All Legs All Day
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App 5-day
Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet) / 5 (App)
Volume: Moderate
Intensity: High
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Leg strength
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.
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.
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Sample Week
Week 1 Day 1 Monday
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.
Questions? Get answers here
- Back Squat – HS, 3x5, 50%x10x2
- Jerk Bnk from Split (3 sec hold in split) – 45%x5x4
- Push Press Bnk – 60%x8x3
- Back Squat Jump – 20%x5x3
- Hanging Leg Raise - 3 x max
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.
Questions? Get answers here
Week 1 Day 2 Tuesday
Questions? Get answers here
- Front Squat (no belt) – HS
- Block Snatch (mid-thigh) – 60%x2, 65%x2, 70%x2x4
- Snatch Deadlift on Riser – 85%x5, 90%x5, 95%x5
- Weighted Plank - 3 x 20-30 sec
Questions? Get answers here
Week 1 Day 3 Wednesday
Questions? Get answers here
- Back Squat – HS, 3x3, 65%x5x2
- Hang Power Snatch (knee) + Overhead Squat – 60%x2+1, 65x2+1, 70%x2+1x4
- Hang Power Clean + Power Jerk – 60%x2+1, 65%x2+1, 70%x2+1x4
- Russian Twist - 3 x 30
Questions? Get answers here
Week 1 Day 4 Thursday
Questions? Get answers here
- Pause Front Squat (no belt / 5 sec) – HS
- Block Clean (mid-thigh) – 60%x2, 65%x2, 70%x2x4
- Clean Deadlift on Riser – 85%x5, 90%x5, 95%x5
- Back Squat Jump – 20%x5x3
- Weighted Plank - 3 x 20-30 sec
Questions? Get answers here
Week 1 Day 6 Saturday
Questions? Get answers here
- Front Squat – HS, 3x5, 60%x8x2
- Segment Snatch (knee) + Overhead Squat – 70%x1+1, 75%x1+1x3, 70%x1+1
- Segment Clean (knee) + Power Jerk + Jerk – 70%x1+1+1, 75%x1+1+1x3, 70%x1+1+1
- 1-Legged/1-Arm Contralateral DB RDL (reps/leg) – 3x8
- Abs of Choice
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!
