Weightlifting Programs
4-Week Leg Strength Block 1
This is a 4-week block of heavy squat strength emphasis.
"25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick
"That is a 30 lb PR from a previous best. The percentages and volume was just right for my body. Thanks for the blog, Greg." - Brandon
"352 BS, a PR by 30. That's at bw of 168, 49 y/o. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle." - David
"BS went up 30lbs. C&J went up 25lbs!!!" - Stefan
"Started with a 335x3 345x1 back squat PRs and finished with a 395 back squat. Also added 5# to my snatch to 240# and went from 275 to 285 on my clean and jerk." - Jacob D.
"Awesome program. Went from 135kg to 150kg." - Blaise M.
"7 kg PR from this cycle." - Noel N.
"Added 7.5kg to my Back Squat, 2.5kg to my Snatch, as well as multiple rep PRs in just 3 weeks." - Kamil O.
"Added 10# to my back squat in just 4 weeks. Finally broke a long mental and strength plateau." - Amy L.
Good For:
"25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick
"That is a 30 lb PR from a previous best. The percentages and volume was just right for my body. Thanks for the blog, Greg." - Brandon
"352 BS, a PR by 30. That's at bw of 168, 49 y/o. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle." - David
"BS went up 30lbs. C&J went up 25lbs!!!" - Stefan
"Started with a 335x3 345x1 back squat PRs and finished with a 395 back squat. Also added 5# to my snatch to 240# and went from 275 to 285 on my clean and jerk." - Jacob D.
"Awesome program. Went from 135kg to 150kg." - Blaise M.
"7 kg PR from this cycle." - Noel N.
"Added 7.5kg to my Back Squat, 2.5kg to my Snatch, as well as multiple rep PRs in just 3 weeks." - Kamil O.
"Added 10# to my back squat in just 4 weeks. Finally broke a long mental and strength plateau." - Amy L.
Good For:
- Leg strength
- General strength
- This cycle uses a wide range of reps (10-3) to work on squat strength
- Accompanying training is pretty light to allow for maximal squat training
- This is one mesocycle from the 12-Week Complete Cycle
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Sample Week
Week 1 Day 1 Monday
This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.
Questions? Get answers here or post in comments.
- Back Squat - 65% x 10 x 3
- Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
- Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
- Overhead Squat - 65% x 3 x 5
This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
2 min jump rope
15 pull-ups
Questions? Get answers here or post in comments.
- Jerk behind the neck - 70% x 3 x 5
- Push Press - 75% x 5 x 4
- Jerk dip squat - 80% (of jerk) x 5 x 3
2 min jump rope
15 pull-ups
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Questions? Get answers here or post in comments.
- Back Squat - 75% x 5 x 5
- Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
- Halting Clean Deadlift - 80% (of clean) x 3 x 3
- SLDL - 60% (of back squat) x 5 x 3
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
600 m row
15 DB push press
Questions? Get answers here or post in comments.
- Power Snatch - 65% x 3 x 4
- Power Clean - 65% x 3 x 4
- Power Jerk - 65% x 3 x 4
- Snatch High-Pull - 70% x 3 x 3
600 m row
15 DB push press
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Questions? Get answers here or post in comments.
- Back Squat - 80% x 3 x 8
- Snatch - 70% x 3 x 2, 75% x 2 x 3
- Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
- Snatch High-Pull - 70% (of snatch) x 3 x 3
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 97,572 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 97,572 athletes around the world!
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Steve Pan
Greg Everett
190 ---> 197
200 is close!
Thanks guys
Was having some definite leg strength issues comparative to my classic lifts.
Finished week 4 Saturday and decided that I could push my Snatch this week. Ended with a 5.72 pound PR @ 225.72 lbs weighing 85kilos Looking forward to FS PR's thanks guys!!!
Steve Pan
Alyssa Sulay
Thanks!
Alyssa Sulay
Greg Everett
Greg Everett