{"id":28810,"date":"2026-10-02T15:59:13","date_gmt":"2026-10-02T13:59:13","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28810"},"modified":"2026-10-18T05:04:15","modified_gmt":"2026-10-18T03:04:15","slug":"candito-programme-force-six-semaines","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/candito-programme-force-six-semaines\/","title":{"rendered":"Programme de force Candito sur six semaines"},"content":{"rendered":"

Le programme de force de Jonnie Candito sur six semaines change de priorit\u00e9 au fil du cycle : il passe d\u2019un volume de travail plus \u00e9lev\u00e9 \u00e0 un entra\u00eenement plus lourd au squat, au d\u00e9velopp\u00e9 couch\u00e9<\/a> et au soulev\u00e9 de terre<\/a>. Ce cycle de force alterne le haut et le bas du corps, avec des exigences qui varient chaque semaine. Il ne pr\u00e9voit pas sept s\u00e9ances de musculation chaque semaine.<\/p>\n

\u00c0 qui s\u2019adresse ce programme<\/span><\/h2>\n

Il s\u2019adresse aux pratiquants exp\u00e9riment\u00e9s de niveau interm\u00e9diaire et aux pratiquants amateurs de niveau avanc\u00e9 qui ma\u00eetrisent leurs mouvements et peuvent suivre des consignes exprim\u00e9es en pourcentages. La charge de travail du d\u00e9but et les s\u00e9ances plus lourdes qui suivent pr\u00e9sentent des difficult\u00e9s diff\u00e9rentes. Garde suffisamment de souplesse dans ton emploi du temps pour adapter le nombre et la r\u00e9partition des s\u00e9ances.<\/p>\n

Calendrier et structure des s\u00e9ances<\/span><\/h2>\n

Voici les cinq s\u00e9ances de la premi\u00e8re semaine. Les exercices choisis pour le haut du corps sont le rowing \u00e0 la barre, le d\u00e9velopp\u00e9 debout \u00e0 la barre et les tractions lest\u00e9es. Les r\u00e9p\u00e9titions s\u00e9par\u00e9es par des virgules suivent l\u2019ordre des s\u00e9ries ; AMRAP signifie autant de r\u00e9p\u00e9titions propres que possible. Les accessoires facultatifs du tableur sont exclus de cet exemple et du calcul. Le calendrier et le volume changent au cours des semaines suivantes.<\/p>\n

Jour 1<\/span><\/h3>\n
\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Squat \u00e0 la barre<\/a><\/td>\n4<\/td>\n6<\/td>\n<\/tr>\n
Soulev\u00e9 de terre<\/a><\/td>\n2<\/td>\n6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jour 2<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
Rowing \u00e0 la barre<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n
Traction lest\u00e9e<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jour 4<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
Rowing \u00e0 la barre<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n
Traction lest\u00e9e<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jour 5<\/span><\/h3>\n
\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Squat \u00e0 la barre<\/a><\/td>\n4<\/td>\n8<\/td>\n<\/tr>\n
Soulev\u00e9 de terre<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jour 6<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n1<\/td>\nAMRAP<\/td>\n<\/tr>\n
Rowing \u00e0 la barre<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n
Traction lest\u00e9e<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Comment fonctionne la progression<\/span><\/h2>\n

Suis les consignes hebdomadaires publi\u00e9es et utilise des valeurs de d\u00e9part adapt\u00e9es pour chaque mouvement. Si tu ne parviens pas \u00e0 effectuer toutes les r\u00e9p\u00e9titions pr\u00e9vues, applique les r\u00e8gles du programme au lieu de r\u00e9p\u00e9ter ind\u00e9finiment les journ\u00e9es difficiles. Le travail compl\u00e9mentaire offre plus de souplesse que les mouvements principaux. \u00c0 la fin, suis les consignes de l\u2019auteur pour l\u2019option retenue \u2014 semaine all\u00e9g\u00e9e, tests ou cycle suivant \u2014 sans supposer que toutes les versions sur six semaines se terminent de la m\u00eame mani\u00e8re.<\/p>\n

Ce que dit la science<\/span><\/h2>\n

Une revue de la litt\u00e9rature a observ\u00e9 un avantage modeste de l\u2019entra\u00eenement p\u00e9riodis\u00e9 pour la force maximale, sans avantage clair pour l\u2019hypertrophie dans les comparaisons \u00e0 volume d\u2019entra\u00eenement \u00e9gal. Cela appuie l\u2019id\u00e9e d\u2019envisager un cycle de force organis\u00e9 en phases, sans montrer que six semaines constituent une dur\u00e9e optimale. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une revue narrative consacr\u00e9e \u00e0 la force athl\u00e9tique aborde l\u2019aff\u00fbtage avant les tests de performance. Elle appuie la distinction entre un test et une s\u00e9ance d\u2019entra\u00eenement ordinaire, mais les donn\u00e9es ne valident pas l\u2019encha\u00eenement hebdomadaire pr\u00e9cis de Candito. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces articles examinent des principes d\u2019entra\u00eenement et des consignes de programmation. Ils ne d\u00e9montrent pas que le programme de force Candito sur six semaines est sup\u00e9rieur \u00e0 d\u2019autres programmes bien con\u00e7us.<\/p>\n

