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Starter Program
The program we suggest starting with to prepare you to do dedicated weightlifting programs.
The program we suggest starting with to prepare you to do dedicated weightlifting programs.
Simple 3-Day Template
A simple training template for 3 days/week that you can use to create a program for yourself.
A simple training template for 3 days/week that you can use to create a program for yourself.
Sorted Newest to Oldest
It’s OTM not EMOM
This is a 12-week cycle that relies on On The Minute work for all competition lifts and variants. It peaks in week 12 for competition or max snatch and clean & jerk testing, but also has many opportunities for heavy single competition lifts.
Volume: Moderate-High
Intensity: Moderate-High / Varianble
Good For:
Notes:
This is a 12-week cycle that relies on On The Minute work for all competition lifts and variants. It peaks in week 12 for competition or max snatch and clean & jerk testing, but also has many opportunities for heavy single competition lifts.
Volume: Moderate-High
Intensity: Moderate-High / Varianble
Good For:
- Competition preparation
- Competition lift technique and consistency
Notes:
- OTM means each set is started exactly 1 minute after the previous set is started, NOT 1 minute of rest betweet sets.
Rachel on a Roll
This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.
Volume: Moderate
Intensity: Moderate
Good For:
This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.
Volume: Moderate
Intensity: Moderate
Good For:
- Leg strength (especially front squat specifically)
- Competition or max snatch and CJ testing
Stretch Legstrong
This is an 8-week cycle emphasizing speed and elasticity in the lifts. It peaks for snatch and clean & jerk maxes at the end of week 8, either for testing or competition.
Notes:
Volume: Low
Intensity: Moderate
Good For:
This is an 8-week cycle emphasizing speed and elasticity in the lifts. It peaks for snatch and clean & jerk maxes at the end of week 8, either for testing or competition.
Notes:
- All lifts must be done with maximal concentric speed
Volume: Low
Intensity: Moderate
Good For:
- Improving speed and explosiveness
- Use after a cycle of strength emphasis
Wholesome Weightlifting Pleasure
This is a simple 8-week training cycle that begins with an emphasis on building strength and transitions into an emphasis on the competition lifts to peak for competition or max snatch and clean & jerk testing. Includes all accessory work.
Volume: Moderate
Intensity: Moderate
This is a simple 8-week training cycle that begins with an emphasis on building strength and transitions into an emphasis on the competition lifts to peak for competition or max snatch and clean & jerk testing. Includes all accessory work.
Volume: Moderate
Intensity: Moderate
Hang On Legs
This 12-week cycle will push leg strength with a range of squatting reps, and emphasize hang variations of the snatch and clean for building postural strength and better power. It will peak week 12 for max snatch and clean & jerk.
Volume: Low-Moderate
Intensity: Moderate
Notes:
- Increase bold weight or reps if you feel good
This 12-week cycle will push leg strength with a range of squatting reps, and emphasize hang variations of the snatch and clean for building postural strength and better power. It will peak week 12 for max snatch and clean & jerk.
Volume: Low-Moderate
Intensity: Moderate
Notes:
- Increase bold weight or reps if you feel good
Backs, Complax & Max
9 weeks of snatch and clean & jerk complexes leading into a peak for max snatch and clean & jerk, with a focus on strengthening the back and the pull.
Nice and simple cycle with moderate volume and high (although flexible) intensity, and all accessory work prescribed to work on stability.
Volume: Moderate
Intensity: High/Flexible
Notes: %s following an RM are of that day's RM, not your lifetime best.
9 weeks of snatch and clean & jerk complexes leading into a peak for max snatch and clean & jerk, with a focus on strengthening the back and the pull.
Nice and simple cycle with moderate volume and high (although flexible) intensity, and all accessory work prescribed to work on stability.
Volume: Moderate
Intensity: High/Flexible
Notes: %s following an RM are of that day's RM, not your lifetime best.
All Legs All Day
This is a cycle emphasizing leg strength, but not neglecting pulling strength or snatch and clean & jerk performance. You'll be squatting every day, but the volume will be relatively low.
