Weightlifting Programs

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

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (2)  |  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

Questions? Get answers here or post in comments.




5 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