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4-Week Leg Strength Block 1
4 weeks

This is a 4-week block of heavy squat strength emphasis.

"25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick

"That is a 30 lb PR from a previous best. The percentages and volume was just right for my body. Thanks for the blog, Greg." - Brandon

"352 BS, a PR by 30. That's at bw of 168, 49 y/o. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle." - David

"BS went up 30lbs. C&J went up 25lbs!!!" - Stefan

Volume: Moderate-High
Intensity: Moderate-High

Good For:
  • Leg strength
  • General strength
Notes:
  • 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






(18) Comments
Marc 2015-08-30
Kinda disappointed because I only increased my max by 3kg. I am new to weightlifting and really need some leg strength (My Power Clean 1RM equals my BS max...) Should I add another 2kg to my BS max for the next 4 weeks? Otherwise the BS for week 1 and 2 will be the same as in week 2 and 3 of the first block.
It should be okay to add a little to the max for the next block, but make sure it is not so much that you have any failed squats.


Steve Pan
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Monday - Day 1
Comments (41)  |  Help  |  Programs  |  Exercises

  • Back Squat - 65% x 10 x 3
  • Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
  • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
  • Overhead Squat - 65% x 3 x 5
Week 1 of 4 (1 of 12)

This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.


Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (22)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 70% x 3 x 5
  • Push Press - 75% x 5 x 4
  • Jerk dip squat - 80% (of jerk) x 5 x 3
3 sets; no rest:
2 min jump rope
15 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (27)  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 5 x 5
  • Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
  • Halting Clean Deadlift - 80% (of clean) x 3 x 3
  • SLDL - 60% (of back squat) x 5 x 3


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (22)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3 x 4
  • Power Clean - 65% x 3 x 4
  • Power Jerk - 65% x 3 x 4
  • Snatch High-Pull - 70% x 3 x 3
3 sets; no rest:
600 m row
15 DB push press

Questions? Get answers here or post in comments.
Friday - Day 5
Comments (19)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (25)  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 3 x 8
  • Snatch - 70% x 3 x 2, 75% x 2 x 3
  • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
  • Snatch High-Pull - 70% (of snatch) x 3 x 3


Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (17)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
Comments (20)  |  Help  |  Programs  |  Exercises

  • Back Squat - 70% x 10 x 3
  • Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
  • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2
  • Overhead Squat - 65% x 3 x 2, 70% x 3 x 3
Week 2 of 4 (2 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (22)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 75% x 3 x 5
  • Push Press - 75% x 5 x 2, 80% x 5 x 2
  • Jerk Dip Squat - 85% (of jerk) x 5 x 3
4 sets; no rest:
10 pull-ups
15 KB swings



Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (19)  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 5 x 5
  • Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
  • Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2
  • SLDL - 65% (of back squat) x 5 x 3


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (17)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3 x 2, 70% x 3 x 2
  • Power Clean - 65% x 3 x 2, 70% x 3 x 2
  • Power Jerk - 65% x 3 x 2, 70% x 3 x 2
  • Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
4 sets; no rest:
10 1-arm KB push press/side
200 rope jumps (or 2 min max)



Questions? Get answers here or post in comments.
Friday - Day 12
Comments (17)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (22)  |  Help  |  Programs  |  Exercises

  • Back Squat - 85% x 3 x 8
  • Snatch - 75% x 3 x 3, 80% x 2 x 2
  • Clean & Jerk - 75% x 3 x 2, 80% x 2 x 2
  • Snatch High-Pull - 70% (of snatch) x 3, 75% x 3 x 2


Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (17)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 15
Comments (27)  |  Help  |  Programs  |  Exercises

  • Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps)
  • Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
  • Halting Snatch Deadlift (hip) - 85% x 3 x 3
  • Overhead Squat - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
Week 3 of 4 (3 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (23)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)
  • Push Press - 75% x 5, 80% x 5 x 2, 85% x 5
  • Jerk Dip Squat - 85% (of jerk) x 5 x 3
For 5 min:
5 1-arm KB swing/arm
5 1-arm KB clean & push press/arm
5 1-arm KB snatch/arm

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (20)  |  Help  |  Programs  |  Exercises

  • Back Squat - 83% x 5 x 5 (up wt on last set if you feel good - no failed reps)
  • Block (or hang) clean (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
  • Halting Clean Deadlift (upper thigh) - 85% x 3 x 3
  • SLDL - 65% (of back squat) x 5, 70% x 5 x 3


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (20)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 3
  • Power Clean - 65% x 3, 70% x 3 x 2, 75% x 3
  • Power Jerk - 65% x 3, 70% x 3 x 2, 75% x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 3
5 (2-4-6 rep) ladders (60 total reps):
Chin-up
Dips


Questions? Get answers here or post in comments.
Friday - Day 19
Comments (17)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (28)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
  • Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
  • Back Squat - 88% x 3 x 8 (up wt on last set if you feel good)
  • Snatch High-Pull - 75% (of snatch) x 3 x 3


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (17)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 22
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 2 x 5
  • Clean & Jerk - 60% x 1 x 5
  • Back squat - 50% x 2 x 3 (focus on acceleration up)
This will be a very light and easy week in preparation for max back squat testing on Saturday.

Week 4 of 4 (4 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (23)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 1 x 4, 70% x 1 x 3
  • Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3
  • Squat jump - 3 x 3
3 sets; no rest:
10 DB row/arm
10 1-arm DB bench press/arm

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 5
  • Clean & Jerk - 60% x 1 x 5
  • Back Squat - 40% x 2 x 3 (focus on acceleration up)
  • Squat jump - 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (20)  |  Help  |  Programs  |  Exercises

  • Hang Power Snatch - 60% x 1 x 5
  • Hang Power Clean & Power Jerk - 60% x 1 x 5
  • Box Jump - 3 x 3
3 sets; no rest:
15 pull-ups
10 1-arm KB press/arm

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (17)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (49)  |  Help  |  Programs  |  Exercises

  • Back Squat - test max
  • Snatch - heavy single
  • Clean & Jerk - heavy single
Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.

Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (18)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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