Volume: Moderate
Intensity: High
Notes:
For squats, you will work to a heavy single each day while avoiding misses and tough grinds. Challenge yourself but try to keep reps smooth. After the single, some days you'll have back-off sets. For those without prescribed weights, take the prescribed number of sets to work back as heavy as you can for the prescribed reps - push hard but avoid failed reps.
"Back squat up to 380 from 315, and front squat PR of 320 up from 300." - Travis S.
This is a cycle emphasizing leg strength, but not neglecting pulling strength or snatch and clean & jerk performance. You'll be squatting every day, but the volume will be relatively low.
Volume: Moderate
Intensity: High
Notes:
For squats, you will work to a heavy single each day while avoiding misses and tough grinds. Challenge yourself but try to keep reps smooth. After the single, some days you'll have back-off sets. For those without prescribed weights, take the prescribed number of sets to work back as heavy as you can for the prescribed reps - push hard but avoid failed reps.
"Back squat up to 380 from 315, and front squat PR of 320 up from 300." - Travis S.
Back to Basics
A nice and simple 8-week training cycle to prepare you for max snatch and clean & jerk testing or competition. Nothing fancy, just the same old basics that have been working for decades.
Volume: Moderate
Intensity: Moderate
Notes:
A nice and simple 8-week training cycle to prepare you for max snatch and clean & jerk testing or competition. Nothing fancy, just the same old basics that have been working for decades.
Volume: Moderate
Intensity: Moderate
Notes:
- Increase weight on bold sets if you feel good
A Various Variety of Variations
This 9-week cycle uses different competition and strength lifts with each exposure for the first 6 weeks, and then focuses on heavy single competition lifts for the final weeks to prepare for competition or max snatch and clean & jerk testing.
The first phase uses a lot of maximal effort work, but is limited to 2-week burdening periods to make it more tolerable. Contains plenty of accessory work.
Volume: Moderate-High
Intensity: High
Good For:
Lifters who have been stuck and need some radical change
Notes:
Percentages following an RM or HS are of that max.
This 9-week cycle uses different competition and strength lifts with each exposure for the first 6 weeks, and then focuses on heavy single competition lifts for the final weeks to prepare for competition or max snatch and clean & jerk testing.
The first phase uses a lot of maximal effort work, but is limited to 2-week burdening periods to make it more tolerable. Contains plenty of accessory work.
Volume: Moderate-High
Intensity: High
Good For:
Lifters who have been stuck and need some radical change
Notes:
Percentages following an RM or HS are of that max.
Lily's Launch Pad
This is a 9-week cycle with lifts from the blocks and a lot of squatting, plus plenty of accessory work. The last 3 weeks prepare for competition or snatch and clean & jerk testing with On The Minute lifts.
Volume: High
Intensity: Moderate-High
Good For:
This is a 9-week cycle with lifts from the blocks and a lot of squatting, plus plenty of accessory work. The last 3 weeks prepare for competition or snatch and clean & jerk testing with On The Minute lifts.
Volume: High
Intensity: Moderate-High
Good For:
- Leg and pulling strength
- Improving the finish of the snatch and clean
Strength & Speed
This is an 8-week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.
Notes:
This is an 8-week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.
Notes:
- Use maximal concentric speed on all squats and pulls, especially on the light weights
John's American Wide Open
This is a 12-week cycle that peaks for competition or max snatch and clean & jerk testing. It uses relatively little squatting and emphasizes technical work on the competition lifts to maximize your ability to use your strength in the snatch and clean & jerk.
Intensity: Moderate
Volume: Moderate
Notes
Good For
This is a 12-week cycle that peaks for competition or max snatch and clean & jerk testing. It uses relatively little squatting and emphasizes technical work on the competition lifts to maximize your ability to use your strength in the snatch and clean & jerk.
Intensity: Moderate
Volume: Moderate
Notes
- Add ab work of choice each day it is not prescribed
Good For
- Strong lifters who need to improve technique and consistency in the competition lifts
Trim the Fat
This is a relatively low-volume but focused training cycle. It will allow for some modification and additions based on your training needs primarily on Tuesday and Wednesday.
