Simple Strength Cycle
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Simple Strength Cycle


5 weeks   |   Free   |   Web, Text

This is a simple 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.

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Sample Week

Week 1 Day 1 Monday
Comments (44)  |  Help  |  Programs  |  Exercises

  • Back squat - 75% x 5 x 5
  • Clean deadlift - 90% (of clean) x 5 x 3
  • Push press - 70% x 5 x 5
  • Jerk dip squat - 90% (of jerk) x 5 x 3

3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (38)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 40% (of snatch) x 3 x 2
  • Power clean + clean - 60% (of clean) x 2 + 1 x 3
  • Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
4 rounds:
10 m shuttle run x 4
10 KB swing

Overhead KB swings; must touch floor with outside hand at end of each shuttle run.

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (33)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 4 x 5
  • Snatch pull - 85% (of snatch) x 3 x 4
  • Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2
3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (20)  |  Help  |  Programs  |  Exercises

Rest

Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (25)  |  Help  |  Programs  |  Exercises

  • Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
  • Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
  • High-hang snatch - 60% x 2 x 4
3 sets; no rest:
300 m row
3 rope climbs

On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (27)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Deadlift - max
3 sets:
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments (13)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.


9 Comments
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Gonzalo Rodriguez
November 3 2019
Hi, I would like to know what is the difference between this Simple Strength Cycle and the Basic Strength Cycle. Thanks
Love your work.
Just somewhat different exercises and different schedules - both same purpose.

Greg Everett
Jaimie Hughes
October 3 2020
Hi, would this be a good program to follow after finishing the starter program?
Yes it'll be fine

Greg Everett
Ciro Villafraz
February 27 2023
In general, when you say for example "Clean deadlift - 90% (of clean) x 5 x 3", is it 5 sets of 3 reps or 5 reps for 3 sets?
weight x reps x sets. all explained here.

Greg Everett
Pavel Petukhov
June 24 2024
Hello, any particular reason/objective for no clean pulls beyond week 1? Is it specifically directed to address snatch strength, or to leverage overall load (as snatch pulls are lighter), or anything else? Thanks!
Emina Gopo
August 6 2024
Hi!
I have competition in 5 weeks and was planning to use this program for peak. But do the conditioning part have any positive impact on my WL or can I just do the lifting and skip conditioning part?
Most cycles do not have a conditioning aspect and that is one of the unique parts of this one. If you are not used to doing any conditioning, it would not be advised to start doing so right before a competition. 

Catalyst Athletics