Exercise 1RM Programs by: www.deltaweightlifting.

com
Snatch 150 * ALL exercise selection, percentages, and programs written and creat
C&J 200 * This spreadsheet contains 5 different programs created by DeltaWei
Back Squat 300 * Deltaweightlifting is the creator and owner of these programs. They
Front Squat 400 Spreadsheet by: http://owlsheets.blogspot.com
* owlsheets is only responsible for compiling the given programs into s
Notes: All programs provided by Deltaweightlifting have been listed; p
* These are individual programs designed to address specific issues or
* These programs are not a consecutive/complete training block to pea
* Percantages for all exercises are based on either Snatch and C&J, or B
* Review the tab 'Program Information & Details' for information on se
* Enter your 1RM above and all spreadsheets will automatically updat
* Be careful editing any sheets or cells; changes may mix up the percen
Original cycles can be found at:
 www.deltaweightlifting.com
percentages, and programs written and created by Delta Weightlifting
ains 5 different programs created by DeltaWeightlifting to address defecits in your training
he creator and owner of these programs. They were kind enough to publish this information online
http://owlsheets.blogspot.com
onsible for compiling the given programs into spreadsheets from their original PDF format.
vided by Deltaweightlifting have been listed; please visit their website
ograms designed to address specific issues or weaknesses in your training
t a consecutive/complete training block to peak for a competition
rcises are based on either Snatch and C&J, or Back and Front Squat
am Information & Details' for information on selecting the correct program
and all spreadsheets will automatically update to reflect your numbers
sheets or cells; changes may mix up the percentage calculations
http://www.deltaweightlifting.com/free-training-templates/
elta Weightlifting
g to address defecits in your training
nd enough to publish this information online

heets from their original PDF format.

sit their website
sses in your training
competition
Front Squat
the correct program
ect your numbers

ng-templates/
2 Week Transitional 3 Week Deficit Cycle
This is a sample 2 week cycle that This is a sample 3 week cycle that we have used in
we have used in the past when the past to improve our athlete’s ability to properly
transitioning from a major use their legs from the point of breaking the bar off
competition to a new training the ground to the point of explosion.  In order to to
cycle. achieve this, we have our athletes perform the
snatch, clean, and extensions from a deficit.

The volume is high and the

intensity is low in order to
promote circulation, recovery,
and hypertrophy of the The deficit requires the hips to start in a lower
muscles in order to prepare the position and puts more emphasis on the legs to
body for heavier intensities in move the bar.  Additionally, since the bar has to
the future closer to a travel a great distance, it trains the athlete to push
with their legs longer in order to move the bar.
competition.

This is a great template for those athletes who use

their backs too much off the floor, and/or do not
utilize their legs enough and initiate the explosion
phase too soon.
4 Week Rate of Force Development Cycle
This is a sample 4 week cycle that we have used in the past to
improve not only our athlete’s ability to forcefully use their legs
in the explosion phase of the lift, but also their body position at
the point of explosion.  In order to achieve this, we have our
athletes perform the snatch and clean from the blocks at the
power position.

Not only does this put the athlete in the proper position at this
point in the lift (i.e. knees slightly bent, shoulders directly on
top of the bar, and the bar positioned close, but not touching
the point of contact with the hip), but it also trains the athlete
to generate large amounts of force in a very short amount of
time, which will ultimately transfer to a more explosive finish.

This is a great template for those athletes who get their

shoulder behind the bar too soon, come up on their toes too
early, and/or need to learn to use their legs more.
4 Week Velocity Improvement Cycle
This is a sample 4 week cycle that we have used in the past
to improve our athlete’s body position, speed, and timing
through the explosion phase of the lift once the barbell
has passed the knee.  In order to achieve this, we have our
athletes perform the snatch and clean from the blocks
above the knee (just above the knee to mid thigh).

Not only does this put the athlete in the proper position  at
this point in the lift (i.e. shoulders over the bar, chest up,
knees bent, but still able to feel tension in the hamstrings,
arms relaxed and stretched), but it also trains the athlete
to be more powerful in the explosion phase and speedier
in the transition.

This is a great template for those athletes who may have

troubles making contact with the bar, or those athletes
who need to increase the speed and timing of the
explosion phase and transition into the receiving position.
4 Week Coordination Improvement Cycle
This is a sample 4 week cycle that we have used in the past to
improve our athlete’s body positions and coordination when
transitioning from below to above the knee. In order to
achieve this, we have our athletes perform the snatch and
clean from the hang below the knee.

Not only will this help improve an athlete’s coordination in the

transition from below to above the knee, it will also help to
improve eccentric strength, body positions, and body velocity.
Lowering oneself into the below the knee position allows the
athlete to feel the proper positions in the eccentric phase and
forces the athlete to properly use the legs which will raise body
(hips and shoulders) in a coordinated fashion.

