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    7week Olympic Squat Phase

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    Leopoldo SF
    This 7-week training program focuses on Olympic weightlifting movements like the snatch and clean & jerk. It includes 5 training sessions per week with exercises performed at a percentage of the lifter's one rep max. Each session focuses on snatch, clean, or squat variations along with upper body assistance work like presses and pulls. Flexibility work is prescribed before and after each workout.

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    7week Olympic Squat Phase

    Uploaded by

    Leopoldo SF
    202 views12 pages
    This 7-week training program focuses on Olympic weightlifting movements like the snatch and clean & jerk. It includes 5 training sessions per week with exercises performed at a percentage of the lifter's one rep max. Each session focuses on snatch, clean, or squat variations along with upper body assistance work like presses and pulls. Flexibility work is prescribed before and after each workout.

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    Articles.elitefts.com-7Week Olympic Squat Phase

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    This 7-week training program focuses on Olympic weightlifting movements like the snatch and clean & jerk. It includes 5 training sessions per week with exercises performed at a percentage of the lifter's one rep max. Each session focuses on snatch, clean, or squat variations along with upper body assistance work like presses and pulls. Flexibility work is prescribed before and after each workout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    202 views12 pages

    7week Olympic Squat Phase

    Uploaded by

    Leopoldo SF
    This 7-week training program focuses on Olympic weightlifting movements like the snatch and clean & jerk. It includes 5 training sessions per week with exercises performed at a percentage of the lifter's one rep max. Each session focuses on snatch, clean, or squat variations along with upper body assistance work like presses and pulls. Flexibility work is prescribed before and after each workout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 12

    art icle s.e lit e f t s.

    co m

    http://articles.elitefts.co m/training-articles/7-week-o lympic-squat-phase/

    7-Week Olympic Squat Phase


    5 sessions per week / Russian squat cycle Upper Body Work Included NOT ES : 1. FL = f rom f loor; Bkn = f rom below knees; HB = high blocks or power position;

    2. pulls = use % of best snatch or c&j plus __0___ kg 3. power snatch and power clean = use % of best power snatch or power clean 4. RDL = use % of best c&j or best f ront squat (depending on experience or ability) 5. combinations = use % of WEAKEST of the two or three segments 6. ** REPS x SET S ** (example: 24 means 4 sets of 2 reps) 7. *** whenever possible, take a 20-30 minute break between exercises 8. bef ore every workout: 10 minutes f lexibility work 9. af ter every workout: 5 minutes f lexibility work and 50-75 reps abdominal work

    Below is t he program in a phone and print er-f riendly f ormat .

    Week 1 Session 1 Exercise Snatch Percentages/Reps 50% 3 Reps 3 Stage Snatch Pulls 70% 6 Reps Core Work Stretch 2 Snatch Pulls (HB) *hold f or 3 sec at top Back Squats 50% 5 Reps 50% 5 Reps DB Press Reverse Hypers 3 Clean Pulls (HB) *hold f or 3 sec at top Back Squats 60% 5 Reps 65% 4 Reps 70% 4 Reps 80% 2 Reps x 6 Sets 80% 3 Reps x 3 Sets 80 Reps 65% 3 Reps 80% 6 Reps 80% 2 Reps x 6 Sets 90% 3 Reps x 2 Sets

    6 Reps x 4 Sets 10 Reps x 3 Sets 50% 5 Reps 50% 5 Reps 60% 5 Reps 65% 4 Reps 70% 4 Reps 80% 3 Reps x 6 Sets 80% 3 Reps x 3 Sets

    Snatch Grip Press

    8 Reps x 4 Sets

    *sitting in f ull squat/behind neck Reverse Hyper 4 Power Snatch 10 Reps x 3 Sets 50% 3 Reps Clean & Jerk 50% 3 Reps DB Straight Arm Strict Shrug Core Work 5 Back Squats 65% 3 Reps 65% 3 Reps 80% 2 Reps x 3 Sets 80% 2 Reps 85% 2 Reps 80% 2 Reps 85% 2 Reps

    8 Reps x 4 Sets 80 Reps 50% 65% 80%

    Back Squats

    50% 4 Reps

    65% 3 Reps 70% 5 Reps

    80% 2 Reps x 6 Sets 90% 4 Reps x 4 Sets

    RDLs *Percent Based of f Clean DB Press

    50% 6 Reps

    8 Reps x 4 Sets

    Week 2 Session 1 Exercise Snatch (FI) Percentages/Reps 50% 3 Reps Snatch Pulls (HB) 90% 60% 3 Reps 100% 70% 2 Reps x 5 Sets

