-13

76 From Meet Day Monday 16-Sep-13

75 From Meet Day Tuesday 17-Sep-13 Low Volume Training Day

71 From Meet Day Saturday 21-Sep-13 Low Volume Training Day

Relative Weekly High Volume Volume: Training Day Standard Volume TTL. Lifts: 22 No. of Exercises: 6 TTL Reps: No. or Repititions: 115 385 Days in: Days Out: Week No.: 4 15 of 84 69 From Meet Day Monday 23-Sep-13

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out:

3 50

No. of Exercises: No. or Repititions: Days in: Days Out:

3 58

No. of Exercises: No. or Repititions: Days in: Days Out: 18 of 86 66 From Meet Day Thursday 26-Sep-13 Standard Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 5 80

No. of Exercises: No. or Repititions: Days in: Days Out:

4 58

No. of Exercises: No. or Repititions: Days in: Days Out: 21 of 89 63 From Meet Day Sunday 29-Sep-13

16 of 84 68 From Meet Day Tuesday 24-Sep-13 Taper Volume Training Day

17 of 85 67 From Meet Day Wednesday 25-Sep-13

19 of 87 65 From Meet Day Friday 27-Sep-13 Low Volume Training Day

20 of 88 64 From Meet Day Saturday 28-Sep-13

Relative Weekly High Volume Volume: Training Day Low Volume TTL. Lifts: 15 No. of Exercises: 5 TTL Reps: No. or Repititions: 100 286 Days in: Days Out: Week No.: 5 22 of 84 62 From Meet Day Monday 30-Sep-13

Rest Day

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out:

2 43

No. of Exercises: No. or Repititions: Days in: Days Out: 24 of 85 60 From Meet Day Wednesday 2-Oct-13

No. of Exercises: No. or Repititions: Days in: Days Out:

3 63

No. of Exercises: No. or Repititions: Days in: Days Out: 27 of 88 57 From Meet Day Saturday 5-Oct-13 Low Volume Training Day

No. of Exercises: No. or Repititions: Days in: Days Out: 28 of 89 56 From Meet Day Sunday 6-Oct-13

23 of 84 61 From Meet Day Tuesday 1-Oct-13 Low Volume Training Day

25 of 86 59 From Meet Day Thursday 3-Oct-13 High Volume Training Day

26 of 87 58 From Meet Day Friday 4-Oct-13 Low Volume Training Day

Relative Weekly High Volume Volume: Training Day High volume TTL. Lifts: 23 No. of Exercises: 6 TTL Reps: No. or Repititions: 128 427 Days in: Days Out: Week No.: 6 29 of 84 55 From Meet Day Monday 7-Oct-13

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out:

3 56

No. of Exercises: No. or Repititions: Days in: Days Out: 31 of 85 53 From Meet Day Wednesday 9-Oct-13

No. of Exercises: No. or Repititions: Days in: Days Out:

6 115

No. of Exercises: No. or Repititions: Days in: Days Out:

4 64

No. of Exercises: No. or Repititions: Days in: Days Out:

4 64

No. of Exercises: No. or Repititions: Days in: Days Out: 35 of 89 49 From Meet Day Sunday 13-Oct-13

30 of 84 54 From Meet Day Tuesday 8-Oct-13 Low Volume Training Day

32 of 86 52 From Meet Day Thursday 10-Oct-13 High Volume Training Day

33 of 87 51 From Meet Day Friday 11-Oct-13 Low Volume Training Day

34 of 88 50 From Meet Day Saturday 12-Oct-13 Low Volume Training Day

Relative Weekly High Volume Volume: Training Day Standard Volume TTL. Lifts: 22 No. of Exercises: 7 TTL Reps: No. or Repititions: 115 385 Days in: Days Out: Week No.: 7 36 of 84 48 From Meet Day Monday 14-Oct-13

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out:

4 50

No. of Exercises: No. or Repititions: Days in: Days Out: 38 of 85 46 From Meet Day Wednesday 16-Oct-13

No. of Exercises: No. or Repititions: Days in: Days Out:

5 104

No. of Exercises: No. or Repititions: Days in: Days Out:

2 58

No. of Exercises: No. or Repititions: Days in: Days Out:

4 58

No. of Exercises: No. or Repititions: Days in: Days Out: 42 of 89 42 From Meet Day Sunday 20-Oct-13

37 of 84 47 From Meet Day Tuesday 15-Oct-13 Taper Volume Training Day

39 of 86 45 From Meet Day Thursday 17-Oct-13

40 of 87 44 From Meet Day Friday 18-Oct-13

41 of 88 43 From Meet Day Saturday 19-Oct-13 Low Volume Training Day

Relative Weekly High Volume Volume: Training Day Standard Volume TTL. Lifts: 17 No. of Exercises: 6 TTL Reps: No. or Repititions: 114 321 Days in: Days Out: Week No.: 8 43 of 84 41 From Meet Day Monday 21-Oct-13

Rest Day

Standard Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 5 92

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out:

2 43

No. of Exercises: No. or Repititions: Days in: Days Out: 45 of 85 39 From Meet Day Wednesday 23-Oct-13

No. of Exercises: No. or Repititions: Days in: Days Out: 47 of 87 37 From Meet Day Friday 25-Oct-13

No. of Exercises: No. or Repititions: Days in: Days Out:

4 72

No. of Exercises: No. or Repititions: Days in: Days Out: 49 of 89 35 From Meet Day Sunday 27-Oct-13