This is a great template for those athletes who may raise their
hips too soon or have troubles getting the knees out of the way
once the bar is broken off the ground.
2 Week Transitional
Week 1
Day1 WT REPS WT REPS WT REPS WT REPS WT REPS
Back Squat 180 10 180 10 180 10
Muscle Snatch 90 3 90 3 90 3 90 3 90 3
Snatch Push-Press 90 4 105 4 120 4 120 4 120 4
Snatch Extension (Slow Descent) 120 4 120 4 120 4 120 4 120 4
Body-Building/Hypertrophy

Day 2 WT REPS WT REPS WT REPS WT REPS WT REPS

Box Jumps 3 sets of 5
Power Snatch + Snatch Push Press + OH Squat 90 3+3+3 97.5 3+3+3 105 3+3+3 105 3+3+3 105 3+3+3
Power Clean + Front Squat + Jerk 120 3+3+3 130 3+3+3 140 3+3+3 140 3+3+3 140 3+3+3
Body-Building/Hypertrophy

Day 3 WT REPS WT REPS WT REPS WT REPS WT REPS

Broad Jumps 10x
Clean Extension + Clean 120 3+1 140 3+1 150 3+1 150 3+1 150 3+1
Push-Press 120 4 130 4 130 4 130 4 130 4
Clean Extension (Slow Descent) 160 4 160 4 160 4 160 4 160 4
Unilateral Squats * 4 sets of 5, each leg
*Lunges, Step-ups, Bulgarian splits, etc.
Body-Building/Hypertrophy

Day 4 WT REPS WT REPS WT REPS WT REPS WT REPS

Back Squat 180 10 180 10 180 10
Snatch Extension + Snatch 90 3+1 105 3+1 113 3+1 113 3+1 113 3+1
Power Snatch Balance with Pause into OH Squat 90 3 105 3 120 3 120 3 120 3
Body-Building/Hypertrophy

Day 5 WT REPS WT REPS WT REPS WT REPS WT REPS

Snatch + Overhead Squat 90 3+2 105 3+2 113 3+2 113 3+2 113 3+2
Clean + Front Squat 120 3+2 140 3+2 150 3+2 150 3+2 150 3+2
Pause Jerk 120 2 140 2 150 2 150 2 150 2
 Week 2
WT REPS Day 1 WT REPS
Back Squat 180 5
Muscle Snatch (Increase weight if possible) 90 3
120 4 Snatch Push-Press + OH Squat 90 4+2
Snatch Extension (Slow Descent) 127.5 4
Body-Building/Hypertrophy

Day 2 WT REPS
Box Jumps 3 sets of 5
Power Snatch + Snatch Push Press + OH Squat 90 3+3+3
Power Clean + Front Squat + Jerk 120 3+3+3
Body-Building/Hypertrophy

WT REPS WT REPS Day 3 WT REPS

Broad Jumps 10x
150 3+1 150 3+1 Clean Pull to Hip + Clean 120 3
Push-Press 120 4
Clean Extension (Slow Descent) 170 4
Unilateral Squats* 4 sets of 5, each leg
*Lunges, Step-ups, Bulgarian splits, etc.*
Body-Building/Hypertrophy

WT REPS WT REPS Day 4 WT REPS

Back Squat 180 5
113 3+1 113 3+1 Snatch Extension + Snatch 90 3
120 3 Power Snatch Balance with Pause into OH Squat 90 3
Body-Building/Hypertrophy

WT REPS WT REPS Day 5 WT REPS

113 3+2 Snatch + Overhead Squat 90 3+2
150 3+2 Clean + Front Squat 120 3+2
150 2 150 2 Pause Jerk 120 2
 WT REPS WT REPS WT REPS WT REPS WT REPS
210 5 210 5 210 5 210 5 210 5
90 3 90 3 90 3 90 3
105 4+2 120 4+2 120 4+2 120 4+2 120 4+2
128 4 128 4 128 4 128 4

WT REPS WT REPS WT REPS WT REPS

97.5 3+3+3 105 3+3+3 105 3+3+3 105 3+3+3

130 3+3+3 140 3+3+3 140 3+3+3 140 3+3+3

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

140 3 150 2 150 2 150 2 150 2 150 2

130 4 130 4 130 4 130 4
170 4 170 4 170 4 170 4
4 sets of 5, each leg

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

210 5 225 4 225 4 225 4 225 4 225 4
105 3 113 2 113 2 113 2 113 2 113 2
105 3 120 3 120 3 120 3 120 3

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

105 3+2 113 3+2 120 3+2 120 3+2 120 3+2
140 3+2 150 3+2 160 3+2 160 3+2 160 3+2
140 2 150 2 160 2 160 2 160 2 160 2
3 Week Deficit Cycle
Week 1
Day 1 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS
Muscle Snatch 90 3 90 3 90 3 90 3
Power Snatch 90 3 105 2 113 2 113 2 113 2 112.5 2
Back Squat 180 3 210 3 240 3 240 3 240 3 240 3
Snatch Extension (from deficit) 135 3 135 3 135 3