    5 Reps x 5 Sets DB Press Reverse Hypers Core Work 2 Back Squats 6 Reps x 4 Sets 10 Reps x 3 Sets 80 Reps 50% 5 Reps Push/Press *Percent Based of f Snatch DB Straight Arm Strict Shrug 3 Clean (HB) 60% 6 Reps 65% 5 Reps 70% 5 Reps x 5 Sets 80% 4 Reps x 6 Sets 80%

    10 Reps x 3 Sets 60% 3 Reps 70% 3 Reps 80% 5 Reps 80% 2 Reps 90% 4 Reps x 4 Sets 85% 2 Reps x 3 Sets

    Clean Pulls (FI)

    70% 6 Reps

    Core Work Stretch 4 Snatch Pulls (HB) *hold f or 3 sec at top Front Squats

    80 Reps

    60% 5 Reps 50%

    70% 4 Reps 65%

    75% 3 Reps 80%

    80% 3 Reps

    85% 2 Reps x 3 Sets

    5 Reps Snatch Grip Press

    4 Reps

    2 Reps x 3 Sets

    6 Reps x 4 Sets

    *sitting in f ull squat/behind neck Reverse Hypers 5 Snatch Pulls (Bkn) 10 Reps x 3 Sets 70% 5 Reps Back Squats 50% 5 Reps DB Press 80% 4 Reps 65% 4 Reps 90% 3 Reps 80% 5 Reps x 6 Sets 80% 4 Reps 70% 5 Reps

    8 Reps x 3 Sets

    Week 3 Session 1 Exercise Power Cleans (FI) Percentages/Reps 50% 5 Reps Clean Pulls (HB) 90% 6 Reps Core Work Stretch 2 Snatch (HB) 50% 3 Reps Back Squats 50% 5 Reps DB Straight Arm Strict Shrug DB Press 3 Snatch Pulls (HB) 60% 3 Reps 65% 4 Reps 70% 3 Reps 80% 2 Reps x 6 Sets 75% 2 Reps 80% 2 Reps x 3 Sets 65% 4 Reps 100% 5 Reps 80% 3 Reps x 3 Sets 110% 4 Reps 100% 5 Reps 90% 6 Reps

    100 Reps

    8 Reps x 4 Sets 8 Reps x 4 Sets 70% 5 Reps 80% 4 Reps 65% 4 Reps 70% 3 Reps 90% 3 Reps 80% 6 Reps x 6 Sets 80% 2 Reps 85% 2 Reps 90% 1 Rep x 3 Sets 100% 2 Reps

    Back Squats Stretch 4 Clean (HB)

    50% 5 Reps 60% 4 Reps

    Clean Pulls (FI)

    60% 5 Reps

    70% 4 Reps

    80% 3 Reps x 3 Sets

    Core Work Stretch 5 Snatch (FI) *2 second pause at knees Front Squats

    100 Reps

    50% 3 Reps 50% 5 Reps

    60% 3 Reps 65% 4 Reps

    70% 2 Reps 80% 2 Reps x 6 Sets

    75% 2 Reps 1 Rep

    80%

    85% 1 Rep x 2 Sets

    Snatch Grip Press

    8 Reps x 3 Sets

    *sitting in f ull squat/behind neck DB Press *sitting on physio ball 8 Reps x 3 Sets

    Week 4 Session 1 Exercise Power Snatch (FI) Percentages/Reps 50% 5 Reps Snatch Pulls (HB) 90% 5 Reps x 5 Sets Core Work Stretch 2 Back Squats 50% 5 Reps Push/Press *Percent Based of f Snatch DB Press Hypers 3 Snatch (FI) *2 second pause at knees 60% 5 Reps 65% 4 Reps 70% 4 Reps 75% 3 Reps 75% 4 Reps 85% 5 Reps x 5 Sets 80% 3 Reps x 3 Sets 50 Reps 60% 4 Reps 70% 3 Reps 80% 2 Reps 85% 2 Reps 90% 1 Rep x 2 Sets

    6 Reps x 3 Sets 10 Reps x 3 Sets 50% 5 Reps 60% 4 Reps 70% 3 Reps 80% 2 Reps 85% 2 Reps 90% 1 Rep x 2 Sets

    Back Squats

    50% 5 Reps

    65% 4 Reps

    80% 2 Reps x 6 Sets

    DB Straight Arm Strict Shrug Hypers 4 Push Jerk

    6 Reps x 3 Sets 10 Reps x 3 Sets 60% 5 Reps 70% 4 Reps 60% 3 Reps 75% 3 Reps 70% 2 Reps x 4 Sets 80% 2 Reps x 3 Sets

    Snatch (HB)

    50% 4 Reps

    Core Work Stretch 5 Snatch Pulls (Bkn)

