Idaho Weightlifting - Partial Movements

Idaho Weightlifting - Partial Movements
(Originally found here, on Idaho Weightlifting Website)


Program Cliffs:

• 12 Week program, 4 days per week
• Description below reads "13 weeks" but this is most likely due to the last week prep for the competition. There were only 12 weeks/tabs on the version I found online.
• This program was posted and saved from an older version of the above website, which appears to have changed now
• All credits to Michael Conroy and others associated with Idaho Weightlifting who authored and uploaded the original spreadsheet online
• This a complete cycle based on Soviet principles, utilizing partial movements and supercompensation for peaking for a competition.
• Hangs, Block work, Squats keep this program very straightforward with repetitions decreasing over time, percent max increasing
• Abdominals listed every session. Do them (abs and low back)
• You must re-enter your 1RM on each page
• I decided not to alter the 1RM and place it on a single page due to some of the formulas being more than I cared to revise. This may get an update in the future.
• My changes were simply cosmetic in nature to make it a bit more readable if opened on your computer or screenshot for your phone to use during a session.
•  Description from the original website:
• Partial Movement
  Modified from Soviet Union Programs it uses partial movements (hangs, powers, 3 stage movements and pulls to a lift) as well as classical movements to bring about very solid results. It still follows our belief in "Supercompensation" and is a 13 week cycle. When Idaho weightlifters prepare for a National Championship, this is the program we use.
  It is in the 'macro' format so that an athlete can enter their 1 rep "PR" and get the total readout.

Click here to access the google doc spreadsheet for this program