Olympic Weightlifting Programs

5-Week Front Squat Emphasis Cycle
5 weeks   |   $25   |   Web, Text, Excel, App

This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.

"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."

"Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210! I also went from never jerking to a 247lb Jerk."

"My front squat went up from an iffy 300 lbs with questionable depth to a smooth, deep 325 lbs. My Snatch made a similar improvement of 20 lbs, and my clean and jerk improved by 20 lbs. I feel much more explosive, my box jump has improved by 3 inches and my speed under the bar has increased dramatically."

"This program restored my previous numbers (plus a kilo on FS) after dropping a weight class and losing strength, and gave me my first 300# front squat!"

"97kg to 120kg front squat! Thanks CA."

"FS went from 138 to 147. Snatch from 105 to 107. Clean from 129 to 134. And jerk from 127 to 129 Kg."


"Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210!"

Volume: Moderate
Intensity: Moderate

Good For:
  • Leg strength (especially front squat specifically)
Notes:
  • This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.


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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett


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