> 12-Week Traditional Cycle
12-Week Traditional Cycle
12 weeks | $29 | Web, Text, Excel
This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle. It uses simple progressions and is a good, basic program for a wide range of athletes.
"Did the whole cycle and my squat went up 40 lbs"
- Arthur Z.
"Snatch 70 to 90, C+J 90 to 110, FS 100 to 135 BS 135 to 160. Much more consistent on the classic lifts."
- Mark A.
"Every one of these lifts has gone up by 10 lbs for me!"
- Jackie R.
- Newer and intermediate lifters
- CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
- The cycle is good for beginning and intermediate lifters, BUT you may have to adjust the weights, as your 1RMs are likely inaccurate. If certain lifts feel too easy, increase the weight.
- Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle
- Heavy single, (90%x1, 95%x1, HS) x 3 means that you work up to a heavy single, then hit 90% of that, 95% of that, then try to hit that HS again, and repeat this wave 2 more times.
Register for Instant Access
Our weightlifting training programs are currently used by 97,572 athletes around the world! Register
to join them with a free
Register Now Login
- 60 different training programs with new ones added regularly
- Guaranteed response to posted questions from a coach
- Programs available in web, text and Excel spreadsheet format
- Free account: Access to daily workouts and free programs
- Premium account: Access to all programs - only $15/month!
- DOES NOT include app access; purchase directly from app
2. Yes, if you hit a new PR during the cycle, calculate the weights from that PR for the remainder of the program.
I'm a bit confused though. I've downloaded the excel version to calculate my weights, and when i compare the excel version there are some days wich are different from the internet version. For examble on day 34 in the excel version it's a copy of day 7 with same weights. And when i then look on the internet version the weights are higher and there are even Heavy singles on snatch and C&J. Should i just follow the Excel version or just recalculate and do the internet version on days which are different (sort of seems like a mistake to copy day 7 to 35?)?
SLDL - 3x5 will be 3 sets of 5 reps of Stiff Legged Deadlift
Clean & Jerk
can you explain this description for Saturday Clean and Jerk.
do not understand the description, and to match the set and the number of repetitions.
70 %70 %75 %75 %75 %80 %80 %85 %85
61 61 65 65 65 70 70 74 74kg
6 6 4 4 4 2 2 2 2
I was wondering how much time should we take to rest between sets?
I was also wondering with the squats whether we go straight into the set because the exercises we have done previously is sufficient for a warm up or whether we need to do a light weight warm up before squatting?
I was wondering what i should do if my knee keeps tracking forward over my toes in the split jerk?
Snatch 70 > 82 (1kg under all time PR)
C&J 83 > 100kg (previous best 95kg)
Clean 84 > 100kg (previous best 96kg)
Jerk 90 > 100kg (previous best 95kg)
P. snatch 65 > 70kg (previous best 68kg
P. Clean 90> 95kg (previous best 92kg)
P. Jerk 80> 90kg
Back Squat 105> 125kg (2kg under PR)
Front Squat 92 > 102 (3kg under PR)
Thank you for the programming. I look forward to starting another cycle and hitting more PRs!