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Double Day Squats & Heavy Weights
13 Weeks
This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.
It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.
This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.
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8-Week General Cycle
8 Weeks
This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.
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12-Week Traditional Cycle
12 Weeks
This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle.
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5-Week Front Squat Emphasis Cycle
5 Weeks
This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.
"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."
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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
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12-Week Complete Cycle
12 Weeks
This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure.
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Basic Rep Cycle
6 Weeks
This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.
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Block & Pull Cycle
6 Weeks
This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.
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Quick & Classic
4 Weeks
This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.
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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.
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Strength by Feel Cycle
9 Weeks
9 week strength emphasis cycle using less prescribed percentages and more weights according to feel. Well-suited for athletes without well-developed classic lifts.
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Classic / Position Cycle
12 Weeks
This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.
See the video demonstrating the warm-up series for this cycle here.
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Classic Cycle
5 Weeks
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
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Classic-Squat Wave Cycle
9 Weeks
This is a cycle w 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavy weights.
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Strength Cycle
5 Weeks
This is a quick 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.
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Classic Cycle
4 Weeks
This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis.
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2-Phase Cycle
10 Weeks
10 week cycle starting with more strength emphasis and moving into more classic lift emphasis
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4-Block Cycle 4
16 Weeks
This is a 16-week cycle of 4-week blocks, alternating between strength emphasis and classic lift emphasis.
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4-Block Cycle 3
16 Weeks
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.
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