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Advanced Weightlifting Programming

This article will walk you through a how to create a workout using a weightlifting Skill that measures: 

  • A single lift with a specific number of sets & reps with a set percentage
  • A single lift with a specific number of sets & reps at a prescribed weight
  • A single lift with multiple sets & reps

(To watch a video of this programming, please click here) 

After creating your new workout (overview found here), click +Add Section

Choose the Section name for your lift by clicking the Select Section Name Drop Down

Search for a Skill measured with weight (Back Squat, etc)

After selecting the Skill you are measuring, you will see that the specifics of the skill are populated and are not editable. We will look to the bottom to set today's program.

 

First, we'll program a single lift with a specific number of sets & reps with a set percentage

Follow the steps above and then fill in the number of Sets & Reps you are programming. If you are having athletes work up to a certain percentage, you can leave the Amount section blank.  If you are having athletes work of off a certain percentage, you can fill in the Amount section with that percentage

 

Next, we'll program a single lift with a specific number of sets & reps at a prescribed weight

Follow the steps above and then fill in the number of Sets & Reps you are programming. In the Amount section, you can fill in the weight or weights you are prescribing

For example, 3 sets of 3 reps at 135lbs for men and 95 lbs for women:

 

Last, we'll program a single lift with multiple sets & reps

In this example, we'll program 3 sets of 3 reps with increasing specified percentage. Follow the steps above to select your Skill.  

Click +Add Set until you have enough sets to build your program

 

Then program in your Reps and percentage

 

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