Volume: Moderate
Intensity: Moderate
Good For:
This is a relatively low-volume but focused training cycle. It will allow for some modification and additions based on your training needs primarily on Tuesday and Wednesday.
Volume: Moderate
Intensity: Moderate
Good For:
- Lifters who need relatively low volume
- Lifters who want to combine this program with additional training
Amy's Breakout
This is an 11-week cycle that will end in a peak for competition or max snatch and clean & jerk testing.
The first phase focuses primarily on leg strength and overhead strength and stability. The second phase continues a focus on strength with a little more emphasis on the competition lifts. The third phase prepares for competition.
Volume: Moderate
Intensity: Moderate-High
Good For:
This is an 11-week cycle that will end in a peak for competition or max snatch and clean & jerk testing.
The first phase focuses primarily on leg strength and overhead strength and stability. The second phase continues a focus on strength with a little more emphasis on the competition lifts. The third phase prepares for competition.
Volume: Moderate
Intensity: Moderate-High
Good For:
- Leg strength
- Overhead strength and stability
- Competition preparation
Chelsea's Leg Saver
This is a cycle intended for athletes who can't manage frequent or intense squatting; it uses relatively low-intensity squats twice weekly. It also loads for only 2 weeks before unloading, so it's good for athletes who can't manage longer burdening periods.
Volume: Low-Moderate
Intensity: Moderate
Good For:
This is a cycle intended for athletes who can't manage frequent or intense squatting; it uses relatively low-intensity squats twice weekly. It also loads for only 2 weeks before unloading, so it's good for athletes who can't manage longer burdening periods.
Volume: Low-Moderate
Intensity: Moderate
Good For:
- Lifters who need to squat infrequently
- Lifters who need shorter burdening periods
- Overhead strength & stability
- Competition lift improvement relative to squat strength
- Some exercises use feel to determine weights; avoid grinding reps or failure
Jocelyn's Return
This is an 8-week cycle that uses a lot of waves in the snatch, clean and jerk. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week.
Good for:
This is an 8-week cycle that uses a lot of waves in the snatch, clean and jerk. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week.
Good for:
- Stamina in the competition lifts
- Overhead strength and stability
- Leg explosiveness
- Some exercises use weight by feel - avoid grinding reps or failure
Complex Freakout
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:
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
- % prescriptions following an RM are of that day's RM.
Alyssa's Heavy Single Nightmare
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:
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
- 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.
8-Week Pulls & Complexes
This is a quick 8-week cycle that emphasizes pulling strength and posture for the snatch and clean, and uses a lot of snatch, clean and jerk complexes.
Volume: Moderate
Intensity: Moderate-High (Variable)
Good For:
This is a quick 8-week cycle that emphasizes pulling strength and posture for the snatch and clean, and uses a lot of snatch, clean and jerk complexes.
Volume: Moderate
Intensity: Moderate-High (Variable)
Good For:
- Competition lift improvement
- Pulling strength/postural strength
- Lift stamina
- When working up to RMs, don't repeat missed weights unless the miss was obviously technical in nature and correctable.
8-Week Rough
This is an 8-week cycle that uses a lot of heavy singles and singles waves in the snatch and clean & jerk, and relies primarily on the competition lifts, power and hang variations, and squats. It includes technique primers each day, prescribed ab and back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8.
Volume: Moderate
Intensity: High
Good For:
This is an 8-week cycle that uses a lot of heavy singles and singles waves in the snatch and clean & jerk, and relies primarily on the competition lifts, power and hang variations, and squats. It includes technique primers each day, prescribed ab and back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8.
Volume: Moderate
Intensity: High
Good For:
- Competition lift improvement
- Competition preparation
- A first time trying more frequent heavy single lifting
- For heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.
5-Week Squat Bump
This is a quick 5-week cycle that will help boost your squatting strength, and front squat in particular.