Day 2 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Power Clean (from deficit) 120 3 140 3 140 3 140 3
Clean (from deficit) 120 3 140 3 160 3 160 3 160 3 160 3
Front Squat 240 3 280 3 320 3 320 3 320 3
Clean Extension (from deficit) 180 3 180 3 180 3

Day 3 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Box Jump 5 sets of 3
Power Clean 120 3 140 2 150 2 150 2 150 2 150 2
Jerk 120 2 140 2 160 2 170 2 170 2 170 2
Push-Press 120 3 130 3 140 3 150 2 150 2 150 2
Press 5 sets of 4

Day 4 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Vertical Jump 10 reps
Power Snatch (from deficit) 90 3 105 3 105 3 105 3
Snatch (from deficit) 90 3 105 3 120 3 120 3 120 3 120 3
Back Squat 180 3 210 3 240 3 255 2 255 2 255 2
Snatch Pull to Hip 180 1 180 1 180 1

Day 5 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Snatch 90 2 105 2 120 2 128 1 135 1 120 3 120 3
C&J 120 2 140 2 160 2 170 1 180 1 160 3 160 3
Front Squat 240 3 280 3 320 3 340 3 320 2 320 2
 Week 2
Day 1 WT REPS WT REPS WT REPS WT REPS WT
Muscle Snatch 90 3 90 3 90 3
Power Snatch 90 3 105 2 113 1 113 1 113
Back Squat 180 3 210 3 240 3 255 2 255
Snatch Extension (from deficit) 143 2 143 2 143 2 143 2

Day 2 WT REPS WT REPS WT REPS WT REPS WT

Power Clean (from deficit) 120 3 140 3 140 3 140 3
Clean (from deficit) 120 2 140 2 160 2 170 2 170
Clean Extension (from deficit) 190 2 190 2 190 2 190 2

Day 3 WT REPS WT REPS WT REPS WT REPS WT

Box Jump 5 sets of 3
Power Clean 120 3 140 2 150 1 150 1 150
Jerk 120 2 140 2 160 2 170 1 170
Push-Press 120 3 130 3 140 3 150 2 150
Front Squat 240 3 280 3 320 3 320 3 320

Day 4 WT REPS WT REPS WT REPS WT REPS WT

Broad Jump 10 reps
Power Snatch (from deficit) 90 3 105 3 105 3 105 3
Snatch (from deficit) 90 2 105 2 120 2 128 2 128
Snatch Press + Overhead Squat 4 sets of 3+3

Day 5 WT REPS WT REPS WT REPS WT REPS WT

Snatch 90 3 105 3 120 3 128 2 135
WT REPS C&J 120 3 140 3 160 3 170 2 180
120 3 Back Squat 180 3 210 3 240 3 255 2 270
160 3
 Week 3
REPS WT REPS WT REPS Day 1 WT REPS
Muscle Snatch 90 3
1 113 1 113 1 Power Snatch 90 2
2 255 2 Back Squat 180 3
Snatch Extension (from deficit) 128 3

REPS WT REPS WT REPS Day 2 WT REPS

Power Clean (from deficit) 120 3
2 170 2 170 2 Clean (from deficit) 120 2
Clean Extension (from deficit) 170 3

REPS WT REPS WT REPS Day 3 WT REPS

Box Jump 5 sets of 3
1 150 1 150 1 Power Clean 120 2
1 170 1 170 1 Jerk 120 2
2 150 2 Push-Press 120 3
3 Press 5 sets of 3

REPS WT REPS WT REPS Day 4 WT REPS

Broad Jump 10 reps
Power Snatch (from deficit) 90 3
2 128 2 128 2 Snatch (from deficit) 90 2
Front Squat 240 3

REPS WT REPS WT REPS WT REPS WT REPS Day 5 WT REPS

1 128 2 135 1 128 2 135 1 Snatch 90 2
1 170 2 180 1 170 2 180 1 C&J 120 2
1 255 2 270 1 255 2 270 1 Back Squat 180 3
WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS
90 3
97.5 2 105 1 113 1 120 1 120 1 120 1 105 2
210 3 240 3 255 3 255 3 255 3
128 3 128 3

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

140 3 140 3 140 3
140 2 160 2 170 2 180 1 160 2 160 2
170 3 170 3

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

130 2 140 1 150 1 160 1 160 1 160 1 140 2

140 2 160 2 170 1 180 1 180 1 180 1 160 2
130 3 140 3 150 2 150 2

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

105 3 105 3 105 3

105 2 120 2 128 2 135 1 120 2 120 2
280 3 320 3 340 2 340 2

WT REPS WT REPS WT REPS WT REPS WT REPS

105 2 120 2 128 2 128 2 128 2
140 2 160 2 170 2 170 2 170 2
210 3 240 3 255 2 240 3 240 3
4 Week Rate of Force Development Cycle
Week 1
Day 1 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS
Back Squat 180 5 210 5 225 5 225 5 225 5 225 5 225 5
Muscle Snatch (Increase weight if 90 3 97.5 2 97.5 2 97.5 2 97.5 2 97.5 2
possible on last 4 sets)

