Weightlifting Programs

Simple Strength Cycle


5 weeks   |   Free   |   Web, Text

This is a simple 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.

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Sample Week

Week 1 Day 1 Monday
Comments (44)  |  Help  |  Programs  |  Exercises

  • Back squat - 75% x 5 x 5
  • Clean deadlift - 90% (of clean) x 5 x 3
  • Push press - 70% x 5 x 5
  • Jerk dip squat - 90% (of jerk) x 5 x 3

3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (38)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 40% (of snatch) x 3 x 2
  • Power clean + clean - 60% (of clean) x 2 + 1 x 3
  • Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
4 rounds:
10 m shuttle run x 4
10 KB swing

Overhead KB swings; must touch floor with outside hand at end of each shuttle run.

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (33)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 4 x 5
  • Snatch pull - 85% (of snatch) x 3 x 4
  • Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2
3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (20)  |  Help  |  Programs  |  Exercises

Rest

Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (25)  |  Help  |  Programs  |  Exercises

  • Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
  • Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
  • High-hang snatch - 60% x 2 x 4
3 sets; no rest:
300 m row
3 rope climbs

On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (27)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Deadlift - max
3 sets:
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments (13)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.




2 Comments
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Gonzalo Rodriguez
November 3 2019
Hi, I would like to know what is the difference between this Simple Strength Cycle and the Basic Strength Cycle. Thanks
Love your work.
Just somewhat different exercises and different schedules - both same purpose.

Greg Everett