☰
12-Week Complete Cycle
Training Programs  >  12-Week Complete Cycle

12-Week Complete Cycle


Formats: Web, Text, Excel,  |   $29

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Leg strength; CrossFitters or other athletes who want to emphasize strength (especially squat strength) and weightlifting temporarily while not losing a lot of conditioning

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.

Notes: Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle. CrossFitters can substitute their own workouts in place of these.

What People Say

"Added 10kg to my snatch and 9kg to my clean & jerk!"
- Charles A.

Register for Instant Access

Our weightlifting training programs have been used by over 111,004 athletes around the world!

Register with a free or premium membership.
  • 79 different training programs
  • Programs available in web, text and Excel spreadsheet format

Register Now   Login



Please Log in

Please login or register to access training programs.

Sample Week

Week 1 Day 1 Monday
Help  |  Programs  |  Exercise Library

  • 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
Help  |  Programs  |  Exercise Library

  • 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
Help  |  Programs  |  Exercise Library

  • 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
Help  |  Programs  |  Exercise Library

  • 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
Help  |  Programs  |  Exercise Library

Rest Day


Questions? Get answers here
Week 1 Day 6 Saturday
Help  |  Programs  |  Exercise Library

  • 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
Help  |  Programs  |  Exercise Library

Rest Day


Questions? Get answers here


ONLINE COACHING

Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
Training Programs

Choose from 79 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 111,004 athletes around the world!