Weightlifting Program - 5 Days/Week

CH Fitness and Performance

Olympic Lifting, Weightlifting
Coach
Cara Heads Slaughter, M.A, OLY

CH Fitness and Performance is excited to make available our weightlifting and strength and conditioning programming used by the athletes who train at our facility and by the CHFP Weightlifting Team. Our program is based on the weightlifting programming principles developed by Dr. Kyle Pierce at Louisiana State University Shreveport (LSUS). The science-based program has been adapted by USAW International Coach Cara Heads Slaughter to serve a wide range of athletes- from beginners to elite, from Youth to Masters, and has produced multiple Team USA medalists in international competition, American record holders, multiple Youth, Junior and Masters National Champions and dozens of medals at USAW national championships.

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Get Weightlifting Program - 5 Days/Week
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Our Weightlifting Programs...
are science-based and serve a wide range of athletes- from beginners to elite, from Youth to Masters. They are competition-tested and have produced multiple Team USA medalists in international competition, American record holders, multiple Youth, Junior and Masters National Champions and dozens of medals at USAW national championships.
Features
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Programming 5 days per week
Weightlifting-specific skill training combined with strength and conditioning that’s accessible and challenging for intermediate-level weightlifters.
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Exercise Video Guidance
Available in a video library accessible in our "Coaching Tips" section.
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Delivered through TrainHeroic App
Equipment
Required
Barbell // Bumper plates // Squat rack
Recommended
Bench and rack // Pull up bar // Dumbbells // Power rack with safety bars
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Snatch - 2 Power Position + 2 Knee

3 x 1

B

2 Power Jerks + 2 Split Jerks

3 x 1

C

Back Squat

3 x 10

D

Bench Press

3 x 10

E

Overhead Barbell Lunge

3 x 5

F

Weighted Sit Ups

3 x 10

Monday
Week 1 Day 2

A

Clean - 2 Power Position + 2 Knee

3 x 1

B

Clean Pull from Power Position

3 x 5

C

Muscle Snatch from Power Position

3 x 5

D

Snatch Grip Deadlift

3 x 10

E

Bent Over Rows

3 x 10

F

Russian Twist

3 x 10

Tuesday
Week 1 Day 3

A

3 Push Press + 3 Power Jerks

3 x 1

B

Overhead Squats

3 x 5

C

Back Squats

3 x 10

D

Bench Press

3 x 10

E

Overhead Press

3 x 10

F

Weighted Plank Hold

3 x 0:30

Wednesday
Week 1 Day 4

A

Power Snatches

6 x 2

B

2 Cleans + 1 Front Squat + 1 Jerk

3 x 1

C

Clean Grip Deadlifts

3 x 10

D

Wide Grip Pull Ups

3 x 10

E

RDL

3 x 5

F

Weighted Sit Ups

3 x 10

Friday
Week 1 Day 6

A

Snatch

8 x 1

B

Clean and Jerk

8 x 1

C

Overhead Snatch Grip Lunge

3 x 5

D

Weighted Sit Ups

3 x 10

Coach
More from CH Fitness and Performance
coach-avatar Cara Heads Slaughter, M.A, OLY

Olympian. USAW International Coach. USAW Hall of Fame. Athletes under Cara's guidance have earned numerous medals at national and international competitions and set multiple Youth, Junior and Masters American records. Cara is certified as a IWF Coach Course Instructor and a USAW Coach Course Lead Instructor.

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TRAIN FOR YOUR POSITION ON THE PODIUM!

Get the program that has produced multiple Team USA medalists in international competition, American record holders, multiple Youth, Junior and Masters National Champions and dozens of medals at USAW national championships.​

Get Weightlifting Program - 5 Days/Week
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FAQs
How is this program structured?
This is a 12 week weightlifting program with a balance between variations of the competition weightlifting movements and strength movements.
How do you define training intensity in the program?
Training intensity is specified using percent of 1 RM ranges. Example, 3 x 5 @ 75 – 80% of 1 RM. This would indicate that you should complete 3 sets of 5 reps at between 75 – 80% of your 1 RM. A range is given to allow for individual differences as well as daily and weekly fluctuations in strength.
How should I use percentage ranges to choose my training weight?
Your general approach should be aim to complete the sets at the middle point of the range, in this example 77.5%. However, if you feel good, go to the upper part of the range (80%) and if you feel bad/too fatigued, stay at the lower end of the range (75%).
What is the "Power" position
"Power" refers to the catch position of a movement: Power Clean = catch position is above parallel. Power Snatch from the Power Position = the lift should start with a pause power position and the catch should be completed above parallel

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