Olympic Weightlifting Programs

Complex Freakout
9 weeks   |   $29   |   Web, Text, Excel

This is a 9-week cycle with 3 3-week mesocycles with 2 loading weeks and 1 unloading week each. It relies primarily on complexes in both the competition lifts and accessory lifts. Intensities are mostly determined by feel rather than prescription, so athletes have a lot of control over how difficult the program is and have a lot of flexibility.

The final mesocycle will peak for competition or snatch and clean & jerk testing. The first 2 mesocycles (6 weeks) can be used without the final mesocycle as a preparatory phase for another more competition lift emphasis cycle as well.

Volume: Moderate
Intensity: Moderate-High (Variable)

Good For:
  • Athletes who need a shorter loading schedule before backing off
  • Building work capacity and stamina
  • Variety
Notes:
  • % prescriptions following an RM are of that day's RM.


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Weightlifting Movement Assessment & Correction by Quinn Henoch, DPT



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