Weightlifting training programs by Ari Moilanen

Program for a lifter 12-13 years old who have trained weightlifting about 2 years

HEAVY WEEK (two in a row)

MONDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/2 + 80%/1 + 85%/1 + 90%/1 + 93%/1 + 85%/2 + 90%/1 + 93%/1
20 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/2-1 + 80%/2-1 + 85%/1 + 90%/1 + 93%/1 + 85%/2-1 + 90%/1 + 93%/1
15 min rest
3. Front squat
50%/3 + 70%/3 + 80%/3 + 90%/2-3
4. Abbdominals + back muscles 3x10 reps with different weights
5. Different jumps (vertical,horisontal,3x6 reps)

WEDNESDAY
1. Snatch
30%/3x2 + 45%/2 + 55%/2 + 65%/2 + 75%/2 + 80%/1 + 85%/1 + 90%/1x3
20 min rest
2. Clean and jerk
30%/2-2x2 + 45%/2-2 + 55%/2-2 + 65%/2-2 + 75%/2-2 + 80%/1 + 85%/1 + 90%/1x3
15 min rest
3. Front squat
45%/3 + 60%/3 + 75%/3 + 80%/3 + 90%/2 + 95%/1-2
4. Abdominal + back muscles 3x10 reps with different weights
5. Different jumps 3x5-6 jumps

FRIDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1 + 85%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 90%/2
30 min rest
2. Clean and jerk
30%/2-2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1 + 85%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 90%/2-1
15 min rest
3. Finnish back squat
40%/3 + 60%/3 + 70%/3 + 80%3x2
5. Abdominal + back muscles 3x10 reps (by different weights)


LIGHT WEEK (1 – 2 in a row)


MONDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/2 + 80%/1x2-3
20 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/2-1 + 80%/2-1x2-3
15 min rest
3. Front squat
50%/3 + 70%/3 + 80%/3x2
4. Abdominal + back muscles 3x10 reps with different weights

WEDNESDAY
1. Snatch
30%/3x2 + 45%/2 + 55%/2 + 65%/2 + 75%/2 + 80%/1x2-4
20 min rest
2. Clean and jerk
30%/2-2x2 + 45%/2-2 + 55%/2-2 + 65%/2-2 + 75%/2-2 + 80%/1x2-4
15 min rest
3. Front squat
45%/3 + 60%/3 + 75%/3 + 80%/3x2-3
4. Abdominal + back muscles 3x10 reps with different weights

FRIDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1 + 85%/1 + 90%/1
20 min rest
2. Clean and jerk
30%/2-2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1 + 85%/1 + 90%/1
15 min rest
3. Finnish back squat
40%/3 + 60%/3 + 70%/3 + 80%/3x2
4. Abdominal + back muscles 3x10 reps (with different weights)















Weightlifting program for a lifters 14-15 years old who have trained weightlifting about 4 years

HEAVY WEEK (2-3 in a row)

MONDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/2 + 80%/1 + 85%/1 + 90%/1 + 93%/1 + 85%/2 + 90%/1 + 93%/1
30 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/2-1 + 80%/2-1 + 85%/1 + 90%/1 + 93%/1 + 85%/2-1 + 90%/1 + 93%/1
15 min rest
3. Front squat
50%/3 + 70%/3 + 80%/3 + 90%/2 + 95%/1-2
4. Abdominal + back muscles 3x10 reps with different weights
5. Different jumps (vertical,horisontal,3x6 reps)

TUESDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1x2-3
20 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1x2-3
15 min rest
3. Front squat
50%/2 + 70%/2 + 80%/2x2

WEDNESDAY
1. Snatch
30%/3x2 + 45%/2 + 55%/2 + 65%/2 + 75%/2 + 80%/1 + 85%/1 + 90%/1 + 95%/1x2
30 min rest
2. Clean and jerk
30%/2-2x2 + 45%/2-2 + 55%/2-2 + 65%/2-2 + 75%/2-2 + 80%/1 + 85%/1 + 90%/1 + 95%/1x2
15 min rest
3. Front squat
45%/3 + 60%/3 + 75%/3 + 80%/3 + 90%/2 + 95%/1-2
4. Abdominal + back muscles 3x10 reps with different weights

FRIDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1 + 85%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 90%/2 + 95%/1 + 98%/1 (+ 100%/1)
30 min rest
2. Clean and jerk
30%/2-2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1 + 85%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 90%/2-1 + 95%/1 + 98%/1 (+ 100%/1)
15 min rest
3. Back squat
40%/3 + 60%/3 + 75%/2 + 85%2 + 90%/2 + 95%/1-2
4. Abdominal + back muscles 3x10 reps (with different weights)