"Added 25kg to back squat (190kg) and front squat." - Gael
"Back squat went from from 135k / 156 k, snatch 94k / 102 k very happy with this program." - Matthew
Volume: Moderate
Intensity: Moderate
Good For:
This is a quick 5-week cycle that will help boost your squatting strength, and front squat in particular.
"Added 25kg to back squat (190kg) and front squat." - Gael
"Back squat went from from 135k / 156 k, snatch 94k / 102 k very happy with this program." - Matthew
Volume: Moderate
Intensity: Moderate
Good For:
- Squat strength
- Improving postural strength in FS/clean
- Pulling strength
- Pulling weights can be adjusted up if they feel too light. Lift-offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch.
- Select weights by feel for technique primers at start of workouts - these should be light, and the emphasis on the precision of the movement, not the weight.
- For Saturday's heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.
Risers, Waves & Positions
This cycle is 12 weeks long, with the first 8 weeks dedicated to leg and pulling strength primarily, using 3 and 2 position snatch/clean, complexes and squat waves. The final 4 weeks will use on the minute work with the competition lifts to peak for max snatch and clean & jerk in week 12. Also has prescribed technique primers daily.
"I PR'd my Snatch at 275#'s, which was a 30# PR for me, and my C&J at 335#'s, which was a 20# PR for me." - Mark F.
"Now i finished week 6 and I PR my clean and jerk by 30 lbs and my snatch by 25lbs which is great - THANK YOU." - Patrick B.
Volume: Moderately High
Intensity: Moderately High / Adjustable
Good For:
This cycle is 12 weeks long, with the first 8 weeks dedicated to leg and pulling strength primarily, using 3 and 2 position snatch/clean, complexes and squat waves. The final 4 weeks will use on the minute work with the competition lifts to peak for max snatch and clean & jerk in week 12. Also has prescribed technique primers daily.
"I PR'd my Snatch at 275#'s, which was a 30# PR for me, and my C&J at 335#'s, which was a 20# PR for me." - Mark F.
"Now i finished week 6 and I PR my clean and jerk by 30 lbs and my snatch by 25lbs which is great - THANK YOU." - Patrick B.
Volume: Moderately High
Intensity: Moderately High / Adjustable
Good For:
- Squat strength
- Pulling strength from floor
- Overhead strength/position
- Leg explosiveness
- Jerk drive
- The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
- Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.
Greg Everett 2014 American Open Cycle
This is a 12-week cycle very similar to what Greg Everett used to train for the 2014 American Open. It uses RMs and back-off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4-week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition.
"This program has been great. Increased my snatch already by 7.5kg and more importantly my confidence and consistency in numbers." -Kelly L.
Volume: High
Intensity: Adjustable
Good For:
This is a 12-week cycle very similar to what Greg Everett used to train for the 2014 American Open. It uses RMs and back-off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4-week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition.
"This program has been great. Increased my snatch already by 7.5kg and more importantly my confidence and consistency in numbers." -Kelly L.
Volume: High
Intensity: Adjustable
Good For:
- Squat strength
- Pulling strength
- Overhead strength
- Leg explosiveness
- Unilateral leg strength/stability
- Turnover strength
- The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
- Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.
On The Minute Cycle
This is a 12-week training cycle (with an additional transition week at the beginning) that uses snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work. This cycle is good for technical consistency in the classic lifts.
"After this cycle, I got a 15# PR on snatch to 240#, 25# PR on C&J to 320#, and a 30# PR on back squat to 505#. So stoked at these numbers." -Nickolas H
Volume: Moderate-High
Intensity: Moderate
Good For:
This is a 12-week training cycle (with an additional transition week at the beginning) that uses snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work. This cycle is good for technical consistency in the classic lifts.
"After this cycle, I got a 15# PR on snatch to 240#, 25# PR on C&J to 320#, and a 30# PR on back squat to 505#. So stoked at these numbers." -Nickolas H
Volume: Moderate-High
Intensity: Moderate
Good For:
- Classic lift technical consistency
- Pulling postural strength
- Squat strength
- OTM means "On The Minute". This means that each set is started exactly 1 minute after the previous set was started, not 1 minute of rest between sets. In other words, your 15th set will begin on minute 14 (set 1 begins on minute 0).
