Competition Taper Program
Mattie Rogers
WeightliftingI created the Competition Taper Program so that you know exactly how I'd coach you through the week of competition.
Start the program 4 days before you compete and follow-along each day leading up to your competition.
I'll guide you through warm ups, training (with the right intensity), accessory work, and mobility in the week leading up to the big day.
Click below to get access today!
Your Training Plan
A
Stick to your training plan today.
Your Training Plan
A
Stick to your training plan today.
Warmup
A
2-3 rounds; rest 1 minute between rounds: 5 hip airplanes each side 12 slow motion dead bugs 20-second hang from pull up bar 6 tempo cossack squats each side (5 seconds down, 2 second hold)
B
Snatch
1 x 1 @ 93 %
C
Clean & Jerk
1 x 1 @ 93 %
D
Snatch Pull
2 x 1 @ 100 %
E
Back Squat
3 x 1 @ 85 %
F1
Arnold Press
3 x 10
F2
Bent Over Row
3 x 12
F3
Pull Up Negatives
3 x 5
Mobility
A
No lifting today. Simply spend time working on your mobility.
Warmup
A
2-3 rounds; rest 1 minute between rounds: 30 sec Butchers Block 6 prone shoulder extension lift offs from foam roller each side (3 sec hold) 6 down dog to seal pose (3-5 sec hold in each) 6 thread and reaches
B
Power Snatch
5 x 1 @ 60, 65, 70, 70, 70 %
C
Power Clean + Power Jerk
4 x 1 @ 60, 65, 70, 70 %
D
Clean Pull
2 x 1 @ 95 %
Mobility + Core
E
Spend time working on Mobility and Core of Your Choice.
Warmup
A
2-3 rounds; rest 1 minute between rounds: 6 frog pose pail/rails (5 sec hold each) 10 bird dogs 6 half 90/90 transitions each side 5 tempo goblet squats (5 sec down, 2 sec pause at bottom)
B
Snatch
5 x 1 @ 60, 60, 65, 65, 65 %
C
Clean & Jerk
4 x 1 @ 60, 60, 65, 65 %
D
Front Squat
3 x 1 @ 85 %
Mobility
E
Spend time working on Mobility only, today.
A
Snatch
3 x 1 @ MAX %
B
Clean & Jerk
3 x 1 @ MAX %
Mattie Rogers
Team USA Weightlifting (69/71kg)🇺🇸 You must sacrifice yourself in order to achieve greatness. BS in Sport & Exercise Science/Kinesiology 2020 Pan American Champion 2021 Olympian 87kg