Snatch Balance 90 3 105 3 120 2 128 2 128 2 128 2 128 2

Snatch Extension (pause at knee) 135 3 135 3 135 3 135 3

Body-Building/Hypertrophy

Day 2 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Broad Jump to Vertical Jump 10 attempts
Power Snatch (from blocks at power 90 3+3 97.5 3+3 97.5 3+3 97.5 3+3 97.5 3+3 97.5 3+3
position) + OH Squat
Push Jerk 120 3 140 2 140 2 150 2 150 2 150 2 150 2
Snatch RDL 127.5 4 128 4 128 4 128 4
Body-Building/Hypertrophy

Day 3 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Triple Jumps 10 attempts
Power Clean (from blocks at power
120 3 130 3 130 3 130 3 130 3 130 3
position) + Push Press
Front Squat 240 4 280 4 300 4 300 4 300 4 300 4 300 4
RDL 170 4 170 4 170 4 170 4
Unilateral Squats * 4 sets of 5, each leg
*Lunges, Step-ups, Bulgarian splits, etc.
Body-Building/Hypertrophy

Day 4 WT REPS WT REPS WT REPS WT REPS WT REPS

Power Snatch 90 4 105 4 105 4 105 4 105 4
Power Clean + Push Jerk 120 4 140 4 140 4 140 4 140 4
Clean Extension (Pause at knee) 180 3 180 3 180 3 180 3
Body-Building/Hypertrophy

Day 5 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Back Squat 180 2 210 2 240 2 240 2 240 2 240 2 240 2
Snatch 90 3 105 3 120 3 120 3 120 3 120 3
C&J 120 3+2 140 3+2 160 3+1 160 3+1 160 3+1 160 3+1
 Week 2
REPS Day 1 WT REPS WT REPS WT REPS WT REPS WT REPS
Back Squat 180 5 210 10 225 5 225 5 225 5
Muscle Snatch (Work to Heavy Single; 100 1 90 2 90 2 90 2
input heaviest single into yellow box
Snatch Balance (Increase weight if 90 3 105 3 120 2 128 2 128 2
possible on last 4 sets)
Snatch Extension (pause at knee) 135 4 135 4 135 4 135 4
Body-Building/Hypertrophy

REPS Day 2 WT REPS WT REPS WT REPS WT REPS WT REPS

Broad Jump to Vertical Jump 10 attempts
Snatch (from blocks at power position) 90 3 97.5 3 105 3 105 3 105 3

Push Jerk 120 3 140 2 150 2 150 2 160 2

Snatch RDL 135 4 135 4 135 4 135 4 135 4
Body-Building/Hypertrophy

Day 3 WT REPS WT REPS WT REPS WT REPS WT REPS

Triple Jumps 10 attempts
Clean (from blocks at power position) 120 3 130 3 140 3 140 3 140 3

Push-Press 120 3 130 3 140 2 140 2 140 2

Front Squat 240 3 280 3 320 3 320 3 320 3
RDL 180 4 180 4 180 4 180 4 180 4
Body-Building/Hypertrophy

Day 4 WT REPS WT REPS WT REPS WT REPS WT REPS

Box Jumps 5 sets of 3
Power Snatch 90 3 105 3 113 2 113 2 113 2
Power Clean + Push Jerk 120 3 140 3 150 2 150 2 150 2
Clean Extension (Pause at knee) 180 4 180 4 180 4 180 4
Unilateral Squats * 4 sets of 5, each leg
*Lunges, Step-ups, Bulgarian splits, etc.
WT REPS Body-Building/Hypertrophy
240 2
Day 5 WT REPS WT REPS WT REPS WT REPS WT REPS
Back Squat 180 3 210 3 240 3 240 3 240 3
Snatch 90 3 105 3 120 3 120 3 120 3
C&J 120 3+2 140 3+2 160 3+1 160 3+1 160 3+1
 Week 3
WT REPS WT REPS Day 1 WT REPS WT REPS
Back Squat 180 5 210 5
Snatch (No Moving Feet) 90 3 105 3

128 2 128 2 Snatch Balance (Increase weight if possible on last 90 3 105 3

4 sets)
Snatch Extension (No Moving Feet) 95 4 95 4
Body-Building/Hypertrophy

WT REPS WT REPS WT REPS Day 2 WT REPS WT REPS

Reactive Jumps 6 sets of 3
105 3 105 3 Snatch (from blocks at power position) 90 3 97.5 3
(Increase weight if possible on last 4 sets)
160 2 160 2 160 2 Push Jerk + Jerk 120 1+2 140 1+2
Snatch RDL 142.5 4 142.5 4
Body-Building/Hypertrophy

