MASTERS WEIGHTLIFTING 10 WEEKS

Tidal Weightlifting

Weightlifting
Coach
Rachel Haslam

A 10 week cycle designed for masters athletes or athletes who cannot commit to frequent or lengthy sessions per week. It is designed to prepare for max snatch and clean and jerk testing in week 10.

The cycle can be repeated indefinitely.

The lower volume is designed to fit into a "MINIMUM EFFECTIVE VOLUME/DOSE" concept by which we can increase rest/recovery time whilst still being able to increase strength and numbers.

(4 days per week with 3rd day optional)

$30
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Features
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Start a chat with your coach
If you need help with anything, Rachel will be at your beck and call.
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Programming 4 days per week
4 days per week with 3rd day optional
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Video attachments
So that you'll know how to execute each exercise without anymore guessing!
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TrainHeroic Access
The app will allow you to record progress as you go to hold you accountable and to keep you motivated!
Equipment
Required
Barbell // Weight Plates // Dumbbells // Resistance Bands
Recommended
GHD Machine // Kettlebells // Blocks
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A1

Jefferson Curls

2 x 5

A2

Prone IYTs

2 x 5

A3

Prone Cobra Hold

2 x 0:20

A4

Skater Hops

2 x 10

A5

Prayer Stretch

2 x 0:20

A6

Deep Squat Toe + Heel Lift

3 x 5

B

Hang Snatch

4 x 3 @ 65 %

C

Low Hang Snatch High Pull

3 x 3 @ 80 %

D

Back Squat

3 x 8 @ 65, 70, 70 %

E

DB RDL

3 x 12 @ 8

F

Step Down

3 x 8

G

Chinese Plank

3 x 0:45

H

Spinal Decompression Routine

1 x 1

Tuesday
Week 1 Day 3

A1

Deep Squat Toe + Heel Lift

3 x 5

A2

Prayer Stretch

2 x 0:20

A3

Skater Hops

2 x 10

A4

Prone Cobra Hold

2 x 0:20

A5

Prone IYTs

2 x 5

A6

Jefferson Curls

2 x 5

B

Block Clean

4 x 3 @ 65, 65, 70, 70 %

C

Behind the Neck Jerk

3 x 2 @ 70 %

D

Clean Deadlift

3 x 3 @ 85 %

E1

DB Pullover

3 x 12

E2

Kettlebell Halo

3 x 5

F

Pull-Up

3 x MAX

G

Weighted Plank Hold

3 x 0:30 @ 9

H

Glute Release

1 x 1

Thursday
Week 1 Day 5

A1

Jefferson Curls

2 x 5

A2

Prone IYTs

2 x 5

A3

Prone Cobra Hold

2 x 0:20

A4

Skater Hops

2 x 10

A5

Prayer Stretch

2 x 0:20

A6

Deep Squat Toe + Heel Lift

3 x 5

B

Muscle Snatch + Drop Snatch

3 x 2 @ 40, 50, 50 %

C

Snatch Push Press + Snatch Balance

3 x 1 @ 70 %

D

Jerk Dip

3 x 5 @ 100 %

E

Good Morning

3 x 8 @ 8

F1

Single Leg Hip Thrust

3 x 10

F2

Plate Half Moons

3 x 10

G

Deficit Push Up

3 x MAX

H

Hip Flexor Release

1 x 1

Friday
Week 1 Day 6

A1

Prayer Stretch

2 x 0:20

A2

Jefferson Curls

2 x 5

A3

Prone IYTs

2 x 5

A4

Prone Cobra Hold

2 x 0:20

A5

Skater Hops

2 x 10

A6

Deep Squat Toe + Heel Lift

3 x 5

B

Snatch + Hang Power Snatch

4 x 1 @ 70, 70, 73, 73 %

C

Clean Pull + Clean + Jerk

4 x 1 @ 70, 70, 73, 73 %

D

Front Squat

3 x 5 @ 70, 75, 75 %

E1

Box Jump

3 x 5

E2

Banded Bear Crawls

3 x 10

F1

KB Z Press

3 x 10 @ 8

F2

Chinese DB Speed Row

3 x 10

G

Foam Roller Routine

1 x 1

Coach
More from Tidal Weightlifting
coach-avatar Rachel Haslam

Rachel Haslam has coached one of the largest competitive masters weightlifting teams in Hong Kong to international meets such as the World Masters Championships, United Masters World Weightlifting Championships, and the Asia Pacific Masters Games. She herself has competed globally across Europe and Asia. She currently owns Tidal Weightlifting in Hong Kong alongside her partner Jimmy Pang.

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Better late than never

In all honesty, this program would suit anybody looking to train 3-4 times a week and just needs something structured to follow. If you hate Bulgarian-style volume, you might like this!

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FAQs
Will I be able to do this program as a comeback after injury?
Yes! Because of the lower volume, frequency, and moderate percentages at the start, you'll be able to get back into training with much more comfort.
Can I do this program in conjunction with other sports?
Yes. Again, with the lower frequency, you can absolutely couple this program with a few days of other sports-specific training. However, don't expect as effective results or recovery.
Will only 3 days a week help me progress?
Yes! We're determined for you to give it a go and see that a lower volume style of training might be just as effective as training 6 days a week.
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