Skip to content

Latest commit

 

History

History
119 lines (90 loc) · 4.72 KB

readme.md

File metadata and controls

119 lines (90 loc) · 4.72 KB
Raw

Olympic Weightlifting Program Generator

A professional workout generator focusing on Olympic weightlifting movements with RPE (Rate of Perceived Exertion) and percentage-based programming. This program combines strength development through back squats with technical Olympic lifting work.

🏋️ Program Overview

This 5-week program balances high-intensity squatting with technical Olympic lifting work. It's designed to:

  • Build strength through RPE-based back squats
  • Develop technique in the Olympic lifts at moderate intensities
  • Provide adequate volume for both strength and skill development

📅 Weekly Schedule

Day Exercise Sets × Reps Intensity Notes
Monday Back Squat 5×5 RPE 8-9.5 Primary strength day
Power Snatch 3×2 60-70% Technical focus
Clean and Jerk 3×1 60-70% Technical focus
Tuesday Back Squat 5×5 RPE 8-9.5 Volume day
Snatch 3×2 60-70% Full movement
Power Clean and Jerk 3×1 60-70% Technical work
Wednesday Back Squat 5×5 RPE 8-9.5 Volume day
Power Snatch 3×2 60-70% Speed focus
Clean and Jerk 3×1 60-70% Technical work
Thursday Rest Day - - Active recovery
Friday Back Squat 5×5 RPE 8-9.5 Strength focus
Snatch 3×2 60-70% Full movement
Power Clean and Jerk 3×1 60-70% Technical work
Saturday Back Squat 5×5 RPE 8-9.5 Volume day
Power Snatch 3×2 60-70% Speed focus
Clean and Jerk 3×1 60-70% Technical work
Sunday Back Squat 3×5 65% Light recovery
Snatch 3×2 60-70% Technique
Power Clean and Jerk 3×1 60-70% Technical work

🚀 Features

  • Automated Workout Generation: Creates complete weekly workout schedules
  • RPE-Based Loading: Uses RPE for main strength work
  • Percentage-Based Olympic Lifts: Technical work at appropriate intensities
  • Calendar Integration: Exports workouts to your favorite calendar app
  • Progressive Structure: 5-week program with planned progression
  • Rest Day Integration: Strategic placement of recovery days

💻 Usage

Basic Program Generation

# Generate program for week 1
program = WorkoutGenerator.new(1)
program.generate_workout

Calendar Export

# Generate and export to calendar
program = WorkoutGenerator.new(1)
program.generate_workout
ICSGenerator.generate(program)

Customizing Max Lifts

# Custom maxes (in kg)
maxes = {
  squat: 100,        # 100kg squat max
  snatch: 60,        # 60kg snatch max
  clean_and_jerk: 75 # 75kg clean and jerk max
}
program = WorkoutGenerator.new(1, maxes)

📋 Requirements

  • Ruby 2.6 or higher
  • Date library (standard library)
  • SecureRandom library (standard library)

📲 Calendar Integration

The program generates an ICS file compatible with:

  • Google Calendar
  • Apple Calendar
  • Microsoft Outlook
  • Most calendar applications

Each workout is scheduled as a 1-hour session at 2 PM with detailed descriptions including:

  • Exercise names
  • Sets and reps
  • Weights and intensities
  • Training focuses

🎯 Program Design Notes

  • Back Squat: High frequency (6×/week) with RPE-based loading for strength development
  • Olympic Lifts: Moderate volume at technical percentages (60-70%) for skill development
  • Sunday: Lighter session for active recovery
  • Thursday: Complete rest day for recovery
  • Power Variations: Used strategically for speed and technique work

🔄 Progressive Overload

The program uses two methods of progression:

  1. RPE-Based: Back squats use RPE to auto-regulate intensity
  2. Percentage-Based: Olympic lifts use percentages for technical consistency

📝 Notes

  • Adjust maxes as needed for appropriate loading
  • RPE 8-9.5 should leave 1-2 reps in reserve
  • Technical work should prioritize quality over weight
  • Rest periods: 2-3 minutes for squats, 1-2 minutes for Olympic lifts