WT REPS WT REPS Day 3 WT REPS WT REPS

Broad Jumps 10 attempts
140 3 140 3 Clean (from blocks at power position) 120 3 130 3
(Increase weight if possible on last 4 sets)
140 2 140 2 Behind Neck Push Press 120 3 130 3
320 3 Front Squat 240 3 280 3
RDL 190 4 190 4
Body-Building/Hypertrophy

WT REPS Day 4 WT REPS WT REPS

Box Jumps 5 sets of 3
113 2 Partial Back Squat 330 2 330 2
150 2 Snatch Pull to Hip + Power Snatch 90 3 105 3
Clean Pull to Hip + Power Clean 120 3 140 3
Clean Extension (Pause at Knee) 190 4 190 4

Day 5 WT REPS WT REPS

Back Squat 180 3 210 3
WT REPS WT REPS WT REPS Snatch (Increase weight if possible on last 4 sets) 90 3 105 3
240 3 240 3 240 3 C&J (Increase weight if possible on last 4 sets) 120 3+2 140 3+2
120 3
160 3+1
WT REPS WT REPS WT REPS WT REPS WT REPS
225 5 225 5 225 5 225 5 225 5
105 3 105 3 105 3

120 2 127.5 2 127.5 2 127.5 2 127.5 2

95 4 95 4

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

105 2 105 2 105 2 105 2 105 2 105 2

130 1+2 160 1+1 160 1+1 160 1+1 160 1+1 160 1+1
142.5 4 142.5 4 142.5 4

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

140 2 140 2 140 2 140 2 140 2 140 2

140 2 140 2 140 2 140 2 140 2

320 3 320 3 320 3 320 3 320 3
190 4 190 4 190 4

WT REPS WT REPS WT REPS WT REPS

330 2
112.5 2 112.5 2 112.5 2 112.5 2
150 2 150 2 150 2 150 2
190 4 190 4

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

240 3 240 3 240 3 240 3 240 3 240 3
120 3 120 3 120 3 120 3
160 3+1 160 3+1 160 3+1 160 3+1
Week 4
Day 1 WT REPS WT REPS WT REPS WT REPS WT REPS WT
Back Squat 180 4 210 4 240 4 240 4 240 4 240
Snatch (No Moving Feet) 90 3 105 3 105 3 105 3 105 3

Snatch Balance (Increase weight if possible on last 4 sets) 90 3 105 3 120 2 128 1 135 1 135

Snatch Pull to Hip + Snatch Extension 150 2 150 2 150 2 150 2 150 2
Body-Building/Hypertrophy

Day 2 WT REPS WT REPS WT REPS WT REPS WT REPS WT

Reactive Jumps 6 sets of 3
Snatch (from blocks at power position) (Work to Heavy Single; 100 H.S. 90 2 90 2 90 2 90 2
input heaviest single into yellow box)
Push Jerk + Jerk (Increase weight if possible on last 4 sets) 120 1+2 140 1+2 130 1+2 160 1+1 160 1+1 160
Snatch RDL 150 3 150 3 150 3 150 3 150 3
Body-Building/Hypertrophy

Day 3 WT REPS WT REPS WT REPS WT REPS WT REPS WT

Broad Jumps 10 attempts
Clean (from blocks at power position) (Work to Heavy 100 H.S. 90 2 90 2 90 2 90 2
Single; input heaviest single into yellow box
Push Press 120 4 130 4 130 4 130 4 130 4
Front Squat 240 4 280 4 320 4 320 4 320 4 320
RDL 200 3 200 3 200 3 200 3 200 3
Body-Building/Hypertrophy

Day 4 WT REPS WT REPS WT REPS WT REPS WT REPS WT

Box Jumps 5 sets of 3
Partial Back Squat 345 2 345 2 345 2
Power Snatch 90 3 105 3 113 2 113 2 120 1 120
Power Clean + Push Jerk 120 3 140 3 150 2 150 2 160 1 160
Clean Pull to Hip + Clean Extension 200 2 200 2 200 2 200 2 200 2
Body-Building/Hypertrophy

Day 5 WT REPS WT REPS WT REPS WT REPS WT REPS WT

Back Squat 180 3 210 3 240 3 240 3 240 3 240
Snatch 90 2 105 2 120 2 128 2 128 2 128
C&J 120 2 140 2 160 2 170 2 170 2 170
REPS WT REPS WT REPS WT REPS
4