- Weight changes during the 15 OTM sets must be done within the same 1 minute time limit
Jessica's Complex & Competition
This is a 12-week program with a lot of complexes in the first 8 weeks, and a competition taper in the last 4 weeks. Pulling strength is emphasized, but squat strength and overhead strength are not forgotten. The volume is high, so be prepared before you start it.
Volume: Very High
Intensity: Adjustable
Good For:
This is a 12-week program with a lot of complexes in the first 8 weeks, and a competition taper in the last 4 weeks. Pulling strength is emphasized, but squat strength and overhead strength are not forgotten. The volume is high, so be prepared before you start it.
Volume: Very High
Intensity: Adjustable
Good For:
- Volume accumulation
- Pulling strength
- The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
- Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.
12-Week Basic Cycle
This is a 12 week cycle with plenty of squatting, pulling and pressing strength work for the first several weeks. This is a good cycle for fairly well-balanced lifters. The volume and intensity are moderate, so this cycle is good for newer lifters or those who cannot tolerate a lot of volume and intensity.
"Finished up the 12 week basic cycle after about 15 months off from Crossfit with lifetime PRs of +25lb snatch, +35lb clean & jerk plus PRs in, well, everything from strict press to deadlift." -Jeremy J.
"I have just completed your 12 week basic cycle and have improved my competition results from 85/115 in Dec to 93/118 in Apr and 90/121 in June with misses at 95/125." -Paul T.
Volume: Moderate
Intensity: Moderate
Good For:
This is a 12 week cycle with plenty of squatting, pulling and pressing strength work for the first several weeks. This is a good cycle for fairly well-balanced lifters. The volume and intensity are moderate, so this cycle is good for newer lifters or those who cannot tolerate a lot of volume and intensity.
"Finished up the 12 week basic cycle after about 15 months off from Crossfit with lifetime PRs of +25lb snatch, +35lb clean & jerk plus PRs in, well, everything from strict press to deadlift." -Jeremy J.
"I have just completed your 12 week basic cycle and have improved my competition results from 85/115 in Dec to 93/118 in Apr and 90/121 in June with misses at 95/125." -Paul T.
Volume: Moderate
Intensity: Moderate
Good For:
- Lower volume & intensity tolerance
- Less experienced lifters
- This is a relatively "light" training cycle - use it if you don't recover well from more intense, higher volume programs
- The cycle is good for beginning and intermediate lifters, BUT you may have to adjust the weights, as your 1RMs are likely inaccurate. If certain lifts feel too easy, increase the weight.
Kara's 9 Weeks of Heaven
This is a very high-volume 9-week cycle adapted from one of Bob Takano's programs that is similar to what I used for Kara Yessie going into the Arnold Classic a couple years ago. If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters.
"Results from Kara's 9 Weeks of Heaven - Snatch 75kg to 87kg; Clean & Jerk 100kg to 110kg; Back Squat 125kg to 150 kg; Press 60kg to 70kg; Deadlift 175kg to 200kg." - Pedar L
Volume: Very High
Intensity: High
Good For:
This is a very high-volume 9-week cycle adapted from one of Bob Takano's programs that is similar to what I used for Kara Yessie going into the Arnold Classic a couple years ago. If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters.
"Results from Kara's 9 Weeks of Heaven - Snatch 75kg to 87kg; Clean & Jerk 100kg to 110kg; Back Squat 125kg to 150 kg; Press 60kg to 70kg; Deadlift 175kg to 200kg." - Pedar L
Volume: Very High
Intensity: High
Good For:
- Experienced/advanced lifters
- High volume needs
- Leg strength
- A lot of classic lift reps
- This is NOT appropriate for beginner or intermediate lifters
Double Day Squats & Heavy Weights
This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.
It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.
This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.
"Back squat went from 235-250kg, front squat from 190-217kg, snatch 115-127kg, and clean & jerk from 150-160kg." - Nick H.
"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395." - Ryan K.
