Olympic Weightlifting Programs

Alyssa's Heavy Single Nightmare
8 weeks   |   $29   |   Web, Text, Excel

This cycle focuses on heavy snatch and clean & jerk singles, but also includes heavy squat singles 1-2 times daily along with back-off rep squats in some sessions. It also uses on-the-minute lifts in the first phase, and then waves after heavy singles in the second phase.

This is a nasty program and will take a lot out of you, but will produce some excellent snatch, clean & jerk and squat results if you can handle it.

Volume: Moderate-High
Intensity: Very High

Good For:
  • Max single squat improvement
  • Competition lift improvement
  • Competition preparation
  • Frequent heavy single lifting
Notes:
  • On squats, you'll work to a heavy single, always aiming for PRs, but first trying to beat your last squat session by at least 1kg.
  • After heavy single squats, you'll then drop the weight for the following multiple-rep sets, the goal of which will be to work to a maximal effort on the final set and try to beat your all time PR or at least your previous training session with those reps
  • OTM - "On The Minute". Each set begins 1 minute after the last - NOT 1 minute rest. Weight changes need to be done within this 1 minute period as well.


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Weightlifting Movement Assessment & Correction by Quinn Henoch, DPT



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