Program for shock microcycle

(first period of training) 4 week +1 scarico +1 (forse)?

Monday
10:00-10:40 Front squat 90%2 x 1, 100%1 x 1, 90% 2 x 2
11:00-11:40 - classic snatch (80% of 2 to 1, 85% 1x1)
12.00-12.40-Clean and jerk (80% 2 x 1 + 1x1 85%
17.00-17.40-Snatch (80% 2 x 1+1x1 85% + 1x1 90%
18.00-18.40-Clean and jerk 80% 2х1 85%+1х1; 90% 1x1
19.00-19.40-Front squat 90% 2 x 1; 100% 1 x 1; 90% 2 x 2
20.00-20.20-Back extensions 3 x max( easy )

Tuesday
10.00-10.40-Front squat 90% 2 x 1; 100% 1 x 1; 90% 2 x 2
11.00-11.40-Power Snatch (80% 2 x 1; 85% 1 x 1)
12.00-12.40-Power Clean {80% 2 x 1;85%1 x 1)
13.00-13.20- squat clean 1 x 5
17.00-17.40-Snatch from above the knee off blocks 80% 2 x 1; 85% x 1 x 1 ;90%1 x 1
18.00-18.40-Jerk from rack (80% 2 x 1; 85% x 1; x 1 90%!)
19.00-19.40-Front squat 90% 2 x 1; 100% 1 x 1; 90% 2 x 2
-Vertical box jump 5 x 5
Incline bench press 10 x 3

Skipping rope : trick or normal

Thursday
10.00-10.40-Front Squat 90% 2 x 1; 100%1 x 1; 90% 2 x 2
11.004 1.40-Hang snatch(above the knee) (80% 2 x 1; 85% 1 x 1)
12.00-12.40-Jerk behind neck from rack (80% x 2 x 1 ; 85% 1x 1)
17.00-17.40-Power snatch (80% 2 x 1; 85% of 1 x 1)
18.00-18.40-Power clean
+ push press (80% 2 x1; 85% 1x1
19.00-19.40-Back squat 90% 2 x 1; 100% 1 x 1; 90% 2 x 2
-Vertical jumping to box 5x5

Skipping rope : trick or normal

Friday

GYM GARAGE

Saturday
10.00-10.40-front squat 90% 2x1; 100%1 x 1; 90%2 x 2
11.00-11.40-power snatch 85% 2 x 5
12:10-12:40-jerk from stands 85% 2 x 5
17.00-17.40-snatch above knee, blocks (80% 2 x 1; 90% of 1 x 1)
18.00-18.40 squat clean 85%2 x 5
19.00-19.40-Back squat 90% 2 x 1; 100%1 x 1; 90% 2 x 2
20.10-20.40-Vertical jumping to a box 5 x 5
Inclinate bench press 10x3

Monday:
10-10:40 - Front squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Snatch (80% 2x1; 85% 1x1) 3
12-12:40 - Clean and Jerk (80% (2+1)x1; 85% (1+1)x1) 3

5-5:40 - Snatch (80% 2x1; 85% 1x1; 90% 1x1) 3

6-6:40 - Clean and Jerk (80% (1+2)x1; 85% (1+1)x1: 90% (1+1)x1) 3
7-7:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x3
8-8:20 - Hyperextension 10x3
Tuesday:
10-10:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Power Snatch (80% 2x1; 85% 1x1) 3
12-12:40 - Power Clean (80% 2x1; 85% 1x1) 3
1-1:20- Broad jump from stand still 5x5

5-5:40 - Snatch off blocks (80% 2x1; 85% 1x1; 90% 1x1) 3
(Above knee level)
6-6:40 - Jerk from rack (80% 2x1; 85% 1x1; 90% 1x1) 3
7-7:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x3
8-8:20 - Broad Jump 5x5
- vertical Jump 5x5
- leg ups from vertical 10x3 (CORE)
Wednesday:
10-10:40 - Front squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Snatch (80% 2x1; 85% 1x1) 3
12-12:40 - Clean and Jerk (80% (2+1)x1; 85% (1+1)x1) 3

5-5:40 - Snatch (80% 2x1; 85% 1x1; 90% 1x1) 3

6-6:40 - Clean and Jerk (80% (1+2)x1; 85% (1+1)x1: 90% (1+1)x1) 3
7-7:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x3
8-8:20 - Hyperextension 10x3

Thursday:
 10-10:40 - Front squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Snatch from hang (80% 2x1; 85% 1x1) 3
12-12:40 - Jerk from rack (80% 2x1; 85% 1x1) 3
Behind the head
1-1:20 - vertical jump off box 5x5

