Weightlifting Programs
Classic / Position Cycle
This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength. Most weights are determined by feel rather than being prescribed. This is a good cycle if you need to establish or re-learn better lifting positions.
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Sample Week
Week 1 Day 1 Monday
A1. Weighted back extension x 10
A2. Weighted planks - front/side x 10 sec hold
Week 1 of 11
Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.
Questions? Get answers here or post in comments.
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
- Power snatch + OHS + snatch (2 sec pause in bottom) - 5 sets
- Push press + jerk behind neck + jerk (5 sec hold in split) - 5 sets
- Jerk dip squat - 5 x 3
A1. Weighted back extension x 10
A2. Weighted planks - front/side x 10 sec hold
Week 1 of 11
Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
A1. Bent row x 5
A2. Jack knife x 15
Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).
Questions? Get answers here or post in comments.
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
- Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets
- Snatch - 60% x 3 x 5
- Snatch push press + OHS - 5 x 3+1
A1. Bent row x 5
A2. Jack knife x 15
Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
A1. Back extension (5 sec pause in top) x max reps
A2. Standing plate twists - 10/side
Questions? Get answers here or post in comments.
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
- Power clean + front squat + clean + jerk (5 sec pause in split) - 5 sets
- Hang snatch high-pull, flat-footed - 4 x 4
- Front squat - 75% x 4 x 4
A1. Back extension (5 sec pause in top) x max reps
A2. Standing plate twists - 10/side
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
A1. Seated good morning x 5
A2. GHD reverse crunch x max
Questions? Get answers here or post in comments.
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
- Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets
- Clean & jerk - 60% x 3 + 1 x 5
- Snatch balance - 5 x 3
A1. Seated good morning x 5
A2. GHD reverse crunch x max
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold
Questions? Get answers here or post in comments.
- Your choice of warm-up series x 4 sets
- Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
- Clean & jerk - same as snatch
- Pause back squat (3 sec pause) - 75% x 3 x 3
- Back squat - 75% of your pause squat weight x 5 x 3
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold
Questions? Get answers here or post in comments.
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Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 92,584 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 92,584 athletes around the world!
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Or would there be a better program? Perhaps one of the other classic cycles but with exercises changed for weaknesses if needed?
Thanks
Greg Everett
It was my first full weightlifting program. A private coach was with me the whole time.
I am really happy for the progress I have done.
What would you recommend for my next program?
Greg Everett
Greg Everett
Greg Everett