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    4 Week Leg Strength Block

    Uploaded by

    Joe Gilmore
    This document contains a 4-week strength training program focused on leg exercises. It includes exercises like back squats, front squats, overhead squats, deadlifts, and Olympic weightlifting movements. Each week consists of 3-5 lifting sessions with 2-5 sets of 2-5 reps of various lower body exercises. The weights are progressively increased each week when possible. The goal is to build strength through compound lifts and increase weight loads over the course of the program.

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    © All Rights Reserved
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    4 Week Leg Strength Block

    Uploaded by

    Joe Gilmore
    984 views6 pages
    This document contains a 4-week strength training program focused on leg exercises. It includes exercises like back squats, front squats, overhead squats, deadlifts, and Olympic weightlifting movements. Each week consists of 3-5 lifting sessions with 2-5 sets of 2-5 reps of various lower body exercises. The weights are progressively increased each week when possible. The goal is to build strength through compound lifts and increase weight loads over the course of the program.

    Original Description:

    Fitness program

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    This document contains a 4-week strength training program focused on leg exercises. It includes exercises like back squats, front squats, overhead squats, deadlifts, and Olympic weightlifting movements. Each week consists of 3-5 lifting sessions with 2-5 sets of 2-5 reps of various lower body exercises. The weights are progressively increased each week when possible. The goal is to build strength through compound lifts and increase weight loads over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    984 views6 pages

    4 Week Leg Strength Block

    Uploaded by

    Joe Gilmore
    This document contains a 4-week strength training program focused on leg exercises. It includes exercises like back squats, front squats, overhead squats, deadlifts, and Olympic weightlifting movements. Each week consists of 3-5 lifting sessions with 2-5 sets of 2-5 reps of various lower body exercises. The weights are progressively increased each week when possible. The goal is to build strength through compound lifts and increase weight loads over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6
    At a glance
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    The document outlines a 4-week strength training program focused on lower body exercises like squats, deadlifts, and Olympic weightlifting movements.

    Exercises mentioned include back squats, jerks, push presses, snatch, clean and jerk, overhead squats, SLDLs, and snatch high pulls.

    Sets of 3-5 reps are prescribed for most exercises, with some heavier singles also included. Back squats are done in sets of 8-10 reps. Deadlifts and overhead squats sometimes have the last sets increased in weight.

    1 RM

    B. Squat
    F. Squat
    OH Squat

    160
    136
    90

    Exercise

    Weight

    Week 1

    Snatch
    C&J
    Clean
    Jerk

    91
    120
    120
    120

    Power Snatch
    Power Clean
    Power Jerk
    Push Press

    80
    96
    106
    97

    Rep/Set

    Back Squat

    104

    10r3s

    Jerk BTN

    84

    3r5s

    Back Squat

    120

    5r5s

    Hang Snatch (Mid


    Thigh)

    59

    3r5s

    Push Press

    73

    5r4s

    Hang Clean (Mid


    Thigh)

    78

    3r5s

    Halting Snatch
    Deadlift (hip)

    73

    3r3s

    Jerk Dip Squat

    96

    5r3s

    Halting Clean
    Deadlift

    96

    3r3s

    Overhead Squat

    54

    3r5s

    SLDL

    96

    5r3s

    Week 2

    Back Squat

    112

    10r3s

    Jerk BTN

    90

    3r5s

    Back Squat

    128

    5r5s

    Hang Snatch (Mid


    Thigh)

    59

    3r2s

    Push Press

    73

    5r2s

    Hang Clean (Mid


    Thigh)

    78

    3r2s

    64

    3r3s

    78

    5r2s

    84

    3r3s

    73

    3r

    102

    5r3s

    96

    77

    3r2s

    102

    3r2s

    59

    3r2s

    104

    5r3s

    63

    3r3s

    Halting Snatch
    Deadlift (hip)

    Overhead Squat

    Jerk Dip Squat

    Halting Clean
    Deadlift (upper
    thigh)

