☰
AKP
Training Programs  >  AKP

AKP


Formats: Web, Text, Excel,  |   Premium Program

680 Downloads

Program Access

Register or Login for Access



Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate-High
Intensity: High-Variable
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Olympic lift technique; postural strength; competition prep

This 12-week cycle uses complexes working to rep maxes for the first 8 weeks to focus on building strength and reinforcing positions, then peaks for competition or max snatch and clean & jerk testing at the end of week 12.

What People Say

"Excellent Program. Went 6/6 at Competition; Snatch went from 90kg to 100kg; C&J went from 96kg to 121kg."
—Michael N.

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
Help  |  Programs  |  Exercise Library

  • Tall Snatch - Light weight by feel – 3 x 5
  • Snatch High-Pull + Hang Snatch (mid-thigh) + Snatch – 70% x 1+1+1 x 5
  • Floating Snatch Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3
  • Back Squat (3 pause first 2 reps each set) – 70% x 5 x 4
A1. Good Morning - 3 x 10
A2. Weighted Plank - 3 x 20-30 sec
 
AKP – Week 1 of 12
 
This 12-week cycle uses complexes working to rep maxes for the first 8 weeks to focus on building strength and reinforcing positions, then peaks for competition or max snatch and clean & jerk testing at the end of week 12.
 
Volume: Moderate
Intensity: Moderate
Accessory Work: Yes
 
Notes:
- Increase bold weights if you feel good
 

Questions? Get answers here
Week 1 Day 2 Tuesday
Help  |  Programs  |  Exercise Library

  • Push Jerk Bnk in Split - Light weight by feel – 3 x 5
  • Jerk Bnk + Pause Jerk + Jerk – 70% x 1+1+1 x 5
  • Hang Power Clean (mid-thigh) + Push Press % of PP) - 70% x 1+5 x 4
A1. Dead bug - 3 x 10+/side
A2. Bird dog - 3 x 10/side
A3. Bent Row - 3 x 15
 

Questions? Get answers here
Week 1 Day 3 Wednesday
Help  |  Programs  |  Exercise Library

  • Tall Clean - Light weight by feel – 3 x 5
  • Clean Pull + Hang Clean (mid-thigh) + Clean – 70% x 1+1+1 x 5
  • Floating Clean Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3
  • Pause Front Squat (3 sec / maximal speed up) - 65% x 3 x 3
A1. Weighted Glute Bridge - 3 x 10
A2. Weighted Side Plank - 3 x 20-30 sec
 

Questions? Get answers here
Week 1 Day 4 Thursday
Help  |  Programs  |  Exercise Library

  • Snatch High-Pull + Snatch with No Jump – 60% x 1+2 x 5
  • Heaving Snatch Balance + Overhead Squat (% of OHS) – 70% x 1+2 x 5
  • Snatch Push Press (% of snatch) – 70% x 5 x 3
A1. Russian Twist - 3 x 10+/side
A2. Pull-ups - 3 x max
 

Questions? Get answers here
Week 1 Day 5 Friday
Help  |  Programs  |  Exercise Library

Rest day

Questions? Get answers here
Week 1 Day 6 Saturday
Help  |  Programs  |  Exercise Library

  • Muscle Snatch + Drop Snatch (% of snatch) – 40% x 3+3 x 3
  • Segment Snatch (knee) + Overhead Squat – 70% x 1+1, 75% x 1+1 x 2, 80% x 1+1, 80% x 1+1, 80% x 1+1
  • Segment Clean (knee) + Front Squat + Power Jerk + Jerk – 70% x 1+1+1+1, 75% x 1+1+1+1 x 2, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1
  • Back Squat – 75% x 5 x 3
A1. Weighted Back Extension - 3 x 10
A2. Abs of choice
 
Increase BOLD weights if you feel good
 

Questions? Get answers here
Week 1 Day 7 Sunday
Help  |  Programs  |  Exercise Library

Rest day

Questions? Get answers here