44 of 84 40 From Meet Day Tuesday 22-Oct-13 Taper Volume Training Day

46 of 86 38 From Meet Day Thursday 24-Oct-13

48 of 88 36 From Meet Day Saturday 26-Oct-13 Low Volume Training Day

Relative Weekly High Volume Volume: Training Day Low Volume TTL. Lifts: 17 No. of Exercises: 5 TTL Reps: No. or Repititions: 100 286 Days in: Days Out: Week No.: 9 50 of 84 34 From Meet Day Monday 28-Oct-13

Rest Day

Standard Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 5 80

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out:

3 43

No. of Exercises: No. or Repititions: Days in: Days Out: 52 of 85 32 From Meet Day Wednesday 30-Oct-13

No. of Exercises: No. or Repititions: Days in: Days Out: 54 of 87 30 From Meet Day Friday 1-Nov-13

No. of Exercises: No. or Repititions: Days in: Days Out:

4 63

No. of Exercises: No. or Repititions: Days in: Days Out: 56 of 89 28 From Meet Day Sunday 3-Nov-13

51 of 84 33 From Meet Day Tuesday 29-Oct-13 Taper Volume Training Day

53 of 86 31 From Meet Day Thursday 31-Oct-13

55 of 88 29 From Meet Day Saturday 2-Nov-13 Low Volume Training Day

Relative Weekly High Volume Volume: Training Day Standard Volume TTL. Lifts: 20 No. of Exercises: 7 TTL Reps: No. or Repititions: 111 318 Days in: Days Out: Week No.: 10 57 of 84 27 From Meet Day Monday 4-Nov-13

Rest Day

Standard Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 5 89

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out:

3 48

No. of Exercises: No. or Repititions: Days in: Days Out: 59 of 85 25 From Meet Day Wednesday 6-Nov-13

No. of Exercises: No. or Repititions: Days in: Days Out: 61 of 87 23 From Meet Day Friday 8-Nov-13

No. of Exercises: No. or Repititions: Days in: Days Out:

5 70

No. of Exercises: No. or Repititions: Days in: Days Out: 63 of 89 21 From Meet Day Sunday 10-Nov-13

58 of 84 26 From Meet Day Tuesday 5-Nov-13 Taper Volume Training Day

60 of 86 24 From Meet Day Thursday 7-Nov-13 Low Volume Training Day

62 of 88 22 From Meet Day Saturday 9-Nov-13 Low Volume Training Day

Relative Weekly Standard Volume Volume: Training Day Low Volume TTL. Lifts: 15 No. of Exercises: 5 TTL Reps: No. or Repititions: 89 254 Days in: Days Out: Week No.: 11 64 of 84 20 From Meet Day Monday 11-Nov-13

Rest Day

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out:

2 38

No. of Exercises: No. or Repititions: Days in: Days Out: 66 of 85 18 From Meet Day Wednesday 13-Nov-13 Low Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 4 64

No. of Exercises: No. or Repititions: Days in: Days Out:

5 71

No. of Exercises: No. or Repititions: Days in: Days Out: 68 of 87 16 From Meet Day Friday 15-Nov-13 Low Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 5 52

No. of Exercises: No. or Repititions: Days in: Days Out:

3 56

No. of Exercises: No. or Repititions: Days in: Days Out: 70 of 89 14 From Meet Day Sunday 17-Nov-13

65 of 84 19 From Meet Day Tuesday 12-Nov-13

67 of 86 17 From Meet Day Thursday 14-Nov-13

69 of 88 15 From Meet Day Saturday 16-Nov-13

Relative Weekly Standard Volume Volume: Training Day Taper volume TTL. Lifts: 14 No. of Exercises: 5 TTL Reps: No. or Repititions: 84 200 Days in: Days Out: Week No.: 12 71 of 84 13 From Meet Day Monday 18-Nov-13

Rest Day

Rest Day

Rest Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out: 72 of 84 12 From Meet Day Tuesday 19-Nov-13 Taper Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 4 44

No. of Exercises: No. or Repititions: Days in: Days Out: 74 of 86 10 From Meet Day Thursday 21-Nov-13 Taper Volume Training Day No. of Exercises: No. or Repititions: Days in: Days Out: 3 35

No. of Exercises: No. or Repititions: Days in: Days Out: 76 of 88 8 From Meet Day Saturday 23-Nov-13

No. of Exercises: No. or Repititions: Days in: Days Out: 77 of 89 7 From Meet Day Sunday 24-Nov-13

73 of 85 11 From Meet Day Wednesday 20-Nov-13

75 of 87 9 From Meet Day Friday 22-Nov-13

Relative Weekly Low Volume Volume: Training Day Taper volume TTL. Lifts: 14 No. of Exercises: 5 TTL Reps: No. or Repititions: 57 145 Days in: Days Out: 78 of 84 6 From Meet Day

Rest Day

Rest Day

Competition Day

Rest Day

No. of Exercises: No. or Repititions: Days in: Days Out: 80 of 85 4 From Meet Day

No. of Exercises: No. or Repititions: Days in: Days Out: 82 of 87 2 From Meet Day

No. of Exercises: No. or Repititions: Days in: Days Out:

2 9

No. of Exercises: No. or Repititions: Days in: Days Out: 84 of 89 0 From Meet Day

79 of 84 5 From Meet Day

81 of 86 3 From Meet Day

83 of 88 1 From Meet Day

450

Number of Weekly Reps

No. Reps

400 350 300 250 200 150 100 50 0

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

Week 9 Week 10 Week 11 Week 12

140 120 100 80 60 40 20

Number of Daily Reps

No. Reps

0
1 3 5 7 9 11131517192123252729313335373941434547495153555759616365676971737577798183 -20

