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4-Week Leg Strength Block 2
4 weeks

This is another 4-week heavy squat emphasis training block. It can be used alone, or after the 4-Week Leg Strength Block 1 cycle.

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

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Monday - Day 1
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - 65% x 10 x 3
  • Block Snatch (knee) - 70% x 3 x 5
  • Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
  • Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4
This is really a continuation of the previous 4 weeks in a 12 week cycle, but can be a standalone 4-week training block as well.

Week 1 of 4 (5 of 12)


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

  • Jerk - 70% x 3 x 5
  • Push Press - 75% x 5 x 2, 80% x 4 x 2
  • Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2
4 sets; no rest:
400 m row
10 1-arm KB clean + press/arm



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

  • Back Squat - 75% x 5 x 5
  • Block Clean (knee) - 70% x 3 x 5
  • Clean Pull on 2" Riser - 90% (of clean) x 3 x 4
  • SLDL - 60% (of back squat) x 5 x 3


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

  • Power Snatch - 65% x 3 x 4
  • Power Clean + Power Jerk - 65% (of PC) x 3 x 4
  • Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
5 sets; no rest:
8 pull-ups
8 ring push-ups



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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (3)  |  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
4 sets; no rest:
2 min jump rope
20 KB swings

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

Rest Day


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

  • Back Squat - 70% x 10 x 3
  • Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3 x 3
  • Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 2, 95% x 3 x 2
  • Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1+2 x 2, 70% x 1+2 x 2
Week 2 of 4 (6 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk - 70% x 3 x 2, 75% x 3 x 3
  • Push Press - 80% x 4 x 3, 85% x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 4
5 rounds; no rest:
90 sec jump rope
12 KB snatch/arm



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

  • Back Squat - 80% x 5 x 5
  • Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3 x 3
  • Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2
  • SLDL - 65% (of BS) x 5 x 3


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

  • Power Snatch - 65% x 3 x 2, 70% x 3 x 2
  • Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2
  • Snatch High-Pull - 75% x 3 x 3
4 sets; no rest:
15 DB chainsaw rows/arm
10 DB push press

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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
Comments  |  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 3, 80% x 2 x 2
3 sets; no rest:
400 m row - 30 sec easy/30 sec sprint
10 plate topside halfmoons / side



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

Rest Day


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

  • Back Squat - 73% x 10 x 3
  • Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Snatch Pull on Riser - 95% (of snatch) x 3 x 4
  • Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
Week 3 of 4 (7 of 12)


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

  • Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Push Press - 80% x 4, 85%x 3 x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2
40 sec on / 20 sec rest x 5 minutes:
15 KB swings
15 push-ups


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

  • Back Squat - 83% x 5 x 5
  • Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Clean Pull on Riser - 95% (of clean) x 3 x 4
  • SLDL - 65% (of back squat) x 5, 70% x 5 x 2


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

  • Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 2
  • Power Clean + Power Jerk - 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
  • Snatch High-Pull - 75% (of snatch) x 3, 80% x 3 x 2
4 sets; no rest:
5 (1 pull-up + 1 hanging leg raise)
10 shoulder-to-shoulder sandbag push press



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

Rest Day


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

  • Back Squat - 88% x 3 x 8
  • 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


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

Rest Day


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

  • Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
  • Power Clean - 60% x 2 x 2, 70% x 2 x 3
  • Jerk - 65% x 3 x 2, 70% x 3 x 2
  • Squat jump - 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

Week 4 of 4 (8 of 12)


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

  • Mid-hang power snatch - 60% x 2 x 5
  • Pull-ups - 40 total


Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (2)  |  Help  |  Programs  |  Exercises

  • Push Press - text max
  • High-Hang Snatch - 50% x 2 x 5
  • Power Clean & Jerk - 60% x 1 x 5
  • Squat Jump - 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 1 x 5
  • Power Clean & Power Jerk - 60% x 1 x 5


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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - test max
  • Snatch - heavy single
  • Clean & Jerk - heavy single
Don't expect PRs on the snatch and CJ today. If your heavy single is less thn 85%, get some additional singles in between 75-80% afterward.

Questions? Get answers here or post in comments.
Sunday - Day 28
Comments  |  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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