Strength & Speed
707 Downloads
Program Access
Register or Login for AccessAlso available for purchase on the TrainHeroic app:
App 5-day
Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet) / 5 (App)
Volume: Moderate-High
Intensity: High-Variable
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Focus: 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: Use maximal concentric speed on all squats and pulls, especially on the light weights
Register for Instant Access
Register for a free or premium membership.Our weightlifting training programs have been used by over 111,107 athletes around the world! 61 different training programs available in web, text and Excel spreadsheet format.
Looking for programs on the app? See here.
Register or Login for Access
Sample Week
Week 1 Day 1 Monday
Strength & Speed Cycle – Week 1 of 8
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:
Questions? Get answers here
- Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1x2
- Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2
- Pause Back Squat – 5RM, 90%x5, 90%x Max Reps
- Weighted Planks - 3 x 20-30sec
Strength & Speed Cycle – Week 1 of 8
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
Questions? Get answers here
Week 1 Day 2 Tuesday
A2. 1-Arm DB Row - 3 x 15/arm
A3. Walking Lunge - 3 x 12/leg
Questions? Get answers here
- Hang Power Clean (knee) (% of clean) – 60%x2x10
- Clean High-Pull – 70%x3x5
A2. 1-Arm DB Row - 3 x 15/arm
A3. Walking Lunge - 3 x 12/leg
Questions? Get answers here
Week 1 Day 3 Wednesday
Questions? Get answers here
- Clean + Front Squat + Jerk - RM1+1+1, 90%x1+1+1x2
- Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3
- Front Squat – 3RM, 90%x3, 90%xMax Reps
- Hanging Leg Raise - 3 x max
Questions? Get answers here
Week 1 Day 4 Thursday
A2. BB Upright Row - 3x15
A3. Box Jump - 3x5
For back off sets, use % of RM
Questions? Get answers here
- Power Jerk (% of split jerk) – 60%x2x10
- Push Press – 5RM, 90%x5, 90%xMax Reps
A2. BB Upright Row - 3x15
A3. Box Jump - 3x5
For back off sets, use % of RM
Questions? Get answers here
Week 1 Day 6 Saturday
Questions? Get answers here
- Hang Power Snatch (knee) (% of snatch) – 60%x2x10
- Snatch High-Pull – 70%x3x5
- Back Squat – 60%x2x10
- Weighted Planks - 3 x 20-30sec
Questions? Get answers here
ONLINE COACHING
Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
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!