Takano Class I 12 Week Cycle Preperation Mesocycle, Week 1 Monday Lift Snatch Clean and Jerk Snatch Pull/ Extension Clean Deadlift Back Squat Push Press Good Morning Notes: Tuesday Lift Power Snatch Power Clean Snatch Grip Deadlift Behind the Neck Power Jerk Notes: Thursday Lift Snatch Clean and Jerk Clean High Pull Snatch Grip Deadlift Front Squat Push Press Good Morning Notes: Friday Lift Power Snatch & Overhead Squat Power Clean and Power Jerk RDL Notes: Saturday Lift Snatch Clean and Jerk Snatch Pull/ Extension Back Squat Behind the Neck Jerk Off Rack Notes: 1 Weight Reps 145 2 185 2+2 195 3 245 4 280 3 185 3 0 7 1 Weight Reps 145 3 185 3 220 4 185 4 1 Weight Reps 145 3 185 2+2 275 4 235 4 245 3 185 3 0 6 1 Weight Reps 145 3+3 185 3+3 260 4 1 Weight Reps 145 2 185 2+1 220 3 280 3 245 3 2 Weight 170 215 195 245 325 185 0 2 Weight 160 200 220 200 2 Weight 170 215 275 235 285 185 0 2 Weight 160 200 260 2 Weight 170 215 220 325 245 Reps 2 2+1 3 3 3 Reps 3+3 3+3 4 Reps 3 2+2 4 4 3 3 6 Reps 3 3 4 4 Reps 2 2+2 3 4 3 3 7 3 Weight 170 215 195 245 325 200 0 3 Weight 170 215 220 215 3 Weight 195 245 275 235 285 200 0 3 Weight 170 215 260 3 Weight 195 245 220 370 245 Reps 2 2+1 3 3 3 Reps 3+3 3+3 4 Reps 2 2+2 4 4 3 3 6 Reps 3 3 4 4 Reps 2 2+2 3 4 3 3 7 4 Weight 170 215 195 245 325 200 0 4 Weight 170 215 220 215 4 Weight 195 245 275 235 285 200 0 4 Weight 170 215 260 4 Weight 195 245 220 370 245 Reps 2 2+1 3 3 3 Reps 3+3 3+3 4 Reps 2 2+2 4 4 3 3 6 Reps 3 3 4 4 Reps 2 2+2 3 4 3 3 7 5 Weight 185 230 0 0 350 215 0 5 Weight 0 0 0 0 5 Weight 195 0 0 0 325 215 0 5 Weight 0 0 0 5 Weight 195 245 0 370 0 Reps 2 2+1 0 3 0 Reps 0 0 0 Reps 2 0 0 0 2 3 0 Reps 0 0 0 0 Reps 2 2+2 0 0 3 2 0 6 Weight 185 230 0 0 350 215 0 6 Weight 0 0 0 0 6 Weight 0 0 0 0 325 215 0 6 Weight 0 0 0 6 Weight 0 0 0 0 0 Reps 0 0 0 0 0 Reps 0 0 0 Reps 0 0 0 0 2 3 0 Reps 0 0 0 0 Reps 2 2+2 0 0 3 2 0

Takano Class I 12 Week Cycle Preperation Mesocycle, Week 2

Monday Lift Snatch Clean and Jerk Jerk Off Rack Snatch High Pull Back Squat RDL Push Press Notes: Tuesday Lift Power Snatch & Overhead Squat Power Clean and Power Jerk Notes: Thursday Lift Hang Snatch Hang Clean Clean Pull/ Extension Front Squat Push Press Notes: Saturday Lift Power Snatch Hang Power Clean Snatch Pull/ Extension Press Notes:

1 Weight Reps 145 185 215 210 280 260 185 4 4+1 3 3 4 4 4

2 Weight 170 215 245 210 325 260 200 Reps 4 4+1 3 3 4 4 4

3 Weight 195 245 245 220 370 260 215 Reps 3 3+1 3 3 3 4 4

4 Weight 195 245 245 220 370 260 215 Reps 3 3+1 3 3 3 4 4

5 Weight 195 245 0 0 370 0 0 Reps 3 3+1 0 0 3 0 0

6 Weight 0 0 0 0 0 0 0 Reps 0 0 0 0 0 0 0

1 Weight Reps 145 185 3+3 3+3

2 Weight 160 200 Reps 3+3 3+3

3 Weight 170 215 Reps 3+3 3+3

4 Weight 170 215 Reps 3+3 3+3

5 Weight 0 0 Reps 0 0

6 Weight 0 0 Reps 0 0

1 Weight Reps 145 185 260 245 185 3 4 4 4 4

2 Weight 170 215 260 285 200 Reps 3 4 4 4 4

3 Weight 170 215 260 285 200 Reps 3 4 4 4 4

4 Weight 195 245 260 285 215 Reps 3 3 4 3 4

5 Weight 195 245 0 325 215 Reps 3 3 0 3 4

6 Weight 0 0 0 325 0 Reps 0 0 0 3 0

1 Weight Reps 145 185 195 0 4 4 4 5

2 Weight 160 200 195 0 Reps 4 4 4 5

3 Weight 160 200 220 0 Reps 4 4 4 5

4 Weight 170 215 220 0 Reps 4 4 4 5

5 Weight 170 215 0 0 Reps 4 4 0 0

6 Weight 0 0 0 0 Reps 0 0 0 0

Takano Class I 12 Week Cycle Preperation Mesocycle, Week 3 Monday Lift Snatch Clean Jerk Off Rack Clean High Pull Back Squat Press Notes: Tuesday Lift Hang Power Snatch Hang Power Clean Snatch Pull/ Extension Notes: Wednesday Lift Snatch High Pull & Snatch Clean High Pull & Clean Front Squat Notes: Friday Lift Snatch Clean and Jerk Clean Pull/ Extension RDL Back Squat Press Notes: Saturday Lift Power Snatch Power Clean and Power Jerk Snatch Pull/ Extension Push Press Notes: 145 185 210 185 1 Weight Reps 2 2+2 3 4 160 200 210 200 2 Weight Reps 2 2+2 3 4 170 215 210 215 3 Weight Reps 2 2+2 3 4 170 215 210 215 4 Weight Reps 2 2+2 3 4 170 215 0 0 5 Weight Reps 2 2+2 0 0 0 0 0 0 6 Weight Reps 0 0 0 0 145 185 275 260 280 0 1 Weight Reps 3 3+2 3 4 3 3 170 215 275 260 325 0 2 Weight Reps 3 3+2 3 4 3 3 195 245 275 260 370 0 3 Weight Reps 3 3+2 3 4 3 3 210 260 275 260 395 0 4 Weight Reps 2 2+2 3 4 3 3 210 260 0 260 395 0 5 Weight Reps 2 2+2 0 4 3 0 210 260 0 0 370 0 6 Weight Reps 2 2+2 0 0 3 0 145 185 245 1 Weight Reps 3+1 3+1 3 170 215 285 2 Weight Reps 3+1 3+1 3 195 245 325 3 Weight Reps 3+1 3+1 3 195 245 325 4 Weight Reps 3+1 3+1 3 195 245 325 5 Weight Reps 3+1 3+1 3 0 0 325 6 Weight Reps 0 0 3 145 185 220 1 Weight Reps 4 4 2 160 200 220 2 Weight Reps 4 4 2 170 215 220 3 Weight Reps 4 4 2 170 215 220 4 Weight Reps 4 4 2 170 215 220 5 Weight Reps 4 4 2 0 0 0 6 Weight Reps 0 0 0 145 185 215 245 280 0 1 Weight Reps 4 4 4 4 4 3 170 215 245 245 325 0 2 Weight Reps 4 4 4 4 4 3 195 245 245 260 370 0 3 Weight Reps 4 4 4 4 4 3 195 245 245 260 370 0 4 Weight Reps 3 3 4 4 4 3 195 245 245 275 370 0 5 Weight Reps 3 3 4 3 4 0 0 0 0 275 370 0 6 Weight Reps 0 0 0 3 4 0

Takano Class I 12 Week Cycle Preperation Mesocycle, Week 4 Monday Lift Snatch Clean and Jerk Snatch High Pull Back Squat Notes: Tuesday Lift Power Snatch Power Clean and Power Jerk Notes: Thursday Lift Snatch Clean Clean Pull/ Extension Front Squat Push Press Notes: Friday Lift Power Snatch & Overhead Squat Hang Power Clean Back Squat Notes: 145 185 145 1 Weight Reps 3+3 4 3 160 200 170 2 Weight Reps 3+3 4 3 170 215 195 3 Weight Reps 3+3 3 3 170 215 195 4 Weight Reps 3+3 3 3 170 215 195 5 Weight Reps 3+3 3 3 0 0 0 6 Weight Reps 0 0 0 145 185 210 280 #N/A 1 Weight Reps 3 3 4 4 4 170 215 210 325 #N/A 2 Weight Reps 3 3 4 4 4 195 245 210 370 #N/A 3 Weight Reps 3 3 4 4 3 195 245 210 370 #N/A 4 Weight Reps 3 3 4 4 3 195 245 0 370 #N/A 5 Weight Reps 3 3 0 4 0 0 0 0 0 #N/A 6 Weight Reps 0 0 0 0 0 145 185 1 Weight Reps 3 3+3 160 200 2 Weight Reps 3 3+3 170 215 3 Weight Reps 3 3+3 170 215 4 Weight Reps 3 3+3 170 215 5 Weight Reps 3 3+3 0 0 6 Weight Reps 0 0 145 185 210 280 1 Weight Reps 4 4+1 4 4 170 215 210 325 2 Weight Reps 4 4+1 4 4 195 245 210 370 3 Weight Reps 4 4+1 4 4 195 245 210 370 4 Weight Reps 4 4+1 4 4 195 245 0 370 5 Weight Reps 4 4+1 0 4 0 0 0 370 6 Weight Reps 0 0 0 4

Takano Class I 12 Week Cycle Preperation Mesocycle II, Week 1 Monday Lift Snatch Clean Jerk Off Rack Snatch High Pull Back Squat Press Notes: Tuesday Lift Power Snatch Power Clean and Power Jerk Clean Deadlift Notes: Thursday Lift Snatch High Pull & Snatch Clean High Pull & Clean Jerk Off Rack RDL Front Squat Push Press Notes: Friday Lift Hang Power Snatch Hang Power Clean Behind the Neck Power Jerk Snatch High Pull Notes: Saturday Lift Snatch Clean and Jerk Clean Pull/ Extension Back Squat Notes: 1 Weight Reps 145 4 185 4 185 3 210 4 280 4 0 4 1 Weight Reps 145 4 185 4+2 275 2 1 Weight Reps 145 3+1 185 3+1 185 3 260 4 245 4 185 4 1 Weight Reps 145 3 185 3 185 3 210 4 1 Weight Reps 145 3 185 2+2 260 4 280 3 2 Weight 170 215 215 210 325 0 2 Weight 160 200 275 2 Weight 170 215 215 260 285 200 2 Weight 160 200 200 210 2 Weight 170 215 260 325 3 Weight 195 245 245 210 370 0 3 Weight 170 215 275 3 Weight 195 245 245 260 325 215 3 Weight 170 215 215 210 3 Weight 195 245 260 370 4 Weight 195 245 245 210 370 0 4 Weight 170 215 275 4 Weight 195 245 245 260 325 215 4 Weight 170 215 230 210 4 Weight 195 245 260 370 5 Weight 195 245 260 0 370 0 5 Weight 170 215 275 5 Weight 195 245 260 0 325 0 5 Weight 170 215 215 210 5 Weight 195 245 0 0 6 Weight 195 245 260 0 370 0 6 Weight 0 0 0 6 Weight 0 0 260 0 325 0 6 Weight 0 0 0 0 6 Weight 0 0 0 0