SATURDAY
1. Snatch
30%/2x2 + 45%/2 + 55%/2 + 65%/2 + 75%/2 + 80%/1 + 85%/1
20 min rest
2. Clean and jerk
30%/2-2x2 + 45%/2-2 + 55%/2-2 + 65%/1-2 + 75%/1-2 + 80%/1 + 85%1
15 min rest
3. Front squat
50%/3 + 70%/3 + 80%/2 + 90%/2
4. Jumps over/to the box

LIGHT WEEK (1 – 2 in a row)


MONDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/2 + 80%/1x2-3
20 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/2-1 + 80%/2-1x2-3
15 min rest
3. Front squat
50%/3 + 70%/3 + 80%/3 + 90%/2
4. Abdominal + back muscles 3x10 reps (with different weights)

WEDNESDAY
1. Snatch
30%/3x2 + 45%/2 + 55%/2 + 65%/2 + 75%/2 + 80%/1x2-4
20 min rest
2. Clean and jerk
30%/2-2x2 + 45%/2-2 + 55%/2-2 + 65%/2-2 + 75%/2-2 + 80%/1x2-4
15 min rest
3. Front squat
45%/3 + 60%/3 + 75%/3 + 80%/3x2-3
4. Abdominal + back muscles 3x10 reps (with different weights)
5. Different jumps 3x5-6 jumps

FRIDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1 + 85%/1 + 90%/1
25 min rest
2. Clean and jerk
30%/2-2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1 + 85%/1 + 90%/1
15 min rest
3. Back squat
40%/3 + 60%/3 + 75%/2 + 85%2 + 90%/2
5. Abdominal + back muscles 3x10 reps (with different weights)

Weightlifting program for lifters 17-18 years old who have trained weightlifting about 6-7 years

HEAVY WEEK (2-3 in a row)

MONDAY
MORNING
1. Snatch
30%/2-3x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1
20 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1
15 min rest
3. Front squat
50%/3 + 70%/2 + 80%/2 + 90%/1
EVENING
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/2 + 80%/1 + 85%/1 + 90%/1 + 93%/1 + 85%/2 + 90%/1 + 93%/1
30 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/2-1 + 80%/2-1 + 85%/1 + 90%/1 + 93%/1 + 85%/2-1 + 90%/1 + 93%/1
15-30 min rest
3. Front squat
50%/3 + 70%/3 + 80%/3 + 90%/2 + 95%/1-2
4. Abdominal + back muscles 3x10 reps (with different weights)


TUESDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1
20 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1
15 min rest
3. Finnish Back Squat
50%/3 + 70%/3 + 80%/3

WEDNESDAY
MORNING
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/2 + 80%/1 + 85%/1 + 90%/1x2-3
30 min rest
3. Front squat
50%/3 + 70%/3 + 80%/3 + 90%/2 + 95%/1 + 100%/1 + 90%/2-3




EVENING
1. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/2-2 + 80%/1 + 85%/1 + 90%/1x2-3
15-30 min rest
3. Back squat
50%/3 + 70%/3 + 80%/3 + 90%/2 + 95%/1 + 100%/1 + 90%/2-3
4. Abdominal + back muscles 3x10 reps (with different weights)

FRIDAY
MORNING
1. Snatch
30%/3x2 + 50%/2x2 + 60%/2 + 70%/1 + 80%/1 + 85%/1
30 min rest
2. Clean and jerk
30%/2x2 + 50%/1x2 + 60%/1 + 70%/1 + 80%/1 + 85%/1
EVENING
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1 + 85%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 90%/2 + 95%/1 + 98%/1 (+ 100%/1)
30 min rest
2. Clean and jerk
30%/2-2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1 + 85%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 90%/2-1 + 95%/1 + 98%/1 (+ 100%/1)
15-30 min rest
3. Back squat
40%/3 + 60%/3 + 75%/2 + 85%2 + 90%/2 + 95%/2
5. Abdominal + back muscles 3x10 reps (by different weights)

SATURDAY
1. Snatch
30%/2x2 + 45%/2 + 55%/2 + 65%/2 + 75%/2 + 80%/1
20 min rest
2. Clean and jerk
30%/2-2x2 + 45%/2-2 + 55%/2-2 + 65%/1-2 + 75%/1-2 + 80%/1 + 85%1
15 min rest
3. Finnish Back Squat
50%/3 + 70%/3 + 80%/2






