Peak Weightlifting 5-Day System

Diop Coaching

Weightlifting, Olympic Lifting

Coach

Luca "Mouss" Diop

For serious weightlifters chasing competition success, Peak Weightlifting 5-Day System is built to optimize performance and prepare athletes for the highest level of competition. This high-frequency, structured plan is the exact system used by elite club lifters to peak at the right time.

Each week follows a detailed competition-focused periodization model:

✔ General Preparation (GPP) – Strength & work capacity

✔ Pre-Comp – Volume taper, heavy singles

✔ Competition – Max effort execution

✔ Taper – Precision, peak performance✔ Transition – Recovery & technical refinements

Sessions are 5 days per week, balancing Olympic lifting, technical refinement, strength cycles, and targeted accessory work. If you’re committed to competing at your best, this program is your edge.

Key Benefits:

1- Elite Competition Preparation

Peak for your meet with structured, competition-ready training phases.

2 - Maximized Strength & Power

Increase your Squat, Pull, Snatch, and Clean & Jerk for elite totals.

3 - Technical Mastery & Efficiency

Dedicated technical refinements improve speed, timing, and bar path.

4 - High-Frequency Training for Adaptation

Develop better movement patterns with consistent, focused practice.

5 - Built for Competitive Athletes

Ideal for serious lifters committed to long-term progress.

$34 / mo

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Elite Competition Preparation

Peak for your meet with structured, competition-ready training phases.

Maximized Strength & Power

Increase your Squat, Pull, Snatch, and Clean & Jerk for elite totals.

Technical Mastery & Efficiency

Dedicated technical refinements improve speed, timing, and bar path.

High-Frequency Training for Adaptation

Develop better movement patterns with consistent, focused practice.

Built for Competitive Athletes

Ideal for serious lifters committed to long-term progress.

Features

Regular Access to your coaches

Luca will hold you accountable and provide the feedback you need as much as possible.

Programming 5 days per week

Daily olympic movement, technical drills, Strength and accessory training that’s accessible and challenging for athletes.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow.

Join a Committed Team

A vibrant community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in one app.

Equipment

Required

Barbell // Plates // Squat/Jerk Racks // Blocks // Dumbbells & Kettlebells // Pull Up Bar // GHD (glute ham developer)

Recommended

Knee sleeves // Straps // Recovery Tools (foam roller, massage gun).

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2025-02-03

Seated Wall Slide

3 x 10

Single Leg Airplane

3 x 10

Ballet Squat

3 x 10

Power Snatch

5 x 3 @ 70 %

Block Clean

4 x 4 @ 75 %

Overhead Squat

5 x 3 @ 65 %

Banded TKE

3 x 12

Step-Ups

4 x 16

Goblet Squat

3 x 10

Conditioning

Banded Cool Down

Cool Down: Banded Arm Line/ Shoulder Stretch Banded Chest Stretch Banded Lat Stretch Banded Kneeling Lat Stretch Banded Spinal Stretch 3 Way Banded Hamstring Stretch Banded Quads Stretch Banded Ankle Stretch

Monday

2025-02-04

90/90 w/ OHS PVC

3 x 10

Toes Elevated Goblet Squats KB

3 x 10

Close Grip Overhead Squat

3 x 10

Clean & Jerk

5 x 2 @ 75 %

Snatch Push Press

4 x 5 @ 65 %

Front Squat

5 x 3 @ 80 %

Good Morning

4 x 6

KB Swings with Band

4 x 20

Conditioning

Banded Cool Down

Tuesday

2025-2-5

Plank to Down Dog

3 x 5

WORLD'S GREATEST STRETCH

3 x 10

Yoga Push Up

3 x 5

Low Hang Snatch

5 x 2 @ 70, 75, 75, 75, 75 %

Tall Clean

4 x 5 @ 40 %

Deficit Snatch Pull

4 x 3 @ 90 %

Strict Press

4 x 5 @ 65, 70, 70, 70 %

EMOM 12'

Min 1: Dips 10 Min 2: Hollow Hold 30' Min 3: Glute Bridge Floor Press 8 Min 4: KB Press In Hollow Hold 8/8

Conditioning

Banded Cool Down

Wednesday

2025-02-06

Prone Cuban Press

3 x 10

Single Leg RDL

3 x 10

Front Rack Iso Hold

3 x 0:25

Power Clean

4 x 3 @ 75 %

Snatch Balance

4 x 5 @ 50 %

Block Clean Pull

4 x 4 @ 115 %

Bent Over Row

3 x 10

Superman

3 x 0:30

Scap Pull Ups

3 x 8

Conditioning

Banded Cool Down

Thursday

2025-02-07

Banded I/Y/T/A

3 x 20

Single Leg Glute Bridge

3 x 10

Dead Bug

3 x 10

No Feet Snatch Complex E2M

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

Front Squat + Split Jerk

4 x 3 @ 70, 70, 75, 75 %

Back Squat

5 x 5 @ 70 %

Snatch RDL

3 x 10

glute loop Hip Thrust

4 x 20

Glute Loop Hip Thrust ISO

3 x 20

Conditioning

Banded Cool Down

Coach

More from Diop Coaching

Luca "Mouss" Diop

Luca is a seasoned strength and conditioning coach with over 5 years of experience. Specializing in Olympic weightlifting, he has helped athletes around the world achieve their maximum potential by refining their technique, building strength, and transforming their mindset. His unique approach is backed by decades of expertise and a deep understanding of what it takes to succeed in weightlifting.

Unlock Your Peak Performance Train Like a Champion

Elite weightlifters aren’t born – they’re built. Peak Weightlifting 5-Day System is your roadmap to serious strength, technical mastery, and podium-level performance. If you’re committed to success, it’s time to train like it. Let’s go!

Start My 7-Day Free Trial

FAQs

Who is this program for?

Weightlifters who are dedicated to competing. If you already have a solid foundation in the snatch, clean & jerk, and strength training and want a structured plan that follows competition-based periodization, this is for you.

How is this different from the 3-day/week program?

The 5-day plan offers higher frequency, more volume, and competition-focused periodization. It includes more squats, pulls, and technical lifts to push elite performance, while the 3-day program is for those with limited time but looking to improve strength and technique.

How long are the training sessions?

Each session lasts 90-110 minutes, depending on volume and recovery. Expect Olympic lifts, technical drills, strength work, and accessories. Sessions are structured to optimize performance and reduce injury risk.

Will this program help me compete?

Yes! It follows competition-based periodization, including GPP, PCC, Comp Cycle, and Taper phases. You’ll peak at the right time for meet day success by improving technique, strength, and consistency under heavy loads.

Can I combine this with another strength program?

No, this program is high-volume and high-intensity. Adding extra strength work risks overtraining. You can include mobility, light bodybuilding, or recovery work, but prioritize fatigue management.o, this program is high-volume and high-intensity. Adding extra strength work risks overtraining.

How soon will I see results?

You’ll notice improved technique and strength within 5-6 weeks. Expect significant PRs and competition readiness as you complete a 12-16 week cycle following the structured periodization model.

What if I feel fatigued or overtrained?

Ask coaches in the group chat. We recommend this program to experienced weightlifter. Reduce intensity, prioritize sleep, nutrition, and active recovery (stretching, massage, ice baths). Follow the taper phase properly to ensure you peak at the right time without excessive fatigue.

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Peak Weightlifting 5-Day System