Reps 4 4 3 4 4 4

Reps 4 4 3 4 4 4

Reps 4 4 3 4 4 4

Reps 4 4 3 0 4 4

Reps 4 4 3 0 4 0

Reps 4 4+2 2

Reps 4 4+2 2

Reps 4 4+2 2

Reps 4 4+2 2

Reps 0 0 0

Reps 3+1 3+1 3 4 4 4

Reps 3+1 3+1 3 4 4 4

Reps 3+1 3+1 3 4 4 4

Reps 3+1 3+1 3 0 4 0

Reps 0 0 3 0 4 0

Reps 3 3 3 4

Reps 3 3 3 4

Reps 3 3 2 4

Reps 3 3 3 4

Reps 0 0 0 0

Reps 3 2+2 4 3

Reps 3 2+2 4 3

Reps 3 2+2 4 3

Reps 3 2+2 0 0

Reps 0 0 0 0

Takano Class I 12 Week Cycle Preperation Mesocycle II, Week 2 Monday Lift Hang Snatch Hang Clean Snatch Pull/ Extension Back Squat Behind the Neck Power Jerk RDL Press 1 Weight Reps 145 3 185 3 210 4 280 4 185 3 260 4 0 4 2 Weight 170 215 210 325 215 260 0 3 Weight 195 245 210 370 215 260 0 4 Weight 195 245 210 370 230 260 0 5 Weight 195 245 0 370 230 260 0 6 Weight 195 245 0 395 230 0 0 7 Weight 0 0 0 395 0 0 0 8 Weight 0 0 0 395 0 0 0

Reps 3 3 4 4 3 4 4

Reps 3 3 4 4 3 4 4

Reps 3 3 4 4 3 4 4

Reps 3 3 0 4 3 4 0

Reps 3 3 0 1 3 0 0

Reps 0 0 0 1 0 0 0

Reps 0 0 0 1 0 0 0

Notes:

Tuesday Lift Power Snatch Power Clean Clean High Pull Push Press Notes: Thursday Lift Snatch Clean Jerk Off Rack Snatch High Pull Front Squat

1 Weight Reps 145 2 185 2+2 245 3 185 3 1 Weight Reps 145 4 185 4 185 4 220 4 245 4

2 Weight 160 200 245 200 2 Weight 170 215 215 220 285

Reps 2 2+2 3 3

3 Weight 170 215 275 215 3 Weight 195 245 245 220 325

Reps 2 2+2 3 3

4 Weight 170 215 275 215 4 Weight 195 245 245 220 325

Reps 2 2+2 3 3

5 Weight 0 0 0 215 5 Weight 195 245 260 0 325 5 Weight 0 0 5 Weight 0 0 0 395

Reps 0 0 0 3

6 Weight 0 0 0 0 6 Weight 210 260 260 0 345 6 Weight 0 0 6 Weight 0 0 0 395

Reps 0 0 0 0

7 Weight 0 0 0 0 7 Weight 210 260 0 0 345 7 Weight 0 0 7 Weight 0 0 0 0

Reps 0 0 0 0

8 Weight 0 0 0 0 8 Weight 210 260 0 0 345 8 Weight 0 0 8 Weight 0 0 0 0

Reps 0 0 0 0

Reps 4 4 4 4 4

Reps 4 4 4 4 4

Reps 4 4 4 4 4

Reps 4 4 2 0 4

Reps 1 1 2 0 1

Reps 1 1 0 0 1

Reps 1 1 0 0 1

Notes: 1 Friday Lift Weight Reps Power Snatch & Behind the Neck Push Press & Overhead 145 Squat 3+3+3 Power Clean & Front Squat & Power Jerk 185 3+3+3 Notes: 1 Saturday Lift Weight Reps Snatch 145 2 Clean and Jerk 185 2+2 Clean Pull/ Extension 275 3 Back Squat 280 3 Notes:

2 Weight Reps 160 3+3+3 200 3+3+3 2 Weight 170 215 275 325

3 Weight Reps 170 3+3+3 215 3+3+3 3 Weight 195 245 275 370

4 Weight Reps 170 3+3+3 215 3+3+3 4 Weight 195 245 275 395

Reps 0 0

Reps 0 0

Reps 0 0

Reps 0 0

Reps 2 2+2 3 3

Reps 2 2+2 3 3

Reps 2 2+2 3 3

Reps 0 0 0 3

Reps 0 0 0 3

Reps 0 0 0 0

Reps 0 0 0 0

Takano Class I 12 Week Cycle Preperation Mesocycle II, Week 3 Monday Lift Snatch Clean and Jerk Jerk Off Rack Back Squat Snatch Pull/ Extension Press Notes: Tuesday Lift Power Snatch Power Clean and Power Jerk Notes: Thursday Lift Snatch Clean and Jerk Clean Pull/ Extension Front Squat Push Press Notes: Saturday Lift Power Snatch & Overhead Squat Power Clean and Power Jerk Snatch High Pull Back Squat Notes: 1 Weight Reps 145 4 185 4+1 245 3 280 4 235 4 0 3 1 Weight Reps 145 3 185 3+3 1 Weight Reps 145 3 185 3+1 290 3 245 4 185 4 1 Weight Reps 145 1+3 185 1+3 220 3 280 3 2 Weight 170 215 245 325 235 0 2 Weight 160 200 2 Weight 170 215 290 285 200 2 Weight 160 200 220 325 3 Weight 195 245 245 370 235 0 3 Weight 170 215 3 Weight 195 245 290 325 215 3 Weight 170 215 220 370 4 Weight 195 245 0 370 235 0 4 Weight 170 215 4 Weight 210 260 290 325 215 4 Weight 170 215 220 370 5 Weight 195 245 0 370 0 0 5 Weight 185 230 5 Weight 210 260 0 325 0 5 Weight 170 215 220 395 6 Weight 195 245 0 370 0 0 6 Weight 185 230 6 Weight 210 175 0 325 0 6 Weight 0 0 0 395

Reps 4 4+1 3 4 4 3

Reps 4 4+1 3 4 4 3

Reps 4 4+1 0 4 4 3

Reps 4 4+1 0 4 0 0

Reps 4 4+1 0 4 0 0

Reps 3 3+3

Reps 3 3+2

Reps 3 3+2

Reps 2 2+1

Reps 2 2+1

Reps 3 3+1 3 4 4

Reps 3 3+1 3 4 4

Reps 3 3+1 3 4 4

Reps 3 3+1 0 4 0

Reps 3 3+1 0 4 0

Reps 1+3 1+3 3 3

Reps 1+3 1+3 3 3

Reps 1+3 1+3 3 3

Reps 1+3 1+3 3 3

Reps 0 0 0 3

Takano Class I 12 Week Cycle Preperation Mesocycle II, Week 4 Monday Lift Snatch Clean and Jerk Clean High Pull Back Squat Power Jerk Notes: Tuesday Lift Power Snatch Power Clean and Power Jerk Snatch Pull/ Extension Notes: Thursday Lift Snatch Clean and Jerk Clean Pull/ Extension Front Squat Press Notes: Saturday Lift Power Snatch Power Clean and Power Jerk Snatch High Pull Back Squat Notes: 1 Weight Reps 145 2 185 2+2 235 3 1 Weight Reps 145 2 185 2+1 275 3 245 3 0 3 1 Weight Reps 145 2 185 2+2 245 3 280 3 2 Weight 160 200 235 2 Weight 170 215 275 285 0 2 Weight 160 200 245 325 Reps 2 2+2 3 3 Weight 170 215 235 3 Weight 195 245 290 325 0 3 Weight 170 215 245 370 Reps 2 2+2 3 4 Weight 170 215 235 4 Weight 210 260 290 345 0 4 Weight 170 215 245 370 Reps 2 2+2 3 5 Weight 170 215 0 5 Weight 210 260 290 345 0 5 Weight 185 230 0 395 Reps 2 2+2 0 6 Weight 0 0 0 6 Weight 210 260 0 345 0 6 Weight 185 230 0 0 Reps 0 0 0 7 Weight 0 0 0 7 Weight 210 260 0 0 0 7 Weight 0 0 0 0 Reps 0 0 0 1 Weight Reps 145 3 185 3+1 275 4 280 3 185 3 2 Weight 170 215 275 325 200 3 Weight 195 245 275 370 215 4 Weight 210 260 275 395 215 5 Weight 210 260 0 395 215 6 Weight 210 260 0 395 0 7 Weight 210 260 0 395 0

Reps 3 3+1 4 3 3

Reps 3 3+1 4 3 3

Reps 3 3+1 4 3 3

Reps 3 3+1 0 3 3

Reps 3 3+1 0 3 0

Reps 3 3+1 0 3 0

Reps 2 2+1 3 3 3

Reps 2 2+1 3 3 3

Reps 2 2+1 3 3 3

Reps 2 2+1 3 3 0

Reps 2 2+1 0 3 0

Reps 2 2+1 0 0 0

Reps 2 2+2 3 3

Reps 2 2+2 3 3

Reps 2 2+2 3 3

Reps 2 2+2 0 3

Reps 2 2+2 0 0

Reps 0 0 0 0

Takano Class I 12 Week Cycle Pre-Competition Mesocycle, Week 1 Monday Lift Snatch Clean and Jerk Snatch Pull/ Extension Power Jerk Front Squat Clean Deadlift Press 1 Weight Reps 145 1 185 1+1 245 2 215 3 245 1 290 3 0 3 2 Weight 170 215 245 230 285 290 0 3 Weight 195 245 245 230 325 290 0 4 Weight 210 260 245 245 345 290 0 5 Weight 220 275 0 245 365 0 0 6 Weight 195 245 0 0 325 0 0 7 Weight 210 260 0 0 345 0 0 8 Weight 220 275 0 0 365 0 0 9 Weight Reps 195 3x3 245 3x3+1 0 0 0 0 325 4x3 0 0 0 0

Reps 1 1+1 2 3 1 3 3

Reps 1 1+1 2 3 1 3 3

Reps 1 1+1 2 2 1 3 3

Reps 1 1+1 0 2 1 0 0

Reps 1 1+1 0 0 1 0 0

Reps 1 1+1 0 0 1 0 0

Reps 1 1+1 0 0 1 0 0

Notes:

Tuesday Lift Power Snatch Power Clean and Power Jerk Push Press Notes: Thursday Lift Snatch Clean and Jerk Clean Pull/ Extension Back Squat Press Notes: Saturday Lift Power Snatch Power Clean and Power Jerk Snatch Pull/ Extension Back Squat RDL Notes:

