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3-Phase Cycle
18 weeks

This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.

Volume: High
Intensity: Adjustable

Good For:
  • 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

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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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