Intermediate Weightlifting Programs

If you are looking for Intermediate Weightlifting Programs that are professionally written and immediately downloadable, you have come to the right place. There are currently 12 Intermediate Weightlifting Programs immediately available for download and more are in the development pipeline.

The Intermediate Athlete

An intermediate athlete is one who engages in regular consistent training 3-4 days per week, has moved beyond the beginner stage of technique development and has developed an early understanding of the weightlifting training process. Probable key objectives of the intermediate athlete will be to improve their technical skill level, develop mental skills for better platform competitiveness, and acquire the appropriate level of strength commensurate with the performance level needed to participate in regional and national competitions.

Characteristics of Intermediate Weightlifting Programs

The Intermediate Weightlifting Training Programs available on this site balance the needs of the athlete for technique and strength development. Technique development is achieved through work on a variety of exercises that develop stable and strong receiving positions, and speed and confidence in movement under the bar. The range of exercises allow the athlete to focus on all aspects of the lifts by breaking full movements into components parts. The intermediate program also focuses on the development of strength by working within safe and effective ranges of intensity in various forms of pulls, squats and exercises that develop overhead strength and stability.

Guidance to the athlete is provided in three forms:

  1. A recommended intensity (heaviness of the bar) for each exercise of each session is provided by the program. Workouts follow a cyclical pattern of intensity allowing the athlete to recover between the highest intensity sessions.
  2. A guide to volume (number of sets and reps) which prescribes 8 levels of volume. There are 3 volume levels that allow the athlete to go beyond the stated workout parameters if the athlete is feeling good and 5 volume levels which restrict the athlete only to stated intensity and number of sets.
  3. Instructions on how to interpret the program, in particular how to work out percentages.

Intermediate Training Program Bundle

There are currently 12 intermediate Weightlifting Training Programs included in the Intermediate Training Program Bundle. These programs will suit athletes training 3 or 4 sessions per week and have training experience of more than 1 year. The programs range from 5 weeks to 12 weeks in duration and include detailed instructions and a guide to the volume of work to be undertaken.

You can purchase the Intermediate Training Program Bundle by clicking the blue link below. After purchase, you will see a link titled “Intermediate Program Bundle” in the Members Area on the right side of the screen.

Purchase the Intermediate Training Program Bundle