1 135 1 135 1 135 1

REPS WT REPS WT REPS

1+1 160 1+1 160 1+1

REPS

REPS WT REPS

1 120 1
1 160 1

REPS WT REPS WT REPS

3 240 3 240 3
2 128 2
2 170 2
4 Week Velocity Cycle
Week 1
Day 1 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS
Back Squat 180 3 210 3 240 3 240 3 240 3
Muscle Snatch 90 3 90 3 90 3 90 3 90 3

Snatch (No Moving Feet) 90 3 105 3 120 3 120 3 120 3 120 3 120 3
Snatch Extension 157.5 2 158 2 158 2 158 2 158 2
Body-Building/Hypertrophy

Day 2 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Vertical Jumps 10 attempts

Power Snatch (from blocks above knee) + 90 4 105 3 105 3 105 3 105 3
OH Squat
Jerk 120 3 140 3 160 2 160 2 160 2 160 2 160 2
Snatch RDL 150 4 150 4 150 4 150 4
Body-Building/Hypertrophy

Day 3 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Single Leg Box Jumps 5 sets of 3, each leg

Power Clean (from blocks above knee) +
Push Press 120 4 140 3 140 3 140 3 140 3

Front Squat 240 3 280 3 320 2 320 2 320 2 320 2 320 2

RDL 200 4 200 4 200 4 200 4
Seated Press 5 sets of 4
Body-Building/Hypertrophy

Day 4 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Single Leg Triple Jump 10 per leg

Partial Back Squat 345 2 345 2 345 2

Power Snatch (pause at knee) 90 3 105 3 113 2 113 2 113 2 113 2 113 2
Power Clean (pause at knee) + Push Jerk 120 3 140 3 150 2 150 2 150 2 150 2 150 2
Clean Extension 210 2 210 2 210 2 210 2 210 2
Body-Building/Hypertrophy

Day 5 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Back Squat 180 3 210 3 240 2 240 2 240 2 240 2 240 2
Snatch 90 3 105 3 120 2 128 2 128 2 128 2 128 2
C&J 120 3 140 3 160 2 170 2 170 2 170 2 170 2
 Week 2 (4 Day Week)
REPS Day 1 WT REPS WT REPS WT REPS WT REPS WT
Snatch (No Moving Feet) 90 3 105 3 120 3 120 3 120
Snatch Pull (to hip) + Snatch Extension 158 2 158 2 158 2 158 2 158

Back Squat 180 3 210 3 240 4 240 4 240

Body-Building/Hypertrophy

Day 2 WT REPS WT REPS WT REPS WT REPS WT

REPS Vertical Jumps 10 attempts
Partial Back Squat 360 1 360 1 360 1

Snatch from blocks (Above Knee) 90 3 105 3 113 3 113 3 113

Jerk (Increase weight if possible on last 4 sets) 120 3 140 3 160 2 160 2 160
Snatch RDL 150 3 150 3 150 3 150 3 150
Body-Building/Hypertrophy

REPS Day 3 WT REPS WT REPS WT REPS WT REPS WT

Single Leg Box Jumps 5 sets of 3, each leg

Clean from blocks (Above Knee) 120 3 140 3 150 3 150 3 150

Push Press 120 3 130 3 140 3 140 3 140

1+1/4 Front Squat 240 3 280 3 280 3 280 3 280
RDL 200 3 200 3 200 3 200 3 200

Day 4 WT REPS WT REPS WT REPS WT REPS WT

REPS Snatch 90 3 105 3 120 2 128 2 128
C&J 120 3 140 3 160 2 170 2 170

Back Squat 180 3 210 3 240 3 255 3 255

WT REPS
240 2
 Week 3
REPS WT REPS WT REPS Day 1 WT REPS WT REPS
3 120 3 120 3 Power Snatch 90 3 105 3
2 Snatch Extension (Pause at Power Position) 150 3 150 3

4 Back Squat 180 3 210 3

Body-Building/Hypertrophy

REPS WT REPS WT REPS Day 2 WT REPS WT REPS

Broad Jump + Vertical Jump no value given from DeltaWeightlifting, c
Snatch from blocks (Above Knee) 90 2 105 2

3 113 3 Jerk 120 3 140 3

2 160 2 160 2 Snatch Pull to Hip 165 2 165 2

3 Body-Building/Hypertrophy

Day 3 WT REPS WT REPS

REPS WT REPS Single Leg Box Jumps 5 sets of 3, each leg
Clean from blocks (Above Knee) 120 2 140 2

3 150 3
Push Press 120 3 130 3
3 140 3 1+1/4 Front Squat 240 3 280 3
3 280 3 Clean Pull to Hip 220 2 220 2
3
Day 4 WT REPS WT REPS
REPS WT REPS WT REPS WT REPS Single Leg Triple Jump 10 on each leg
2 128 2 128 2 Partial Back Squat 360 1 360 1
2 170 2 170 2 Power Clean 120 3 140 3

