Table 1.
Details of 8-week weightlifting training program. %1RM and repetitions × sets are indicated.
| Exercises | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
| Clean and Jerk | 55: 3 × 6 | 55: 3 × 8 | 60: 3 × 6 | 60: 3 × 8 | 60: 4 × 6 | 60: 4 × 6 |
| Bench press | 55: 3 × 6 | 55: 3 × 8 | 60: 3 × 6 | 60: 3 × 8 | 60: 4 × 6 | 60: 4 × 6 |
| Snatches | 55: 3 × 8 | 55: 3 × 10 | 60: 3 × 8 | 60: 3 × 10 | 60: 4 × 8 | 60: 4 × 6 |
| Pull-over | 55: 3 × 8 | 55: 3 × 10 | 60: 3 × 8 | 60: 3 × 10 | 60: 4 × 8 | 60: 3 × 6 |
| Exercises | Session 7 | Session 8 | Session 9 | Session 10 | Session 11 | Session 12 |
| Clean and Jerk | 65: 3 × 6 | 65: 4 × 6 | 70: 3 × 5 | 70: 4 × 5 | 75: 3 × 5 | 70: 3 × 6 |
| Bench press | 65: 3 × 6 | 65: 4 × 6 | 70: 3 × 5 | 70: 4 × 5 | 75: 3 × 5 | 60: 4 × 6 |
| Snatches | 65: 3 × 8 | 65: 4 × 8 | 70: 3 × 5 | 70: 4 × 6 | 75: 3 × 6 | 60: 4 × 6 |
| Pull-over | 65: 3 × 8 | 65: 4 × 8 | 70: 3 × 6 | 70: 4 × 6 | 75: 3 × 6 | 70: 2 × 6 |
| Exercises | Session 13 | Session 14 | Session 15 | Session 16 | ||
| Clean and Jerk | 75: 4 × 4 | 80: 3 × 3 | 80: 3 × 4 | 85: 3 × 3 | ||
| Bench press | 75: 4 × 4 | 80: 3 × 3 | 80: 3 × 4 | 85: 3 × 3 | ||
| Snatches | 75: 4 × 5 | 80: 3 × 3 | 80: 4 × 3 | 85: 4 × 3 | ||
| Pull-over | 75: 3 × 5 | 80: 3 × 3 | 80: 4 × 3 | 85: 4 × 3 |