    50 Reps

    70% 5 Reps

    75% 4 Reps 65% 4 Reps

    80% 3 Reps 80% 3 Reps

    85% 3 Reps 90% 4 Reps x 4 Sets

    Back Squats

    50% 5 Reps

    DB Press *sitting on physio ball

    8 Reps x 3 Sets

    Week 5 Session 1 Exercise Cleans (FI) Percentages/Reps 50% 4 Reps Clean Pulls (HB) 70% 6 Reps Core Work Hypers Stretch 2 Snatch Pulls (HB) 50% 5 Reps Front Squat *Percent Based of f Snatch 50% 5 Reps 65% 4 Reps 65% 4 Reps 80% 3 Reps x 3 Sets 80% 2 Reps x 6 Sets 65% 3 Reps 80% 5 Reps 80% 2 Reps x 4 Sets 90% 4 Reps x 4 Sets

    100 Reps 10 Reps x 3 Sets

    DB Press Hypers 3 Split Jerk *From Rack Power Snatch (FI)

    8 Reps x 3 Sets 10 Reps x 3 Sets 60% 3 Reps 50% 3 Reps 70% 2 Reps 65% 2 Reps 1 Rep 80% 2 Reps 80% 50% 1 Reps 75% 2 Reps 90% 1 Rep x 2 Sets 70% 2 Reps 80% 2 Reps

    Core Work Stretch 4 Snatch Pulls (HB)

    100 Reps

    80% 5 Reps

    90% 4 Reps 65% 4 Reps

    100% 3 Reps 80% 2 Reps x 3 Sets

    90% 4 Reps

    80% 5 Reps

    Back Squats

    50% 5 Reps

    DB Straight Arm Strict Shrug Snatch Grip Press

    8 Reps x 4 Sets 6 Reps x 3 Sets

    *sitting in f ull squat/behind neck 5 Snatch (HB) 50% 3 Reps Back Squats 50% 4 Reps DB Straight Arm Strict Shrug 60% 3 Reps 70% 3 Reps 70% 2 Reps 85% 2 Reps 75% 2 Reps 95% 3 Reps x 3 Sets 80% 1 Rep x 3 Sets

    6 Reps x 3 Sets

    Week 6 Session 1 Exercise Snatch (FI) Percentages/Reps 50% 3 Reps Snatch Pulls (HB) 90% 6 Reps Core Work Hypers 60% 3 Reps 100% 5 Reps 70% 2 Reps x 4 Sets 110% 4 Reps 120% 3 Reps x 2 Sets

    100 Reps 8 Reps x 3 Sets

    Stretch 2 Back Squats 50% 5 Reps Push/Press *Percent Based of f Snatch DB Straight Arm Strict Shrug 3 Clean (HB) *From Rack Clean Pulls (FI) 50% 5 Reps 65% 4 Reps 60% 5 Reps 80% 2 Reps x 6 Sets 70% 5 Reps x 3 Sets

    6 Reps x 3 Sets 50% 3 Reps 70% 3 Reps 65% 3 Reps 80% 4 Reps x 4 Sets 80% 2 Reps 1 Rep 85% 90% 1 Rep x 4 Sets

    Core Work Stretch 4 Snatch Pulls (Bkn)

    50 Reps

    70% 3 Reps

    80% 3 Reps 65% 4 Reps

    85% 2 Reps 80% 3 Reps

    70% 3 Reps 90% 2 Reps

    80% 2 Reps 100% 2 Reps x 2 Sets

    Back Squats

    50% 5 Reps

    Core Work Stretch

    50 Reps

    Week 7 Session 1 Exercise Cleans (FI) Percentages/Reps 50% 3 Reps Clean Pulls (HB) 90% 6 Reps Core Work Hypers 60% 2 Reps 100% 5 Reps 70% 2 Reps x 4 Sets 110% 4 Reps 120% 3 Reps 130% 2 Reps

    100 Reps 10 Reps x 2 Sets

    Front Squat

    50% 5 Reps

    65%

    80% 2 Reps x 6 Sets

    Snatch Grip Push/Press 5 Reps Stretch 3 Snatch Pulls (HB) 90% 4 Reps x 4 Sets Back Squats 50% 5 Reps Stretch 4 Clean (HB) 50% 3 Reps Clean Pulls (FI) 80% 3 Reps x 5 Sets Core Work Stretch 5 Back Squats 50% 5 Reps Stretch 70% 3 Reps 85% 2 Reps 1 Rep 92% 3 Tests 1 Rep Each 50 Reps 65% 2 Reps 80% 1 Rep x 3 Sets 65% 4 Reps 80% 2 Reps x 3 Sets 5 Reps 4 Reps 4 Reps 3 Reps

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