Weightlifting Programs
Strength & Speed
This is an 8-week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.
Notes: Use maximal concentric speed on all squats and pulls, especially on the light weights
Notes: Use maximal concentric speed on all squats and pulls, especially on the light weights
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Sample Week
Week 1 Day 1 Monday
Strength & Speed Cycle – Week 1 of 8
This is an 8-week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.
Notes:
Questions? Get answers here or post in comments.
- Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1x2
- Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2
- Pause Back Squat – 5RM, 90%x5, 90%x Max Reps
- Weighted Planks - 3 x 20-30sec
Strength & Speed Cycle – Week 1 of 8
This is an 8-week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.
Notes:
- Use maximal concentric speed on all squats and pulls, especially on the light weights
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
A2. 1-Arm DB Row - 3 x 15/arm
A3. Walking Lunge - 3 x 12/leg
Questions? Get answers here or post in comments.
- Hang Power Clean (knee) (% of clean) – 60%x2x10
- Clean High-Pull – 70%x3x5
A2. 1-Arm DB Row - 3 x 15/arm
A3. Walking Lunge - 3 x 12/leg
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Questions? Get answers here or post in comments.
- Clean + Front Squat + Jerk - RM1+1+1, 90%x1+1+1x2
- Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3
- Front Squat – 3RM, 90%x3, 90%xMax Reps
- Hanging Leg Raise - 3 x max
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
A2. BB Upright Row - 3x15
A3. Box Jump - 3x5
For back off sets, use % of RM
Questions? Get answers here or post in comments.
- Power Jerk (% of split jerk) – 60%x2x10
- Push Press – 5RM, 90%x5, 90%xMax Reps
A2. BB Upright Row - 3x15
A3. Box Jump - 3x5
For back off sets, use % of RM
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Questions? Get answers here or post in comments.
- Hang Power Snatch (knee) (% of snatch) – 60%x2x10
- Snatch High-Pull – 70%x3x5
- Back Squat – 60%x2x10
- Weighted Planks - 3 x 20-30sec
Questions? Get answers here or post in comments.
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Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
Choose a Training Program
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 89,892 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 89,892 athletes around the world!
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Alyssa Sulay
Alyssa Sulay
Greg Everett