Classic / Position Cycle

11 weeks | $25 | Web, Text, Excel

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
Comments (9) | Help | Programs | Exercises

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

3 sets; no rest:
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
Comments (7) | Help | Programs | Exercises

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

3 sets; no rest:
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
Comments | Help | Programs | Exercises

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

3 sets; no rest:
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
Comments (9) | Help | Programs | Exercises

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

3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max

Questions? Get answers here or post in comments.

Week 1 Day 5 Friday
Comments (2) | Help | Programs | Exercises

Rest Day

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Week 1 Day 6 Saturday
Comments (6) | Help | Programs | Exercises

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

4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold

Questions? Get answers here or post in comments.

Week 1 Day 7 Sunday
Comments (3) | Help | Programs | Exercises

Rest Day

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12 Comments

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Jeremiah Corrigan

November 21 2020

Would this be a good program to run after the starter program? My technique is the limiting factor rather than my strength as I came to weightlifting from powerlifting. Main weaknesses I have noticed are speed pulling under, keeping bar close in 2nd/3rd pull, lack of aggressive turnover, and overhead strength.

Or would there be a better program? Perhaps one of the other classic cycles but with exercises changed for weaknesses if needed?

Thanks

Yes this should be a good one.

Greg Everett

Gill Nitzan

November 30 2020

I really enjoyed this program.
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?

I can't tell you what's best. Select a program that suits your needs - you can use the filter to find programs that emphasize various things and control for volume/intensity/duration as needed.

Greg Everett

Enrique Bougeois

October 22 2021

Good afternoon. I hope all is well. Wondering if I should wear lifting shoes for all barbell exercises, to include squats and accessory exercises?

Yes. See this article.

Greg Everett

Enrique Bougeois

October 25 2021

Thank you sir.

Zack Raines

January 20 2022

How do I load this program into Train Heroic?

You don't - if you want a program on TH, you have to buy it on TH. This one isn't available on TH.

Greg Everett

Nicole Molokwu