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4-Week Leg Strength Block 1
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4-Week Leg Strength Block 1


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Duration: 4 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate-High
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? No

Focus: Leg strength

This is a 4-week block of heavy squat strength emphasis.

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


What People Say

"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

"Started with a 335x3 345x1 back squat PRs and finished with a 395 back squat. Also added 5# to my snatch to 240# and went from 275 to 285 on my clean and jerk."
- Jacob D.

"Awesome program. Went from 135kg to 150kg."
- Blaise M.

"7 kg PR from this cycle."
- Noel N.

"Added 7.5kg to my Back Squat, 2.5kg to my Snatch, as well as multiple rep PRs in just 3 weeks."
- Kamil O.

"Added 10# to my back squat in just 4 weeks. Finally broke a long mental and strength plateau."
- Amy L.

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Sample Week

Week 1 Day 1 Monday
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  • Back Squat - 65% x 10 x 3
  • Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
  • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
  • Overhead Squat - 65% x 3 x 5
Week 1 of 4 (1 of 12)

This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.


Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Jerk behind the neck - 70% x 3 x 5
  • Push Press - 75% x 5 x 4
  • Jerk dip squat - 80% (of jerk) x 5 x 3
3 sets; no rest:
2 min jump rope
15 pull-ups

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Back Squat - 75% x 5 x 5
  • Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
  • Halting Clean Deadlift - 80% (of clean) x 3 x 3
  • SLDL - 60% (of back squat) x 5 x 3


Questions? Get answers here
Week 1 Day 4 Thursday
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  • Power Snatch - 65% x 3 x 4
  • Power Clean - 65% x 3 x 4
  • Power Jerk - 65% x 3 x 4
  • Snatch High-Pull - 70% x 3 x 3
3 sets; no rest:
600 m row
15 DB push press

Questions? Get answers here
Week 1 Day 5 Friday
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Rest Day


Questions? Get answers here
Week 1 Day 6 Saturday
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  • 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
  • Snatch High-Pull - 70% (of snatch) x 3 x 3


Questions? Get answers here
Week 1 Day 7 Sunday
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Rest Day


Questions? Get answers here