1 Weight Reps 145 165 185 1+1 185 3 1 Weight Reps 145 2 185 2+2 275 3 280 3 0 3 1 Weight Reps 145 2 185 2+1 235 2 280 3 275 5

2 Weight 0 200 200 2 Weight 170 215 290 325 0 2 Weight 160 200 235 325 275

Reps 70 1+1 3

3 Weight 0 215 215 3 Weight 195 245 305 370 0 3 Weight 170 215 235 370 275

Reps 75 1+1 3

4 Weight 0 230 215 4 Weight 210 260 305 395 0 4 Weight 185 230 235 395 275

Reps 80 1+1 3

5 Weight 0 245 0 5 Weight 210 260 0 420 0 5 Weight 195 245 0 420 0

Reps 70 1+1 0

6 Weight 5 215 0 6 Weight 210 260 0 440 0 6 Weight 0 0 0 440 0

Reps 70 3+1 0

7 Weight 5 215 0 7 Weight 220 275 0 370 0 7 Weight 0 0 0 420 0

Reps 70 3+1 0

8 Weight 5 215 0 8 Weight 220 275 0 370 0 8 Weight 0 0 0 395 0

Reps 0 3+1 0

9 Weight 0 0 0 9 Weight 220 275 0 370 0 9 Weight 0 0 0 420 0

Reps 0 0 0

Reps 2 2+2 3 3 3

Reps 2 2+2 2 3 3

Reps 2 2+1 2 3 3

Reps 2 2+1 0 2 0

Reps 2 2+1 0 1 0

Reps 1 1+1 0 3 0

Reps 1 1+1 0 3 0

Reps 1 1+1 0 3 0

Reps 2 2+1 2 3 5

Reps 2 2+1 2 3 5

Reps 2 2+1 2 3 5

Reps 1 1+1 0 1 0

Reps 0 0 0 1 0

Reps 0 0 0 3 0

Reps 0 0 0 2 0

Reps 0 0 0 1 0

Takano Class I 12 Week Cycle Pre-Competition Mesocycle, Week 2 Monday Lift Snatch Clean and Jerk Snatch High Pull Front Squat Press 1 Weight 0 0 245 0 0 Reps Find 1 RM Find 1 RM 3 Find 1 RM 3 Weight 0 0 245 0 0 2 Reps Max-10 Max-10 3 Max-10 3 Weight 0 0 245 0 0 3 Reps Max-5 Max-5 3 Max-5 3 Weight 0 0 245 0 0 4 Reps Max Max 3 Max 3 Weight 0 0 0 0 0 5 Reps Max-10 Max-10 0 Max-10 3 6 Weight 0 0 0 0 0 7 Weight Reps 0 Max 0 Max 0 0 0 Max 0 0 8 Weight 0 0 0 0 0 Reps Max-10 Max-10 0 Max-10 0 9 Weight 0 0 0 0 0 10 Weight 0 0 0 0 0

Reps Max-5 Max-5 0 Max-5 0

Reps Max-5 Max-5 0 Max-5 0

Reps Max Max 0 Max 0

Notes:

Tuesday Lift Power Snatch Power Clean and Power Jerk Notes: Thursday Lift Snatch Clean and Jerk Clean Pull/ Extension Front Squat Push Press Notes: Saturday Lift Power Snatch Power Clean and Power Jerk Back Squat Notes:

1 Weight 0 0 Reps Find 1 RM Find 1 RM 1 Weight 0 0 305 245 185 Reps Singles to Max Singles to Max 2 2 2 1 Weight 145 185 280 Reps 2 2+2 3 Weight 160 200 325 Weight 0 0 305 285 200 Weight 0 0

2 Reps Max-10 Max-10 2 Reps 85%x2 85%x2+1 2 2 2 2 Reps 2 2+2 3 Weight 170 215 370 Weight 0 0 305 325 215 Weight 0 0

3 Reps Max-5 Max-5 3 Reps 85%x2 85%x2+1 2 2 2 3 Reps 2 2+2 2 Weight 170 215 395 Weight 0 0 305 345 215 Weight 0 0

4 Reps Max Max 4 Reps 85%x2 85%x2+1 2 2 2 4 Reps 2 2+2 2 Weight 185 230 420 Weight 0 0 305 365 0 Weight 0 0

5 Reps Max-10 Max-10 5 Reps 85%x2 85%x2+1 2 2 0 5 Reps 2 2+2 1

6 Weight 0 0 6 Weight 0 0 0 385 0 6 Weight 185 230 440

Reps Max-5 Max-5

7 Weight Reps 0 Max 0 Max 7 Weight Reps 0 0 0 0 0 0 345 2 0 0 7 Weight Reps 0 0 0 0 370 2

8 Weight 0 0 8 Weight 0 0 0 345 0 8 Weight 0 0 395 Reps 0 0 2 Reps 0 0 0 2 0 Reps Max-10 Max-10

9 Weight Reps 0 Max-5 0 Max-5 9 Weight Reps 0 0 0 0 0 0 0 0 0 0 9 Weight Reps 0 0 0 0 420 1

10 Weight Reps 0 Max 0 Max 10 Weight Reps 0 0 0 0 0 0 0 0 0 0 10 Weight Reps 0 0 0 0 370 3

Reps 0 0 0 1 0

Reps 2 2+2 1

Takano Class I 12 Week Cycle Pre-Competition Mesocycle, Week 3 Monday Lift Snatch Clean and Jerk Snatch Pull/ Extension Front Squat Press 1 Weight 0 0 255 0 0 Reps Find 1 RM Find 1 RM 3 Find 1 RM 3 Weight 0 0 255 0 0 2 Reps Max-10 Max-10 3 Max-10 3 3 Weight 0 0 255 0 0 4 Weight Reps 0 Max 0 Max 255 3 0 Max 0 3 5 Weight 0 0 0 0 0 Reps Max-10 Max-10 0 Max-10 0 6 Weight 0 0 0 0 0 7 Weight Reps 0 Max 0 Max 0 0 0 Max 0 0 8 Weight 0 0 0 0 0 Reps Max-10 Max-10 0 Max-10 0 9 Weight 0 0 0 0 0 10 Weight 0 0 0 0 0

