Pay the Piper

Walk The Line

Basically Advanced

Simply Complex

• Competition prep
• Strengthening pulling and squatting posture

Laura Loves Lift

• Competition prep
• Improving pulling position/balance
• Overall strength for the lifts

AKP

• Technique improvement
• Postural strength
• Competition prep

Ultimate Punch

It's OTM not EMOM

• Competition preparation
• Competition lift technique and consistency

Rachel on a Roll

• Leg strength (especially front squat specifically)
• Competition or max snatch and CJ testing

Stretch Legstrong

• Improving speed and explosiveness
• Use after a cycle of strength emphasis

Wholesome Weightlifting Pleasure

Hang On Legs

Backs, Complax & Max

All Legs All Day

Back to Basics

• Combing with CrossFit
• Newer lifters

A Various Variety of Variations

Lily's Launch Pad

• Leg and pulling strength
• Improving the finish of the snatch and clean

Strength & Speed

John's American Wide Open

Trim the Fat

• Lifters who need relatively low volume
• Lifters who want to combine this program with additional training like CrossFit

Amy's Breakout

• Leg strength
• Overhead strength and stability
• Competition preparation

Chelsea's Leg Saver

• Lifters who need to squat infrequently
• Lifters who need shorter burdening periods
• Overhead strength & stability
• Competition lift improvement relative to squat strength

Jocelyn's Return

• Stamina in the competition lifts
• Overhead strength and stability
• Leg explosiveness

Complex Freakout

• Athletes who need a shorter loading schedule before backing off
• Building work capacity and stamina
• Variety

• % prescriptions following an RM are of that day's RM.

Alyssa's Heavy Single Nightmare

• Max single squat improvement
• Competition lift improvement
• Competition preparation
• Frequent heavy single lifting

• On squats, you'll work to a heavy single, always aiming for PRs, but first trying to beat your last squat session by at least 1kg.
• After heavy single squats, you'll then drop the weight for the following multiple-rep sets, the goal of which will be to work to a maximal effort on the final set and try to beat your all time PR or at least your previous training session with those reps
• OTM - "On The Minute". Each set begins 1 minute after the last - NOT 1 minute rest. Weight changes need to be done within this 1 minute period as well.

8-Week Pulls & Complexes

• Competition lift improvement
• Pulling strength/postural strength
• Lift stamina

• When working up to RMs, don't repeat missed weights unless the miss was obviously technical in nature and correctable.

8-Week Rough

• Competition lift improvement
• Competition preparation
• A first time trying more frequent heavy single lifting

5-Week Squat Bump

• Squat strength
• Improving postural strength in FS/clean
• Pulling strength

• Select weights by feel for technique primers at start of workouts - these should be light, and the emphasis on the precision of the movement, not the weight.
• For Saturday's heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.

Risers, Waves & Positions

• Squat strength
• Pulling strength from floor
• Overhead strength/position
• Leg explosiveness
• Jerk drive

• The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
• Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.

Greg Everett 2014 American Open Cycle

• Squat strength
• Pulling strength
• Overhead strength
• Leg explosiveness
• Unilateral leg strength/stability
• Turnover strength

• The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
• Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.

On The Minute Cycle

• Classic lift technical consistency
• Pulling postural strength
• Squat strength

• OTM means "On The Minute". This means that each set is started exactly 1 minute after the previous set was started, not 1 minute of rest between sets. In other words, your 15th set will begin on minute 14 (set 1 begins on minute 0).
• Weight changes during the 15 OTM sets must be done within the same 1 minute time limit

Jessica's Complex & Competition

• Volume accumulation
• Pulling strength

• The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
• Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.

12-Week Basic Cycle

• Lower volume & intensity tolerance
• Less experienced lifters
• Combining with CrossFit

• This is a relatively "light" training cycle - use it if you don't recover well from more intense, higher volume programs
• 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.

