Weightlifting Programs
Chelsea's Leg Saver
This is a cycle intended for athletes who can't manage frequent or intense squatting; it uses relatively low-intensity squats twice weekly. It also loads for only 2 weeks before unloading, so it's good for athletes who can't manage longer burdening periods.
"Excellent program for those dealing with any lower body issues while still maintaining leg strength and increases numbers little by little. I was also recovering from a shoulder issue going in to this program and I hit a comfortable 10kg push press 3RM within a week and a half!" - John E.
Good For:
"Excellent program for those dealing with any lower body issues while still maintaining leg strength and increases numbers little by little. I was also recovering from a shoulder issue going in to this program and I hit a comfortable 10kg push press 3RM within a week and a half!" - John E.
Good For:
- Lifters who need to squat infrequently
- Lifters who need shorter burdening periods
- Overhead strength & stability
- Competition lift improvement relative to squat strength
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Sample Week
Week 1 Day 1 Monday
This is a cycle intended for athletes who can't manage frequent or intense squatting; it uses relatively low-intensity squats twice weekly. It also loads for only 2 weeks before unloading, so it's good for athletes who can't manage longer burdening periods.
Volume: Low-Moderate
Intensity: Moderate
Good For:
Questions? Get answers here or post in comments.
- Snatch Pull + Snatch + Overhead Squat – 65% x 1+2+1 x 5
- Snatch Deadlift on Riser – 85%x5x3
- Back Squat – 65%x5x5
- Back Squat Jump (% of Back Squat) – 20%x5x3
This is a cycle intended for athletes who can't manage frequent or intense squatting; it uses relatively low-intensity squats twice weekly. It also loads for only 2 weeks before unloading, so it's good for athletes who can't manage longer burdening periods.
Volume: Low-Moderate
Intensity: Moderate
Good For:
- Lifters who need to squat infrequently
- Lifters who need shorter burdening periods
- Overhead strength & stability
- Competition lift improvement relative to squat strength
- Some exercises use feel to determine weights; avoid grinding reps or failure
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Questions? Get answers here or post in comments.
- Power Jerk + Pause Jerk + Jerk (hold in split for 3 sec) – 65% x 1+1+1 x 5
- Overhead Squat (2 sec eccentric; 3 sec pause in bottom) – 65%x3x4
- Push Press – 65%x5x4
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Questions? Get answers here or post in comments.
- Muscle Snatch – 3x5
- Power Clean – 65%x3x5
- Jerk Dip Squat – 75%x5x4
- 1-Arm DB Overhead Walk - 3x50m/each arm
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Questions? Get answers here or post in comments.
- Clean Pull + Clean + Jerk – 65% x 1+2+1 x 5
- Clean Deadlift on Riser – 85%x5x3
- Front Squat – 65%x4x5
- Box Jump – 3x3
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Questions? Get answers here or post in comments.
- Tall Snatch – 3x5
- Snatch + Overhead Squat + Snatch + Snatch Balance – 70% x 1+1+1+1 x 5
- Clean + Front Squat + Jerk + Clean + Jerk – 70% x 1+1+1+1+1 x 5
- Snatch Push Press – 65%x5x4
Questions? Get answers here or post in comments.
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Choose a Training Program
Choose from 59 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 78,694 athletes around the world!
Choose from 59 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 78,694 athletes around the world!
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Alyssa Sulay