Reps Max-5 Max-5 3 Max-5 3

Reps Max-5 Max-5 0 Max-5 0

Reps Max-5 Max-5 0 Max-5 0

Reps Max Max 0 Max 0

Notes:

Wednesday Lift Power Snatch Power Clean and Power Jerk Back Squat Clean Pull/ Extension Notes: Friday Lift Snatch Clean and Jerk Snatch Pull/ Extension Front Squat Push Press Notes:

1 Weight 0 0 280 305 Reps Find 1 RM Find 1 RM 2 2 1 Weight 145 185 255 245 185 Reps 1 1+1 2 2 2 Weight 170 215 255 285 200 Weight 0 0 325 305

2 Reps Max-10 Max-10 2 2 2 Reps 1 1+1 2 2 2

3 Weight Reps 0 Max-5 0 Max-5 370 2 305 2 3 Weight Reps 195 1 245 1+1 255 2 325 2 215 2

4 Weight Reps 0 Max 0 Max 420 2 305 2 4 Weight Reps 210 1 260 1+1 255 2 345 2 230 2

5 Weight 0 0 440 305 5 Weight 220 275 0 365 0 Reps 1 1+1 0 2 0 Reps Max-10 Max-10 1 2

6 Weight Reps 0 Max-5 0 Max-5 370 3 0 0 6 Weight Reps 235 1 290 1+1 0 0 385 2 0 0

7 Weight Reps 0 Max 0 Max 395 2 0 0 7 Weight Reps 0 1RM 0 1RM 0 0 365 2 0 0

8 Weight 0 0 420 0 8 Weight 0 0 0 385 0 Reps 0 0 0 1 0 Reps Max-10 Max-10 1 0

9 Weight Reps 0 Max-5 0 Max-5 0 0 0 0 9 Weight Reps 0 0 0 0 0 0 0 0 0 0

10 Weight Reps 0 Max 0 Max 0 0 0 0 10 Weight Reps 0 0 0 0 0 0 0 0 0 0

Takano Class I 12 Week Cycle Pre-Competition Mesocycle, Week 4 Monday Lift Snatch Clean and Jerk Front Squat Snatch Pull/ Extension Power Jerk Notes: Tuesday Lift Power Snatch Power Clean and Power Jerk Back Squat Clean Pull/ Extension Notes: Thursday Lift Power Snatch Power Clean and Power Jerk Jumping Back Squat Notes: Competition Lift Snatch Clean and Jerk Total: Notes: 1 Weight 145 185 245 220 185 1 Weight 145 185 280 260 1 Weight 145 185 235 1 Weight 145 185 #N/A 2 Weight 170 215 285 220 200 2 Weight 160 200 325 260 2 Weight 160 200 235 2 Weight 170 215 #N/A 3 Weight 0 245 325 220 215 3 Weight 170 215 370 260 3 Weight 170 215 235 3 Weight 195 245 #N/A 4 Weight 210 260 345 220 215 4 Weight 170 215 395 260 4 Weight 145 185 235 4 Weight 210 260 #N/A 5 Weight 220 275 365 0 230 5 Weight 0 0 395 0 5 Weight 160 200 0 5 Weight 220 275 #N/A 6 Weight 0 0 0 0 230 6 Weight 0 0 0 0 6 Weight 0 0 0 6 Weight 230 285 #N/A 7 Reps 0 0 0 0 2 Weight 0 0 0 0 0 7 Reps 0 0 0 0 Weight 0 0 0 0 7 Reps 0 0 0 Weight 0 0 0 7 Reps 1 1 0 Weight 240 295 535 Reps 1 1 243.1 Kg. Weight 250 315 565 Reps 0 0 0 Weight 0 0 0 8 Reps 1 1 257.1 Kg. Weight 260 325 585 Reps 0 0 0 0 Weight 0 0 0 0 8 Reps 0 0 0 Weight 0 0 0 9 Reps 1 1 266.1 Kg. Weight 270 335 605 Reps 0 0 0 0 0 Weight 0 0 0 0 0 8 Reps 0 0 0 0 Weight 0 0 0 0 9 Reps 0 0 0 Weight 0 0 0 10 Reps 1 1 275.1 Kg. 8 Reps 0 0 0 0 0 Weight 0 0 0 0 0 9 Reps 0 0 0 0 Weight 0 0 0 0 10 Reps 0 0 0 9 Reps 0 0 0 0 0 Weight 0 0 0 0 0 10 Reps 0 0 0 0 10 Reps 0 0 0 0 0

Reps 2 2+1 2 2 2

Reps 2 2+1 2 2 2

Reps 2 2+1 2 2 2

Reps 2 2+1 2 2 2

Reps 1 1+1 1 0 2

Reps 2 2+2 3 2

Reps 2 2+2 3 2

Reps 2 2+2 2 2

Reps 2 2+2 2 2

Reps 0 0 2 0

Reps 2 2+1 2

Reps 2 2+1 2

Reps 2 2+1 2

Reps 2 2+1 2

Reps 2 2+1 0

Reps 3 3 0

Reps 2 2 0

Reps 1 1 0

Reps 1 1 0

Reps 1 1 0