LIGHT WEEK (1 – 2 in a row)

MONDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/2 + 80%/1x2-3
20 min rest
2. Clean and jerk
30%/2-2x2 + 50%/2-2 + 60%/2-2 + 70%/2-1 + 80%/2-1x2-3
15 min rest
3. Front squat
50%/3 + 70%/3 + 80%/3x2
4. Abdominal + back muscles 3x10 reps (with different weights)


TUESDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1
20 min rest
2. Clean and jerk
30%/2-2 + 50%/2-2 + 60%/1 + 70%/1 + 80%/1
15 min rest
3. Finnish Back Squat
50%/2 + 70%/2 + 80%/2
WEDNESDAY
1. Snatch
30%/3x2 + 45%/2 + 55%/2 + 65%/2 + 75%/2 + 80%/1x2-4
30 min rest
2. Clean and jerk
30%/2-2x2 + 45%/2-2 + 55%/2-2 + 65%/2-2 + 75%/2-2 + 80%/1x2-4
15 min rest
3. Front squat
45%/3 + 60%/3 + 75%/3 + 80%/3x2
4. Abdominal + back muscles 3x10 reps (with different weights)

FRIDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/2 + 70%/1 + 80%/1 + 85%/1 + 90%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/2-2 + 60%/2-2 + 70%/1 + 80%/1 + 85%/1 + 90%/1
15 min rest
3. Back squat
40%/3 + 60%/3 + 75%/2 + 85%2 + 90%/2
4. Abdominal + back muscles 3x10 reps (with different weights)

SATHURDAY
1. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1
15 min rest
2. Clean and jerk
30%/2-2 + 50%/1-2 + 60%/1 + 70%/1
15 min rest
3. Finnish Back Squat
50%/2 + 70%/2 + 80%/2











Weightlifting program for the professional lifter 19-20 years old who have over 8 years of weightlifting training

This program was made to Ali Oksala (20 years old) who took bronze medal in the 2000 Junior European Championships in Rijeka. He lifted in 77 kilos category and made there 145-185,5(Junior European Record)=330. He was very close to jerk 190 kg!
After two weeks after the Championships he made 150,5(National Record)-182,5(missed Junior European Record 186,5)=332,5 in the dual match Finland v. Sweden. His training records were (weighing 83 kg) 155-190=345.
Here is his training program before the Junior Championships (4 weeks in a row). He did not need to take light weeks during this preparation schedule (four weeks). The light week was before the competition. 8 days before competition he made 155-190 (weighing 83 kg),but he was quite tired after loosing 5 extra kilos before the competition (sauna) and did not recover before the snatch. But in the clean and jerk he was fully recovered and did 185,5 and was very close to jerk 190 kg.
Oksala’s front squat record was 212,5 kg and back squat record 245 kg .
HEAVY WEEK (four in a row)

MONDAY
MORNING
1. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1 + 90%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1
EVENING
3. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
15 min rest
5. Front squat
50%/2-3 + 70%/2 + 80%/2 + 90%/1 + 95%/1 + 97-98%/1

TUESDAY
MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
15 min rest
EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
15 min rest
5. Front squat
50%/2 + 70%/2 + 80%/2 + 90%1
WEDNESDAY
MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 70%/1 + 80%/1 + 85%/1
EVENING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
15 min rest
3. Front squat
50%/2 + 75%/2 + 85%/1 + 90%/1 + 95%/1 + 100%/1

THURSDAY
MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
15 min rest
3. Front squat
50%/2 + 70%/2 + 80%/2

FRIDAY
MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 101%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 101%/1
15 min rest
5. Back squat
50%/3 + 70%/2 + 80%/2 + 90%/2 + 95%/1 + 100%/1

SATURDAY
MORNING
1. Snatch
30%/2x2 + 45%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 45%/1 + 60%/1 + 70%/1 + 80%/1
EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1

In every training I put a target where he tried to reach. Sometimes he succeeded with a single lift and sometimes he needed 4-7 lifts to get there.
After Junior Championships I put a front squats in every morning sessions (went to 90 % singles) for him and the results were even little better. But I must say that he is very special lifter.
I individualise the programs for every lifter so that everybody have different programs. It depends the lifters’ ability to tolerate the training. And of course the training back round is very important to know when I’m planning the programs.

Yours Sincerely
Ari Moilanen