3 255 3 255 3 Push Jerk (No Foot Movement) 120 3 140 3

Clean Extension (Pause at Power Position) 200 3 200 3

Day 5 WT REPS WT REPS

Snatch 90 3 105 3
C&J 120 3 140 3
Back Squat 180 2 210 2
 Week 4
WT REPS WT REPS WT REPS WT REPS Day 1
105 3 105 3 105 3 Power Snatch + Overhead Squat
150 3 150 3 Snatch Extension (Pause at Power Position)

240 3 255 2 255 2 255 2 Back Squat

Body-Building/Hypertrophy

WT REPS WT REPS WT REPS WT REPS WT REPS Day 2

given from DeltaWeightlifting, consider 10 attempts Broad Jump + Vertical Jump
120 2 120 2 120 2 120 2 Snatch from blocks (Above Knee) (Work
up to Heavy Single)

160 2 170 2 170 2 170 2 170 2 Push Jerk (No Foot Movement)

165 2 165 2 Snatch Pull to Hip

Body-Building/Hypertrophy

WT REPS WT REPS WT REPS WT REPS Day 3

Triple Jump
160 2 160 2 160 2 160 2 Jumping Back Squat (40-50%, cells lists
45%)

140 3 140 3 140 3 140 3 Power Clean

280 3 280 3 280 3 280 3 Jerk (Work up to Heavy Single)
220 2 220 2 Clean Extension (Pause at Power Position)
Body-Building/Hypertrophy
WT REPS WT REPS WT REPS WT REPS
Day 4
360 1 Box Jumps
140 3 140 3 140 3 Clean from blocks (Above Knee) (Work up
to Heavy Single)
150 2 150 2 150 2 150 2 Push Press
200 3 200 3 1+1/4 Front Squat
Clean Pull to Hip
WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS Body-Building/Hypertrophy
120 2 128 2 128 2 128 2 128 2
160 2 170 2 170 2 170 2 170 2 Day 5
240 2 240 2 240 2 240 2 240 2 240 2 Snatch
C&J
Back Squat
WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS
90 3+2 105 3+2 105 3+2 105 3+2 105 3+2
150 4 150 4 150 4 150 4

180 3 210 3 240 3 255 3 255 3 255 3

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

no value given from DeltaWeightlifting, consider 10 attempts
90 2 105 2 120 2 H.S.

120 3 140 3 150 2 150 2 150 2 150 2

165 3 165 3 165 3 165 3

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

10 total jumps
135 3 135 3 135 3 135 3 135 3

120 3 140 3 140 3 140 3 140 3

120 2 140 2 160 2 H.S.
200 4 200 4 200 4 200 4

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

5 sets of 3
120 2 140 2 160 2 H.S.

120 3 130 3 140 3 140 3 140 3 140 3

240 3 280 3 280 3 280 3 280 3 280 3
220 3 220 3 220 3 220 3

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

90 3 105 3 120 3 127.5 1 135 1 120 3 120 3
120 3 140 3 160 3 170 1 180 1 160 3 160 3
180 2 210 2 240 2 240 2 240 2 240 2 240 2 240 2
4 Week Coordination Cycle
Week 1
Day 1 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS
Snatch (No Moving Feet) 90 3 105 3 120 2 120 2 120 2 120 2
Back Squat 180 3 210 3 240 3 240 3 240 3 240 3

Snatch Pull to Hip 150 3 150 3 150 3

Day 2 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Vertical Jumps 10 attempts
Hang Power Snatch (Below Knee) +
OH Squat 90 4 105 3 105 3 105 3 105 3

Behind Neck Push Jerk 120 2 140 2 150 2 150 2 150 2 150 2

Snatch Extension 135 2 135 2 135 2 135 2

Day 3 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Reactive Jumps 10 sets
Clean (No Moving Feet) 120 4 140 3 160 2 160 2 160 2 160 2
Front Squat 240 2 280 2 320 2 320 2 320 2 320 2
Clean Pull to Hip 200 3 200 3 200 3

Day 4 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Hang Power Clean (Below Knee) 120 3 140 3 140 3 140 3 140 3
Push Press 120 3 130 3 140 3 140 3 140 3 140 3
Clean Extension 180 2 180 2 180 2 180 2

Day 5 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Snatch 90 2 105 2 120 3 120 3 120 3 120 3
C&J 120 2 140 2 160 3 160 3 160 3 160 3
Back Squat 180 2 210 2 240 2 255 2 255 2 255 2
 Week 2
Day 1 WT REPS WT REPS WT REPS WT REPS WT
Snatch (No Moving Feet) 90 3 105 3 120 2 120 2 120
Power Snatch Balance, Pause, +
90 3 105 3 120 3 120 3 120
OH Squat
Back Squat 180 3 210 3 240 4 240 4 240
Snatch Pull to Hip 150 3 150 3 150 3 165 1 165