"Following the Double-Day squat program in my garage, my front squat went from 315 to 375. My clean and jerk went from a struggling, pressed-out 235 to a solid and easy 286. My snatch went from an ugly power/muscle snatch of only 165 to a snatch of 196." - Brian P.
Volume: Moderate
Intensity: Very High (but adjustable)
Good For:
This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.
It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.
This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.
"Back squat went from 235-250kg, front squat from 190-217kg, snatch 115-127kg, and clean & jerk from 150-160kg." - Nick H.
"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395." - Ryan K.
"Following the Double-Day squat program in my garage, my front squat went from 315 to 375. My clean and jerk went from a struggling, pressed-out 235 to a solid and easy 286. My snatch went from an ugly power/muscle snatch of only 165 to a snatch of 196." - Brian P.
Volume: Moderate
Intensity: Very High (but adjustable)
Good For:
- Leg strength
- Max and near-max classic lift experience
- More experienced lifters with good training foundations
- This program does not need to be done in two workouts per day - "double day squats" refers to the two squat sessions per workout. However, it can be split in two if you want.
- This program can beat you up badly if you're not smart about choosing weights and recovering.
- Push the weights hard, but generally try to avoid actual failure - this will allow more long term progress and prevent becoming totally destroyed.
- Each workout, make the goal to beat the best weight you've done to date on that exercise in this program by at least 1kg - do this by setting it up in your warm-up sets, e.g. warm-up with 1-2 kg more on each set than you did on the day you're trying to beat. Don't keep warming up with identical weights and continually do the exact same weight each day.
- %s that follow HS or RM are of that HS or RM; e.g., HS; 80%x1x2 means you work up to a heavy single, then do 2 singles with 80% of that heavy single
8-Week General Cycle
This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.
"Snatch went from 100kg to 110kg, squat went from 160kg to 180kg. Have not retested my front squat yet but my old 1rm was 145kg and this week I hit 150kg for a double. My deadlift also went from 192.5kg to 205kg. Over all I have had some great strength gains, and my technique and stability, in c&j and snatch has improved tenfold."
"I'm finishing up week 7/8 and I have hit some amazing PRs already. My previous 1rm c&j was 275#. I just hit 285# on Wednesday for a 2+1."
"Did this program and went from an ugly 175 lbs snatch to a solid 200 lbs, and from a shaky 245 C&J to a crisp, almost easy 265 lbs. Fantastic content on this site! Thanks!"
Volume: Moderate-High
Intensity: Moderate
Good For:
This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.
"Snatch went from 100kg to 110kg, squat went from 160kg to 180kg. Have not retested my front squat yet but my old 1rm was 145kg and this week I hit 150kg for a double. My deadlift also went from 192.5kg to 205kg. Over all I have had some great strength gains, and my technique and stability, in c&j and snatch has improved tenfold."
"I'm finishing up week 7/8 and I have hit some amazing PRs already. My previous 1rm c&j was 275#. I just hit 285# on Wednesday for a 2+1."
"Did this program and went from an ugly 175 lbs snatch to a solid 200 lbs, and from a shaky 245 C&J to a crisp, almost easy 265 lbs. Fantastic content on this site! Thanks!"
Volume: Moderate-High
Intensity: Moderate
Good For:
- CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
- Beginning to intermediate lifters
- 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
- If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy
12-Week Traditional Cycle
This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle. It uses simple progressions and is a good, basic program for a wide range of athletes.
"Did the whole cycle and my squat went up 40 lbs" -Arthur Z.
Volume: Moderate
Intensity: Moderate
Good For:
This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle. It uses simple progressions and is a good, basic program for a wide range of athletes.
"Did the whole cycle and my squat went up 40 lbs" -Arthur Z.
Volume: Moderate
Intensity: Moderate
Good For:
- Newer and intermediate lifters
- CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
- The cycle is good for beginning and intermediate lifters, BUT you may have to adjust the weights, as your 1RMs are likely inaccurate. If certain lifts feel too easy, increase the weight.
