Sample Masters Weightlifting Training Program

Sample Masters Weightlifting Training Program
(Originally found here, by Catalyst Athletics)

Program Cliffs:

• This program spreadsheet was a user submission from Tejas
• I only made simple edits for visibility from his plain-text spreadsheet. 
  
• 3 days per week, 6 weeks total
• This was originally written for a Masters lifter to prepare for a competition
• Overall a reduced frequency, volume, intensity
  
• Week 3 & 4 appear the heaviest, then a light, and taper week before competition.
  
• Focuses on classic lifts, however Catalyst notes there are some specifics created for technical weaknesses for the original lifter.
• This is most likely seen in the pulls followed by a lift, push followed by a jerk, and a few other areas.
• The template can be used as-is, or modified to suit your needs 
• Tejas commented the following:
• He notes this worked well when there was limited time to lift
• He notes it could also be paired with other activities/sports
• Back/Front Squat can be switched
  
• The comments section on Catalyst also has some discussion that might be useful:
• Could consider conditioning/cardio work on Tues/Sat
  
• Program could be split into 2-Day/Week by moving around pulls
• Could perform only Back or Front squat on both days
  
• Could run this cycle again after Week 6 by performing a deload as:
  
• Week 1 with 10-15% reduction of weight
• Week 1 with 15-25% reduction of volume 
• Due to the ability to easily modify, I will list this as a basic template as well.
  

Click here to access the google doc spreadsheet for this program