La Meute — Weekly Program

// WEEK 03 — CYCLE 1

YOUR
WEEKLY
PROGRAM

Athlete John D.

Phase Strength / Power

Sessions 5 / Week

FOCUS

// This Week's Focus

Master the Snatch.
Everything else is secondary.

One skill. Drill it every session it appears. Send me a video every time.

This week we push the intensity on compound movements. Your Olympic lifts are a priority — focus on technique before weight. Rest periods are non-negotiable. If you're not recovering, you're not growing. Questions after each session, not before.

Week at a Glance

MON

STR

TUE

OLY

WED

—

THU

COND

FRI

STR

SAT

ATH

SUN

—

DAY 01 MONDAY

Strength — Lower Body

Exercise	Sets	Reps	Rest
Squats PRIMARY Pause 2s at bottom — brace hard	5	5	3 min
Deadlift Reset between reps, no touch & go	4	4	3 min
Zercher Squats Use elbow sleeves if needed	3	6	2 min
Romanian Deadlift Feel the stretch, don't chase the weight	3	10	90s
Lower Back Extensions	3	15	60s
Lunges Walking, 20 total steps	3	20	90s

// Coach's Note

Load is secondary to position this week. If your lower back rounds on the deadlift at your current weight, drop 10%. We build from the ground up.

DAY 02 TUESDAY

Olympic Lifting

Exercise	Sets	Reps	Rest
Snatch PRIMARY Technique work — 70% 1RM max	6	2	3 min
Clean and Jerk Full movement, catch it properly	5	2	3 min
Kettlebell Swings Hip hinge — not a squat	4	15	90s
Military Press	4	6	2 min

// Coach's Note

Olympic lifts are skill work first. Don't ego-lift here. Record your Snatch and send me the video on your worst set — not your best.

DAY 03 WEDNESDAY

Active Recovery

Rest — Walk 30–45 min / Mobility / Foam roll

DAY 04 THURSDAY

Conditioning

Exercise	Sets	Reps / Duration	Rest
Sled Push SUPERSET 20m per set — moderate load	4	20m	90s
Sled Pull SUPERSET Paired with push, no rest in between	4	20m	90s
Battle Rope Alternating waves	4	30s	60s
Sprints 40m flat out — full recovery between	6	40m	2 min
Jumping Rope Finisher — steady pace	3	3 min	60s

// Coach's Note

Go outside for the sprints if you can. No treadmill. The wind resistance matters. This is a short hard session — get in, execute, get out.

DAY 05 FRIDAY

Strength — Upper Body

Exercise	Sets	Reps	Rest
Bench Press PRIMARY Full ROM — no half reps	5	5	3 min
Pull Ups Dead hang start, chin over bar	4	Max	2 min
Dips Add weight if bodyweight is easy	4	10	90s
Push Ups Slow descent — 3 seconds down	3	20	60s
Leg Raises Hanging — control the swing	3	15	60s

DAY 06 SATURDAY

Athletic / Plyometrics

Exercise	Sets	Reps	Rest
Box Jumps PRIMARY Step down — don't jump down	5	5	2 min
Kettlebell Swings	4	20	90s
Push Ups Explosive concentric	4	15	60s
Jumping Rope Double unders if able	4	2 min	60s
Leg Raises	3	15	45s

// Coach's Note

Keep it sharp. This is your last session before rest — finish the week strong, don't sandbag.

DAY 07 SUNDAY

Full Rest

Rest — Eat well. Sleep. Prepare mentally for next week.

Nutrition Targets

Daily Calories

3 200kcal

Protein Target

200g / day

Training Day Carbs

380g

Rest Day Carbs

200g

Training Day

Calories3 200 kcal

Protein200 g

Carbs380 g

Fats80 g

Fibres35 g min

Water3.5 L

Rest Day

Calories2 600 kcal

Protein200 g

Carbs200 g

Fats100 g

Fibres35 g min

Water3 L

// Meal Timing

07:00

Wake-Up

Water 500ml + electrolytes on empty stomach. No coffee for 90 min.

08:00

Breakfast

Oats 100g · Eggs ×4 · Banana · Whole milk or oat milk

PRE — 60–90 min before

Pre-Workout Meal

Rice 150g + Chicken 180g + Vegetables. No fat, no fibre excess. Keep it simple.

POST — within 30 min

Post-Workout

Whey 40g + fast carbs (banana, rice cakes, fruit juice). Creatine here on training days.

13:00

Lunch

Salmon or beef 200g · Sweet potato 200g · Olive oil · Green veg

19:30

Dinner

Protein 200g · Lower carbs on rest days · Casein or cottage cheese before bed

// Supplement Protocol

Supplement	Dose	When	Training	Rest
Creatine Monohydrate	5 g	Post-workout / Morning	✓	✓
Whey Protein	40 g	Post-workout	✓	—
Casein Protein	30 g	Before bed	✓	✓
Omega-3 (EPA/DHA)	2–3 g	With lunch	✓	✓
Vitamin D3 + K2	4000 IU	Morning with fat	✓	✓
Magnesium Bisglycinate	400 mg	Before bed	✓	✓
Zinc	25 mg	Before bed (away from Mg)	✓	✓
Caffeine / Pre-workout	200 mg	30–45 min pre-session	✓	—

No pre-workout after 4pm — it will wreck your sleep. Magnesium and Zinc are not optional, they matter for testosterone and recovery.

// Weekly Macro Checklist

▸

Protein / kg bodyweight

Target: 2.2 g/kg — you're at ~83kg → 183g minimum, 200g optimal

▸

Hydration

Urine should be pale yellow by 10am. Dark = you're already behind.

▸

Fibre intake

35g minimum daily. If gut is off, your recovery will be off.

▸

Carb timing

Bulk of carbs before and after training. Avoid big carb meals >3h before sleep.

▸

Caloric surplus check

Weigh yourself Monday morning fasted. Target: +0.3 to +0.5 kg/week this cycle.

⚑
This Week — Watch Point
Volume is high this week. Prioritise sleep 8h+ and don't skip the post-workout meal even if you're not hungry.

If you're consistently hungry or your performance drops mid-week, message me immediately — don't wait for the check-in.

Recovery Protocol

◐

Sleep

8h minimum — lights out by 23:00

◎

Foam Roll Priority

Thoracic spine · Hip flexors · Lats — 5 min post-session

◈

Cold Exposure

Yes this week — 3 min cold shower post-training, not before

◇

Screen / Stimulation

No screens 45 min before bed — volume is high, sleep quality matters more than usual