Chelsea's Leg Saver
229 Downloads
Duration: 9 Weeks
Days/Week: 5 (Web/Spreadsheet)
Volume: Low-Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Low squat frequency; more frequent deloads; overhead strength & stability; Olympic lift technique
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.
Notes: Some exercises use feel to determine weights; avoid grinding reps or failure
What People Say
"Excellent program for those dealing with any lower body issues while still maintaining leg strength and increases numbers little by little. I was also recovering from a shoulder issue going in to this program and I hit a comfortable 10kg push press 3RM within a week and a half!"- John E.
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Sample Week
Week 1 Day 1 Monday
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:
Questions? Get answers here
- Snatch Pull + Snatch + Overhead Squat – 65% x 1+2+1 x 5
- Snatch Deadlift on Riser – 85%x5x3
- Back Squat – 65%x5x5
- Back Squat Jump (% of Back Squat) – 20%x5x3
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
Questions? Get answers here
Week 1 Day 2 Tuesday
Questions? Get answers here
- Power Jerk + Pause Jerk + Jerk (hold in split for 3 sec) – 65% x 1+1+1 x 5
- Overhead Squat (2 sec eccentric; 3 sec pause in bottom) – 65%x3x4
- Push Press – 65%x5x4
Questions? Get answers here
Week 1 Day 3 Wednesday
Questions? Get answers here
- Muscle Snatch – 3x5
- Power Clean – 65%x3x5
- Jerk Dip Squat – 75%x5x4
- 1-Arm DB Overhead Walk - 3x50m/each arm
Questions? Get answers here
Week 1 Day 4 Thursday
Questions? Get answers here
- Clean Pull + Clean + Jerk – 65% x 1+2+1 x 5
- Clean Deadlift on Riser – 85%x5x3
- Front Squat – 65%x4x5
- Box Jump – 3x3
Questions? Get answers here
Week 1 Day 6 Saturday
Questions? Get answers here
- Tall Snatch – 3x5
- Snatch + Overhead Squat + Snatch + Snatch Balance – 70% x 1+1+1+1 x 5
- Clean + Front Squat + Jerk + Clean + Jerk – 70% x 1+1+1+1+1 x 5
- Snatch Push Press – 65%x5x4
Questions? Get answers here
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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!