- 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
- Heavy single, (90%x1, 95%x1, HS) x 3 means that you work up to a heavy single, then hit 90% of that, 95% of that, then try to hit that HS again, and repeat this wave 2 more times.
5-Week Front Squat Emphasis Cycle
This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.
"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."
"Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210! I also went from never jerking to a 247lb Jerk."
"My front squat went up from an iffy 300 lbs with questionable depth to a smooth, deep 325 lbs. My Snatch made a similar improvement of 20 lbs, and my clean and jerk improved by 20 lbs. I feel much more explosive, my box jump has improved by 3 inches and my speed under the bar has increased dramatically."
"This program restored my previous numbers (plus a kilo on FS) after dropping a weight class and losing strength, and gave me my first 300# front squat!"
"97kg to 120kg front squat! Thanks CA."
"FS went from 138 to 147. Snatch from 105 to 107. Clean from 129 to 134. And jerk from 127 to 129 Kg."
"Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210!"
Volume: Moderate
Intensity: Moderate
Good For:
This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.
"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."
"Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210! I also went from never jerking to a 247lb Jerk."
"My front squat went up from an iffy 300 lbs with questionable depth to a smooth, deep 325 lbs. My Snatch made a similar improvement of 20 lbs, and my clean and jerk improved by 20 lbs. I feel much more explosive, my box jump has improved by 3 inches and my speed under the bar has increased dramatically."
"This program restored my previous numbers (plus a kilo on FS) after dropping a weight class and losing strength, and gave me my first 300# front squat!"
"97kg to 120kg front squat! Thanks CA."
"FS went from 138 to 147. Snatch from 105 to 107. Clean from 129 to 134. And jerk from 127 to 129 Kg."
"Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210!"
Volume: Moderate
Intensity: Moderate
Good For:
- Leg strength (especially front squat specifically)
- This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.
6 Week Back Squat Emphasis Prep Cycle
This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6.
Volume: Moderate
Intensity: Moderate
Good For:
This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6.
Volume: Moderate
Intensity: Moderate
Good For:
- Leg strength (especially back squat specifically)
- This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.
4-Week Leg Strength Block 2
This is another 4-week heavy squat emphasis training block. It can be used alone, or after the 4-Week Leg Strength Block 1 cycle.
Volume: Moderate-High
Intensity: Moderate-High
Good For:
This is another 4-week heavy squat emphasis training block. It can be used alone, or after the 4-Week Leg Strength Block 1 cycle.
Volume: Moderate-High
Intensity: Moderate-High
Good For:
- Leg strength
- General strength
- 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
4-Week Leg Strength Block 1
This is a 4-week block of heavy squat strength emphasis.
"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
Volume: Moderate-High
Intensity: Moderate-High
Good For:
This is a 4-week block of heavy squat strength emphasis.
"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
Volume: Moderate-High
Intensity: Moderate-High
Good For:
- Leg strength
- General strength
- 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
12-Week Complete Cycle
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.
"Added 10kg to my snatch and 9kg to my clean & jerk!" - Charles A.
Volume: Moderate-High
Intensity: Moderate-High
Good For:
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.
"Added 10kg to my snatch and 9kg to my clean & jerk!" - Charles A.
Volume: Moderate-High
Intensity: Moderate-High
Good For:
- Leg strength
- CrossFitters or other athletes who want to emphasize strength (especially squat strength) and weightlifting temporarily while not losing a lot of conditioning
- 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
Basic Rep Cycle
This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.
"30lb snatch, 25lb clean & jerk improvement from 6 weeks ago." - Sean M.
Volume: Moderate
Intensity: Moderate
Good For:
This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.
"30lb snatch, 25lb clean & jerk improvement from 6 weeks ago." - Sean M.
Volume: Moderate
Intensity: Moderate
Good For:
- Beginning to intermediate lifters
- Lifters needing a lot of exposure to classic lifts
- CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
- 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
- If you're a newer lifter, your 1RMs are likely not accurate, and you may have to adjust the prescribed weights up if they feel too easy
Block & Pull Cycle
This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.
