Takano Weightlifting Programs

Download Spreadsheet here
Spreadsheet is a work in progress; so far I've done Class III to CMS. I am running the CMS macocycle at the moment and enjoying it a lot, and feel that my consistency and strength have gone up.
Strongly recommend purchasing Bob Takano's Weightlifting Programming; excellent book. He has a great blog and website (with more information on) here.

Weightlifting Performance Matrix

https://www.dropbox.com/s/ierj1yo7eto05x2/StandardsMatrix.png
https://www.dropbox.com/s/vvbben23x9utevg/WLLevelCalc.ods

Mohamed Ehab - Clean and Jerk

185kg Clean and Jerk at -69kg

Fairly standard, but blisteringly fast, impressive because a lot of people chasing speed sacrifice hitting ideal positions.

Marcin Dolega - Clean and Jerk

Comes up his toes quite early as a result/cause of a more inclined torso at the power position. His hip movement is very upwards, so even though he throws his hips into the bar a little there is minimal outward travel on the bar. No real triple extension to speak of, the upwards movement coming from the hips means less need to shrug the bar up as the bar height is already present so he can pull under and use the force of his hips and the bar meeting to shoot his hips back down again. Very outwardly angled feet and vertical head position (similar to a lot of Chinese lifters out of the hole).

Shi Zhiyong - Clean and Jerk

how 2 jerk

jerken is p gud lift for wl gives gud delts and ok traps. bench is better tho cos it hits chest well gud.

jerk is p simple m8

Soviet Style Programming

Notes from Roman's Training the Weightlifter, with bits from Takano's Weightlifting Programming
Class system explained here

Yearly volumes (all volumes are number of lifts)

• Beginners: 10,000
• Low-class: 12,000
• Qualified: 15,000
• MastSport: 18,000
• MSIC : Slightly less

Intensity (% of biathlon total, average weight across all movements)

• Light classes : 36-41% (38.5% av)
• Middle classes: 35-40%
• Heavy classes : 34-39% (36.5% av)