Source et version du programme<\/span><\/h2>\n

Le lien m\u00e8ne \u00e0 une copie archiv\u00e9e du guide de l\u2019auteur. Pr\u00e9sentation originale du programme: Jon Candito \u2013 Candito 6 Week Strength Program (PDF)<\/a>.<\/p>\n","protected":false},"featured_media":28664,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[6433,6007,6451,6349,6471,6412,6540],"popularity":8,"tf_plan_scope":"Premi\u00e8re semaine","tf_plan_notes":"Voici les cinq s\u00e9ances de la premi\u00e8re semaine. Les exercices choisis pour le haut du corps sont le rowing \u00e0 la barre, le d\u00e9velopp\u00e9 debout \u00e0 la barre et les tractions lest\u00e9es. Les r\u00e9p\u00e9titions s\u00e9par\u00e9es par des virgules suivent l\u2019ordre des s\u00e9ries ; AMRAP signifie autant de r\u00e9p\u00e9titions propres que possible. Les accessoires facultatifs du tableur sont exclus de cet exemple et du calcul. Le calendrier et le volume changent au cours des semaines suivantes.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Jour 1","session_exercises":[{"exercise_post":1810,"exercise_label":"Squat \u00e0 la barre","fallback_muscle_groups":[],"working_sets":4,"prescription":"6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1817,"exercise_label":"Soulev\u00e9 de terre","fallback_muscle_groups":[],"working_sets":2,"prescription":"6 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-2","session_name":"Jour 2","session_exercises":[{"exercise_post":391,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1908,"exercise_label":"Rowing \u00e0 la barre","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"D\u00e9velopp\u00e9 militaire debout \u00e0 la barre","fallback_muscle_groups":["shoulders","triceps"],"working_sets":4,"prescription":"12, 12, 10, 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"Traction lest\u00e9e","fallback_muscle_groups":["back","biceps"],"working_sets":4,"prescription":"12, 12, 10, 8 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-3","session_name":"Jour 4","session_exercises":[{"exercise_post":391,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1908,"exercise_label":"Rowing \u00e0 la barre","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"D\u00e9velopp\u00e9 militaire debout \u00e0 la barre","fallback_muscle_groups":["shoulders","triceps"],"working_sets":4,"prescription":"12, 12, 10, 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"Traction lest\u00e9e","fallback_muscle_groups":["back","biceps"],"working_sets":4,"prescription":"12, 12, 10, 8 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-4","session_name":"Jour 5","session_exercises":[{"exercise_post":1810,"exercise_label":"Squat \u00e0 la barre","fallback_muscle_groups":[],"working_sets":4,"prescription":"8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1817,"exercise_label":"Soulev\u00e9 de terre","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-5","session_name":"Jour 6","session_exercises":[{"exercise_post":391,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9","fallback_muscle_groups":[],"working_sets":1,"prescription":"AMRAP","is_optional":false},{"exercise_post":1908,"exercise_label":"Rowing \u00e0 la barre","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"D\u00e9velopp\u00e9 militaire debout \u00e0 la barre","fallback_muscle_groups":["shoulders","triceps"],"working_sets":4,"prescription":"12, 12, 10, 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"Traction lest\u00e9e","fallback_muscle_groups":["back","biceps"],"working_sets":4,"prescription":"12, 12, 10, 8 r\u00e9p\u00e9titions","is_optional":false}]}]},"yoast_head":"Programme de force Candito sur six semaines » Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/fr\/programme-entrainement\/candito-programme-force-six-semaines\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme de force Candito sur six semaines\" \/>\n<meta property=\"og:description\" content=\"Le programme de force de Jonnie Candito sur six semaines change de priorit\u00e9 au fil du cycle : il passe d\u2019un volume de travail plus \u00e9lev\u00e9 \u00e0 un entra\u00eenement plus lourd au squat, au d\u00e9velopp\u00e9 couch\u00e9 et au soulev\u00e9 de terre. Ce cycle de force alterne le haut et le bas du corps, avec des exigences qui varient chaque semaine. Il ne pr\u00e9voit pas sept s\u00e9ances de musculation chaque semaine. 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Ce cycle de force alterne le haut et le bas du corps, avec des exigences qui varient chaque semaine. Il ne pr\u00e9voit pas sept s\u00e9ances de musculation chaque semaine. 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