    SLDL

    Week 3

    Back Squat

    117

    10r3s

    Hang Snatch (Mid


    Thigh)

    64

    3r5s

    Halting Snatch
    Deadlift (hip)

    77

    3r3s

    Overhead Squat

    63

    3r5s

    Up weight on last set of squats; last 2


    sets of DL and OHS

    Week 4

    Jerk BTN

    Push Press

    Jerk Dip Squat

    3
    90

    3r3s

    Back Squat

    133

    5r5s

    96

    3r2s

    Hang Clean (Mid


    Thigh)

    84

    3r5s

    73

    5r

    Halting Clean
    Deadlift

    102

    3r3s

    78

    5r2s

    SLDL

    104

    5r

    82

    5r

    112

    5r3s

    102

    5r3s

    Last 2 sets for


    cleans

    Snatch

    55

    2r5s

    Clean and Jerk

    72

    1r5s

    Back Squat

    80

    2r3s

    Power Snatch

    Power Clean &


    Power Jerk

    Focus on accelerating up on back squats

    Squat Jump

    3
    48

    1r4s

    Snatch

    55

    1r5s

    56

    1r3s

    Clean and Jerk

    72

    1r5s

    58

    1r4s

    Back Squat

    64

    2r3s

    67

    1r3s

    3r3s

    Focus on accelerating up on back squats

    Squat Jump

    3r3s

    Unloaded, controlled squat to bottom position, immediate transition and maximal


    speed into vert. jump

    Catalyst Athletics 4-Week Leg Strength Block 1


    Hang work can be done from blocks

    High-lighted field = Up weight if you can/feel good - NO failed reps.


    Last set only unless otherwise specified
    4

    3r4s

    Back Squat

    128

    3r8s

    Power Clean

    62

    3r4s

    Snatch

    64

    3r2s

    Power Jerk

    69

    3r4s

    68

    2r3s

    Snatch High-Pull

    64

    5r3s

    84

    3r2s

    90

    2r3s

    64

    3r3s

    Rest

    52

    Rest

    Power Snatch

    Clean and Jerk

    Snatch High-Pull

    4
    Power Snatch

    Power Clean

    3r2s

    Back Squat

    136

    3r8s

    56

    3r2s

    Snatch

    68

    3r2s

    62

    3r2s

    73

    2r2s

    67

    3r2s

    90

    3r2s

    69

    3r2s

    96

    2r2s

    74

    3r2s

    64

    3r

    64

    3r2s

    68

    3r2s

    68

    3r

    Clean and Jerk

    Snatch High-Pull

    Rest

    Snatch High-Pull

    52

    Rest

    Power Jerk

    4
    Power Snatch

    5
    52

    3r

    56

    6
    Snatch

    3r2s

    73

    3r

    60

    3r

    77

    2r

    Power Clean

    62

    3r

    73

    2r2s

    67

    3r2s

    90

    3r

    72

    3r

    96

    3r

    Power Jerk

    69

    3r

    102

    2r

    74

    3r2s

    96

    2r2s

    80

    3r

    Back Squat

    141

    3r8s

    Snatch High-Pull

    68

    5r3s

    Snatch High-Pull

    68

    3r3s

    Rest

    3r

    Rest

    68

    Clean and Jerk

    Starting lifts from week 1

    1r5s

    Back Squat

    Test max

    Snatch

    86

    Hang Power Clean


    and Power Jerk

    64

    1r5s

    Snatch

    Heavy Single

    C&J

    120

    3r3s

    Clean and Jerk

    Heavy Single

    Clean

    120

    80%

    Jerk

    120

    Snatch

    72.8

    Power Snatch

    80

    C&J

    96

    Power Clean

    96

    Power Jerk

    106

    Box Jump

    Rest

    48

    Rest

    Hang Power
    Snatch

    Don't expect snatch or


    clean and jerk PRs today.
    Do what you can, and if
    you can't break 80%,
    throw in a few more
    singles between 70-80%.

    Push Press

    97

    B. Squat

    160

    F. Squat

    130

    OH Squat

    90

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