5-5:40 - Power Snatch (80% 2x1; 85% 1x1) 3

6-6:40 - Power Clean+pushpress (80% (1+1)x1; 85% (1+1)x1) 3
7-7:40 - back squat 90% 2x1; 100% 1x3; 90% 2x3
8-8:20 - Vertical jump 5x5
- Broad jump from stand still 5x5
- Hanging leg raises (back on wall) 10x3
Friday:
10-10:40 - Front squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Snatch (80% 1x1; 85% 1x1)2
12-12:40 - Clean and Jerk (80% (1+1)x1; 85% (1+1)x1)2

5-5:40 - Snatch 80% 2x2; 90% 1x2; 100% 1x3; 90% 2x2
6-6:40 - Clean and Jerk 80% (1+2)x1; 90% (1+1)x1: 100% (1+1)x3; 90% (1+1)x3
7-7:40 - Back squat 90% 2x1; 100% 1x3; 90% 2x3
8-8:20 - Hyperextension 10x3
Saturday:
10-10:40 - Front squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Power Snatch 85% 2x5
12-12:40 - Jerk from rack 85% 2x5

5-5:40 - Snatch off blocks (80% 2x1; 90% 1x1) 3

(Above knee level)
6-6:40 - Clean 85% 2x5
7-7:40 - back squat 90% 2x1; 100% 1x3; 90% 2x3
8-8:20 - vertical jump off box 5x5
- vertical Jump 5x5
- leg ups from vertical 10x3 (CORE)

>Training program for shock microcycle (in second period)

Monday:
10-10:40 - Front squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Snatch (80% 2x1; 85% 1x1) 3
12-12:40 - Clean and Jerk (80% (1+2)x1; 85% (1+1)x1) 3

4-4:40 - Snatch (80% 2x1; 85% 1x1; 90% 1x1) 3

5-5:40 - Clean and Jerk (80% (1+2)x1; 85% (1+1)x1: 90% (1+1)x1) 3
6-6:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x3
 9-9:40 - Snatch (80% 2x1; 85% 1x1) 3
10-10:40 - Clean and Jerk (80% (1+2)x1; 85% (1+1)x1) 3

Tuesday:
10-10:30 - Front Squat 85% 2x1; 95% 1x3; 90% 2x2
10:50-11:20 - Snatch off blocks (80% 2x1; 85% 1x1) 3
(Above knee level)
11:40-12:10 - Jerk from rack (80% 2x1; 85% 1x1) 3
12:30-1 - vertical jump off box 5x5
- vertical Jump 5x5

5-5:40 - Snatch 80% 2x1; 90% 2x5

6-6:40 - Clean and Jerk 80% (1+2)x1; 90% (1+1)x5
7-7:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x2
8-8:20 - vertical jump off box 5x5
- Broad jump from stand still 5x5
- hyperextension 10x3
Wednesday:
10-10:40 - Front squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Snatch (80% 2x1; 90% 1x1) 3
12-12:40 - Clean and Jerk (80% (1+2)x1; 90% (1+1)x1) 3

4-4:40 - Snatch (80% 2x1; 90% 1x1; 95% 1x1) 3

5-5:40 - Clean and Jerk (80% (1+2)x1; 90% (1+1)x1: 95% (1+1)x1) 3
6-6:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x3

9-9:40 - Snatch (80% 2x1; 90% 1x1) 3

10-10:40 - Clean and Jerk (80% (1+2)x1; 90% (1+1)x1) 3

Thursday:
10-10:30 - Front squat 90% 2x1; 95% 1x3; 90% 2x2
10:50-11:20 - Snatch from hang (80% 2x1; 85% 1x1) 3
11:40-12:10 - Clean+pushpress (80% (2+1)x1; 85% (1+1)x1) 3
12:30-1 - vertical jump off box 5x5
- Broad jump from stand still 5x5
- leg ups from vertical 10x3 (CORE)

5-5:40 - Power Snatch 90% 2x5

6-6:40 - Power Clean+jerk 90% (1+1) x 5
7-7:40 - back squat 90% 2x1; 100% 1x3; 90% 2x2
8-8:20 - Vertical jump 5x5
- Hyperextension 10x3
Friday:
10-10:40 - Front squat 90% 2x1; 100% 1x3; 90% 2x3
11-11:40 - Snatch (85% 2x1; 90% 1x1)3
12-12:40 - Clean and Jerk (80% (1+2)x1; 90% (1+1)x1)3

4-4:40 - Snatch 85% 2x2; 95% 1x2; 100% 1x3; 90% 2x3
5-5:40 - Clean and Jerk 80% (1+2)x2; 90% (1+1)x2: 100% (1+1)x3; 90% (1+1)x3
6-6:40 - Back squat 90% 2x1; 100% 1x3; 90% 2x3

9-9:40 - Snatch (85% 2x1; 95% 1x1)3

10-10:40 - Clean and Jerk (85% (1+1)x1; 95% (1+1)x1)3
Saturday:
10-10:30 - Front squat 85% 2x1; 95% 1x3; 90% 2x2
10:50-11:20 - Power Snatch (80% 2x1; 85% 1x1)3
11:40-12:10 - Jerk from rack (80% 2x1; 85% 1x1)3
12:30-1 - vertical jump off box 5x5
- Broad jump from stand still 5x5
- leg ups from vertical 10x3 (CORE)

