Basic Strength Cycle
Duration: 6 Weeks
Days/Week: 5 (Web)
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Focus: General strength for the Olympic lifts
This is a basic strength-emphasis phase to push squat, pull and pressing strength while still getting regular exposure to the classic lifts, and testing the snatch and clean & jerk at the end.
Notes: Accessory work can be done as written for some conditioning, or at a normal pace if you're not interested in conditioning.
What People Say
"Improved my snatch from 70kg to 88kg and my clean and jerk from 95 to 105."- Ivan K.
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Sample Week
Week 1 Day 1 Monday
Questions? Get answers here
- Back squat - 75% x 4 x 5
- Push press - 70% x 5 x 5
- Snatch pull - 90% (of snatch) x 5 x 5
- Weighted sit-ups - 3 x 10
Questions? Get answers here
Week 1 Day 2 Tuesday
For time:
Kipping pull-ups - as many consecutive as possible
Row - for as many calories as pull-ups in this round (up to 25)
Repeat until reaching a total of 60 pull-ups or a max of 8 minutes
Questions? Get answers here
- Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets
- 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
- Power jerk + jerk - 75% (of jerk) x 4 sets
For time:
Kipping pull-ups - as many consecutive as possible
Row - for as many calories as pull-ups in this round (up to 25)
Repeat until reaching a total of 60 pull-ups or a max of 8 minutes
Questions? Get answers here
Week 1 Day 3 Wednesday
Questions? Get answers here
- Front squat - 75% x 3 x 5
- Snatch push press - 73% x 5 x 5
- Clean pull - 93% (of clean) x 5 x 5
- Hanging leg raise - 3 x 15
- Back extension - 3 x 15
Questions? Get answers here
Week 1 Day 4 Thursday
3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs
Questions? Get answers here
- Muscle snatch - heavy single; 90% of that x 1 x 2
- 2-position clean - 65% x 5 sets
- Jerk - 70% x 3; 75% x 3; 80% x 2 x 3
3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs
Questions? Get answers here
Week 1 Day 6 Saturday
5 rounds for time:
8 kipping pull-ups
8 box jumps - mid-thigh+
Questions? Get answers here
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
5 rounds for time:
8 kipping pull-ups
8 box jumps - mid-thigh+
Questions? Get answers here
ONLINE COACHING
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Training Programs
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 111,107 athletes around the world!
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 111,107 athletes around the world!
