Weightlifting Programs

Strength Development Cycle


12 weeks   |   $20   |   Web, Text

This is a 12-week cycle based on the strength & power development cycle in Olympic Weightlifting by Greg Everett.

Notes: Includes brief conditioning as accessory work - this is optional.

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Sample Week

Week 1 Day 1 Monday
Comments (29)  |  Help  |  Programs  |  Exercises

  • Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets
  • Jerk - 70% x 3 x 2; 75% x 3 x 3
  • Clean pull - 90% x 7 x 4
  • Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2
  • V-ups - 3 x 15
Week 1

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets
  • Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2
  • Push press - 75% x 5 x 5
3 rounds:
100 m sprint
10 broad jumps
10 kipping pull-ups

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 60% x 5; 65% x 4; 70% x 3 x 2
  • 3-position clean (floor, knee, mid-thigh) - 65% x 2 sets; 70% x 3 sets
  • Clean deadlift - 100% (of clean) x 7 x 4
  • Front squat - 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5
  • Weighted sit-ups - 3 x 10


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

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Week 1 Day 5 Friday
Comments (12)  |  Help  |  Programs  |  Exercises

  • 3-position Snatch - 65% x 2 sets; 70% x 3 sets
  • Snatch pull - 90% (of snatch) x 7 x 4
  • Snatch push press - 70% x 5 x 3; 75% x 5 x 2
3 rounds for time:
10 burpees
20 KB swings - 25% BW

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
  • Clean & jerk - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
  • Snatch shrug - 105% (of snatch) x 8 x 5
  • Back squat - 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2
  • Ab wheel - 3 x 15


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments (5)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.




13 Comments
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Nuno Lemos
September 13 2015
Hello.

I have the book " Complete Guide for Athletes and Coaches" second edition, and the this trainning cycle has a lilte changes, like for instance, in the second day of the first week besides the three exercices described here, has also Clean High-Pull. And also some sets and reps schemes are diferente.

Should i guide through here or through the book?

thanks
You may choose either but stick to the one you use.


Steve Pan
joe
September 24 2015
excellent!
Marc Mackondy
January 2 2016
Would you consider this your best program (SDP) for increasing overall strength for direct application to OLY lifting?
Can't really answer that question. Every cycle works differently for different athletes.


Greg Everett
Don Eslinger
July 30 2016
Hello!
I just finished my first week back after a week and a half long vacation. My squats numbers are done. I can not hit my percentages! Help!
Providence Francoeur
July 17 2019
Hello, I am starting this program un tuesday., will be missing one day this week for sure. What day of the week should I skip when this happens?
Providence - if you have to skip a day, skip the day with a ligher weights or has less volume. What you can also do, is add some of the main exercises you will be missing to the other days of the week. Does that make sense?

Alyssa Sulay
Justin Floretta
December 16 2019
For percentages of snatch push press-is it % of snatch push press, % of snatch, or % of push press? Thanks
Justin - base it off your OHS.

Alyssa Sulay