5-5:40 - Snatch off blocks 80% 2x1; 90% 2x5

(Above knee level)
6-6:40 - power Clean + push press 80% (2+2)x1; 90%(2+1)x5
7-7:40 - back squat 90% 2x1; 100% 1x3; 90% 2x2
8-8:40 - broad jump from stand still 5x5
- vertical Jump 5x5
- hyperextension 10x3
>Training program for recovery microcycle (in first and second period)
Monday:
10-10:30 - Front Squat 90% 2x1; 100% 1x3; 90% 2x2 (80;90;80)
10:50-11:20 - power snatch 70% 2x1; 80% 2x4 (42;48)
11:40-12:10 - Power Clean 70% 2x1; 80% 2x3 (55;62)
12:30-1 - Jerk from rack 70% 2x1; 80% 2x5 (55;62)

5-5:40 - Snatch 80% 2x1; 90% 1x3 (48;54)

6-6:40 - Clean and Jerk 80% (1+2)x1; 90%(1+1)x3 (55;70)
7-7:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x2 (80;90;80)
8-8:30 - Vertical jump off box 5x5
- Hyperextension 10x3
Tuesday:
5-5:30 - Snatch off blocks 75% 2x1; 85% 2x5 (45;51)
5:50-6:20 - Clean and Jerk 75% (2+2)x1; 85% (1+1)x5 (58;65)
6:40-7:10 - Front Squat 90% 2x1; 100% 1x3; 90% 2x2 (80;90;80)
7:30-8 - vertical jump 5x5 - leg up from vertical 10x3 (CORE)

Wednesday:
10-10:30 - Front Squat
10:50-11:20 - Power Snatch
11:40-12:10 - Power Clean
12:30-1 - Jerk from rack
(behind the head)
90% 2x1; 100% 1x3; 90% 2x2 (80;90;80)
70% 2x1; 80% 2x3 (42;48)
70% 2x1; 80% 2x3 (55;62)
70% 2x1; 80% 2x3 (55;62)

5-5:40 - Snatch from hang 80% 2x1; 90% 1x5 (48;54)

6-6:40 - clean and jerk 80% (2+2)x1; 90% (1+1)x3 (62;70)
7-7:30 - Front Squat 90% 2x1; 100% 1x3; 90% 2x2 (80;90;80)
7:50-8:20 - Vertical jump 5x5
Off box
- Hanging leg raises (back on wall) 10x3
Thursday:
5-5:30 - Power Snatch 75% 2x1; 85% 2x3 (45;51)
5:50-6:20 - Power Clean + push press 75% (2+2)x1; 85% (1+1)x3 (58;65)
6:40-7:10 - Front Squat 90% 2x1; 100% 1x3; 90% 2x2 (80;90;80)
7:30-8 - Broad Jump from place 5x5
- Hyperextension 10x3
Friday:
10-10:30 - Back Squat 90% 2x1; 100% 1x3; 90% 2x2 (108;120;108)
10:50-11:10 - Snatch 70% 2x3 (42)
11:30-12 - Clean and Jerk 70% (1+1)x3 (55)

5-5:40 - Snatch 80% 2x2; 90%1x2; 100% 1x3; 90% 1x3 (48;54;60;54)
6-6:40 - Clean and Jerk 80% (2+2)x1; 90% (1+1)x2; 100% (1+1)x3; 90% (1+1)x3
(62;70;77.5;70)
7-7:40 - Front Squat 90% 2x1; 100% 1x3; 90% 2x3 (80;90;80)
Saturday:
5-5:30 - Snatch off blocks 75% 2x1; 85% 2x5 (45;51)
5:50-6:20 - Power Clean 75% 2x1: 85% 2x3 (58;65)
6:40-7:10 - Jerk off racks 75% 2x1; 85% 2x5 (58;65)
7:30-8 - Vertical jump 5x5
Off box
- vertical jump 5x5
-Hyper extension 10x5
- leg up from vertical 10x3 (CORE)
> training split in two periods
1. First period
a. Lasts 1.5-2 months,
b. moderate load,
c. “two-time training” and laziness for 6 training days,
i. which is 12 workouts/weekly microcycle.
2. Second period
a. Lasts 60 -70 days
b. Max volumes of training load,
c. high intensity and specialization
d. Increases number of training sessions due to the inclusion of the third training in
three of six training days.
e. So total is 15 training sessions/ weekly microcycle
>Below we give an approximate distribution of microcycles of various types:

First period:
1. Restoring:
2. Shock
3. Restoring;
4. Shock
5. Shock
6. Shock
7. Restoring

Second period:
1. Shock:
2. Shock;
3. Restoring;
4. Shock
5. Shock;
6. Shock:
7. shock:
8. Restoring:
9. Restoring
10. Competitions