Weightlifting Programs
Strength by Feel Cycle
9 week strength emphasis cycle using less prescribed percentages and more weights according to feel. Well-suited for athletes without well-developed classic lifts.
"Clean and Jerk went from 250 to 264.5 lbs. Snatch went from 160 to 198.4 lbs. Great program" - Tim L.
"Clean went from 275 to 300lbs, snatch went from 185 to 215 lbs and My front squat went from 350-375lbs!" - Tanner H.
Good For:
"Clean and Jerk went from 250 to 264.5 lbs. Snatch went from 160 to 198.4 lbs. Great program" - Tim L.
"Clean went from 275 to 300lbs, snatch went from 185 to 215 lbs and My front squat went from 350-375lbs!" - Tanner H.
Good For:
- Intermediate to advanced lifters
- Lifters without accurate 1RMs
- Overhead and squat strength
- CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning (minimal conditioning work included)
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Sample Week
Week 1 Day 1 Monday
In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.
This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.
Questions? Get answers here or post in comments.
- Jerk - 4RM; 90% x 4 x 2
- Push Press - 5RM; 90% x 5 x 2
- Back Squat - 5RM; 90% x 5 x 4
- Bent row - 5RM; 90% x 5 x 2
- Unanchored sit-ups - 3 x max reps
In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.
This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
15 kb swings
20 KB topside halfmoons (10/side)
Questions? Get answers here or post in comments.
- Mid-hang snatch - 3RM; 90% x 3 x 2
- Power clean - 70% x 3 x 3
- Snatch deadlift - 5RM
- Stiff-legged deadlift - 3 x 5
15 kb swings
20 KB topside halfmoons (10/side)
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Questions? Get answers here or post in comments.
- Overhead squat - 2RM; 90% x 2 x 2
- Push press - 90% (of Monday's 5RM) x 5 x 3
- Back squat - 90% (of Monday's 5RM) x 5 x 3
- Bent row - 90% (of Monday's 5RM) x 5 x 3
- Front/side planks - 2 x max (add wt if more than 1 min hold)
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
500 m row
400 m row
300 m row
200 m row
100 m row
Questions? Get answers here or post in comments.
- Mid-hang clean - 3RM; 90% x 3 x 2
- Power snatch - 70% x 3 x 3
- Clean deadlift - 5RM
- Good morning - 3 x 5
500 m row
400 m row
300 m row
200 m row
100 m row
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Questions? Get answers here or post in comments.
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy double
Questions? Get answers here or post in comments.
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Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
Choose a Training Program
Choose from 59 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 78,798 athletes around the world!
Choose from 59 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 78,798 athletes around the world!
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Steve Pan
Steve Pan
Alyssa Sulay