8 Week Reload Program
Category 5 Athletics
WeightliftingThe 8 Week Reload program is meant for the intermediate level lifter who's either coming off of a training break, not a lot of barbell lifts and needing a short cycle to kickstart their strength lifts and Oly movements again. It involves some volume based and heavier squats and pulls, alongside a lot of light to moderate intensity classic lifts eventually building up to a pseudo testing day to assess where you're at against your lifetime bests. No need for specific accurate %'s to work off of, squats are based on weekly performance, classic lifts largely utilize a working range by feel on each day.
A1
Prone Incline L Press
2 x 8
A2
Prone PVC Lift Off Bench
2 x 8
A3
Shin Box Switch + Extension
2 x 10
B
Snatch Push Press + Tempo OHS
3 x 3
C
Halting Power Snatch (AK) + Pause OHS
5 x 2 @ 50, _ , _ , _ , 60 %
D
Clean DL + Low Hang Clean
5 x 2 @ 50, _ , _ , _ , 60 %
E
Halting Clean Pull
4 x 3 @ 75 %
F1
Half Kneeling Single Arm Press
3 x 8
F2
Band Anti-Rotations
3 x 8
F3
SA DB Row
3 x 12
A1
Prone Swimmer
2 x 5
A2
Tactical Frog
2 x 10
A3
3 Way Slider TKE
2 x 5
B
Press in Split
2 x 10
C
BB Push Press
4 x 6
D
Back Squat
4 x 10 @ 55, 60, _ , _ %
E1
DB RDL
3 x 5
E2
Chin-Up
3 x 3
F1
KB Arm Bar
3 x 5
F2
SB Dead Bugs
3 x 6
F3
Short Lever Side Plank Abduction
3 x 15
A1
Mini Band Shoulder Series
2 x 15
A2
Goblet Cossack Squat
2 x 8
A3
Prone Scap Hurdles
2 x 10
B1
Seated Box Jump
3 x 5
B2
Depth Drop
3 x 3
C
Pause Front Squat
4 x 3 @ 50 %
D
High Hang Snatch
5 x 3 @ 50 %
E
Halting Power Clean & Jerk (Halt Above Knee)
5 x 2 @ 60 %
F1
Lu Raises
3 x 12
F2
Pike Press
3 x 8
F3
Iso SL Glute Bridge on Roller
3 x 15
A1
Prone Swimmer
2 x 5
A2
Tactical Frog
2 x 10
A3
3 Way Slider TKE
2 x 5
B
Snatch Pull + Dip Snatch + OHS
7 x 1 @ 50, 60, 65, 65, 65, 65, 65 %
C
Power Clean + Clean + Jerk
6 x 1 @ 60, 65, 70, _ , _ , 73 %
D
FFE Reverse Lunge
3 x 6
E1
Feet Elevated Inverted Row
3 x 8
E2
SA KB Straddle Press
3 x 8