Kara's 9 Weeks of Heaven

• Experienced/advanced lifters
• High volume needs
• Leg strength
• A lot of classic lift reps

Double Day Squats & Heavy Weights

• Leg strength
• Max and near-max classic lift experience
• More experienced lifters with good training foundations

• This program does not need to be done in two workouts per day - "double day squats" refers to the two squat sessions per workout. However, it can be split in two if you want.
• This program can beat you up badly if you're not smart about choosing weights and recovering.
• Push the weights hard, but generally try to avoid actual failure - this will allow more long term progress and prevent becoming totally destroyed.

• Sets with no weights need to be determined by feel. The idea is to work as heavy as possible each day and try to beat what you've done previously whenever possible.
• Sets that follow an HS or RM should be done with a lighter weight and then pushed as heavy as possible by the final set
• %s that follow HS or RM are of that HS or RM, not your PR; e.g., HS; 80%x1x2 means you work up to a heavy single, then do 2 singles with 80% of that heavy single
• Each workout, make the goal to beat the best weight you've done to date on that exercise in this program by at least 1kg - do this by setting it up in your warm-up sets, e.g. warm-up with 1-2 kg more on each set than you did on the day you're trying to beat. Don't keep warming up with identical weights and continually do the exact same weight each day.

8-Week General Cycle

• CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
• Beginning to intermediate lifters

• 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
• If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy

12-Week Traditional Cycle

• 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.

5-Week Front Squat Emphasis Cycle

• Leg strength (especially front squat specifically)

• This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.

6 Week Back Squat Emphasis Prep Cycle

• Leg strength (especially back squat specifically)

4-Week Leg Strength Block 2

• 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

12-Week Complete Cycle

• Leg strength
• CrossFitters or other athletes who want to emphasize strength (especially squat strength) and weightlifting temporarily while not losing a lot of conditioning

4-Week Leg Strength Block 1

• 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

Basic Rep Cycle

• Beginning to intermediate lifters
• Lifters needing a lot of exposure to classic lifts
• CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning

• 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
• If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy

Block & Pull Cycle

• Beginning to intermediate lifters
• Lifters needing a lot of exposure to classic lifts

• You will need blocks for this cycle that can be adjusted to place the bar at mid-thigh and just below your knee.
• The notation "2+1" means you will do 2 reps of the first exercise and 1 rep of the second in each set (for a total of 3 reps in that set). For example, "Push Press + Jerk - 65% x 2 +1" means 2 push presses, then 1 jerk in each set.
• The notation "75% x 2(1+1)" means you will do 1 rep of the first exercise, then 1 rep of the next, and repeat that one more time. For example, "Clean pull + Clean - 75% x 2(1+1)" means you will do 1 clean pull, 1 clean, 1 clean pull, 1 clean in each set.

Quick & Classic

• Lifters with limited training time each day
• Lifters who don't have accurate 1RM snatch and CJ
• Lifters who need to focus on the basics, i.e. competition lifts, pulls and squats and not much else.

3-Phase Cycle

• Intermediate to advanced lifters
• Lifters without accurate 1RMs
• Overhead and squat strength

• This is a tough program, and is not suitable for beginning lifters.
• Conditioning work at the end of some workouts is optional

Strength by Feel Cycle

• Intermediate to advanced lifters
• Lifters without accurate 1RMs
• Overhead and squat strength
• CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning (minimal conditioning work included)

Classic / Position Cycle

10 sets of 3 Squat Cycle

Classic Cycle 2

General Cycle

• Athletes with limited recovery ability and/or training time
• Combining with other training/sports

Russian Squat Cycle

2-Phase Cycle 2

Classic-Squat Wave Cycle

Simple Strength Cycle

4-Week Competition Lift Block

Strength Development Cycle

Basic Strength Cycle

2-Phase Cycle 1

4-Block Cycle 4

4-Block Cycle 3

4-Block Cycle 2

4-Block Cycle 1