Volume: Moderate-High
Intensity: Moderate
Good For:
This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.
Volume: Moderate-High
Intensity: Moderate
Good For:
- Beginning to intermediate lifters
- Lifters needing a lot of exposure to classic lifts
- You will need blocks for this cycle that can be adjusted to place the bar at mid-thigh and just below your knee.
- The notation "2+1" means you will do 2 reps of the first exercise and 1 rep of the second in each set (for a total of 3 reps in that set). For example, "Push Press + Jerk - 65% x 2 +1" means 2 push presses, then 1 jerk in each set.
- The notation "75% x 2(1+1)" means you will do 1 rep of the first exercise, then 1 rep of the next, and repeat that one more time. For example, "Clean pull + Clean - 75% x 2(1+1)" means you will do 1 clean pull, 1 clean, 1 clean pull, 1 clean in each set.
Quick & Classic
This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.
"Snatch went from 80# to 85#, C&J from 105# to 115#, and front squat from 145# to 150#. I have my first weightlifting competition in two weeks and feel much more confident with these gains."
"Awesome program! C&J went from 180# to 195#, Snatch from 125# to 135#, Front sq from 195# to 210#"
Volume: Low-Moderate
Intensity: Moderate/Adjustable
Good For:
This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.
"Snatch went from 80# to 85#, C&J from 105# to 115#, and front squat from 145# to 150#. I have my first weightlifting competition in two weeks and feel much more confident with these gains."
"Awesome program! C&J went from 180# to 195#, Snatch from 125# to 135#, Front sq from 195# to 210#"
Volume: Low-Moderate
Intensity: Moderate/Adjustable
Good For:
- Lifters with limited training time each day
- Lifters who don't have accurate 1RM snatch and CJ
- Lifters who need to focus on the basics, i.e. competition lifts, pulls and squats and not much else.
- This is a short cycle that is adjustable based on feel day to day - only some lifts are prescribed with percentages, and they are adjustable in most cases.
3-Phase Cycle
This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.
Volume: High
Intensity: Adjustable
Good For:
This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.
Volume: High
Intensity: Adjustable
Good For:
- Intermediate to advanced lifters
- Lifters without accurate 1RMs
- Overhead and squat strength
- This is a tough program, and is not suitable for beginning lifters.
- Conditioning work at the end of some workouts is optional
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.
Volume: High
Intensity: Adjustable
Good For:
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.
Volume: High
Intensity: Adjustable
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)
- 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.
Classic / Position Cycle
This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.
See the video demonstrating the warm-up series for this cycle here.
This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.
See the video demonstrating the warm-up series for this cycle here.
10 sets of 3 Squat Cycle
This program is built around a 10 x 3 squat cycle and its focus is building leg strength. Read this! The squats are NOT 3 sets of 10 reps!
This program is built around a 10 x 3 squat cycle and its focus is building leg strength. Read this! The squats are NOT 3 sets of 10 reps!
Classic Cycle 2
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
2-Phase Cycle 2
This is a 10-week cycle based on the Advanced Two-Phase cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.
This is a 10-week cycle based on the Advanced Two-Phase cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.
Classic-Squat Wave Cycle
This is a cycle w 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavy weights.
This is a cycle w 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavy weights.
Strength Cycle
This is a quick 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.
This is a quick 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.
Classic Cycle 1
This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis.
This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis.
Strength Development Cycle
This is a 12-week cycle based on the strength & power development cycle in Olympic Weightlifting by Greg Everett
This is a 12-week cycle based on the strength & power development cycle in Olympic Weightlifting by Greg Everett
2-Phase Cycle 1
10 week cycle starting with more strength emphasis and moving into more classic lift emphasis
10 week cycle starting with more strength emphasis and moving into more classic lift emphasis
4-Block Cycle 4
This is a 16-week cycle of 4-week blocks, alternating between strength emphasis and classic lift emphasis.
This is a 16-week cycle of 4-week blocks, alternating between strength emphasis and classic lift emphasis.
4-Block Cycle 3
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.
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Facebook: @catalystpm
