Monday, October 21, 2019

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.


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