Day 2 WT REPS WT REPS WT REPS WT REPS WT

Broad Jumps 10 attempts

Clean (No Feet) 120 3 140 3 160 2 160 2 160

Push Jerk (Increase weight if 120 2 140 2 150 2 150 2 150
possible on last 4 sets)
Clean Pull to Hip 200 3 200 3 200 3 220 1 220

Day 3 WT REPS WT REPS WT REPS WT REPS WT

Box Jumps 5 sets of 3
Power Snatch 90 3 105 3 112.5 2 112.5 2 112.5
Hang Snatch Below Knee 90 3 105 3 120 3 120 3 120
Push Press 120 3 130 3 140 3 140 3 140
Snatch Extension 157.5 2 157.5 2 157.5 2 157.5 2

Day 4 WT REPS WT REPS WT REPS WT REPS WT

Power Clean 120 3 140 3 150 2 150 2 150
Hang Clean Below Knee 120 3 140 3 160 3 160 3 160
WT REPS Front Squat 240 3 280 3 320 3 340 2 340
Clean Extension 210 2 210 2 210 2 210 2

Day 5 WT REPS WT REPS WT REPS WT REPS WT

Snatch 90 3 105 3 120 2 127.5 2 135
C&J 120 3 140 3 160 2 170 2 180
Back Squat 180 3 210 3 240 3 240 3 240
 Week 3
REPS WT REPS WT REPS Day 1 WT REPS WT REPS
2 120 2 Snatch (No Moving Feet) 90 3 105 3
Power Snatch Balance, Pause, +
3 120 3 90 3 105 3
OH Squat
4 Back Squat 180 3 210 3
1 165 1 165 1 Snatch Pull to Hip 165 2 165 2

REPS WT REPS WT REPS Day 2 WT REPS WT REPS

Single Leg, Triple Jump 10 per leg

2 160 2 Clean (No Moving Feet) 120 3 140 3

2 150 2 Push Jerk 120 2 140 2

1 220 1 220 1 Clean Pull to Hip 220 2 220 2

REPS WT REPS Day 3 WT REPS WT REPS

Single Leg Box Jumps 5 sets of 3
2 Power Snatch 90 3 105 3
3 120 3 Hang Power Snatch Below Knee 90 3 105 3
3 140 3 Front Squat 240 3 280 3
Snatch Extension 157.5 3 157.5 3

REPS WT REPS WT REPS Day 4 WT REPS WT REPS

2 Power Clean 120 3 140 3
3 160 3 Hang Power Clean Below Knee 120 3 140 3
2 340 2 Push Press 120 3 130 3
Clean Extension 210 3 210 3

REPS WT REPS WT REPS WT REPS Day 5 WT REPS WT REPS

1 120 2 120 2 Snatch 90 3 105 3
1 160 2 160 2 C&J 120 3 140 3
3 240 3 240 3 Back Squat 180 2 210 2
WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS
120 3 127.5 2 127.5 2 127.5 2
120 3 120 3 120 3 120 3

240 2 240 2 240 2 240 2 240 2 240 2

165 2 165 2

WT REPS WT REPS WT REPS WT REPS WT REPS

160 2 160 2 160 2 160 2

150 2 160 1 160 1 160 1 160 1

220 2 220 2

WT REPS WT REPS WT REPS WT REPS WT REPS

112.5 2 112.5 2 112.5 2

120 2 127.5 2 127.5 2 127.5 2
320 3 340 2 340 2 340 2 340 2
157.5 3

WT REPS WT REPS WT REPS WT REPS

150 2 150 2 150 2
160 2 170 2 170 2 170 2
140 3 150 2 150 2 150 2
210 3

WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

120 2 127.5 2 135 2 120 2
160 2 170 2 180 2 160 2
240 2 240 2 240 2 240 2 240 2 240 2
Week 4
Day 1 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS
Hang Power Snatch Below Knee 90 3 105 3 113 2 113 2 113 2
Snatch Balance 120 3 105 3 120 2 128 2 128 2 128 2

Back Squat 180 2 210 2 240 2 255 3 255 3 255 3

Hang Snatch Extension Below Knee 143 3 143 3 143 3 143 3

Day 2 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Single Leg, Triple Jump 10 per leg

Hang Power Clean Below Knee 120 3 140 3 150 2 150 2 150 2

Behind Neck Jerk 120 2 140 2 160 2 170 2 170 2 170 2

Push Press 120 3 130 3 140 3 150 2 150 2 150 2

Clean Pull to Hip 220 2 220 2 240 1 240 1

Day 3 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Single Leg Box Jumps 5 sets of 3, per leg
Power Snatch 90 3 105 3 105 3 105 3 105 3
Hang Snatch Below Knee (Heavy Single) H.S.
Snatch Push Press 90 4 105 4 120 4 120 4 120 4 120 4
Snatch Pull to Hip 165 2 165 2 180 1 180 1

Day 4 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Power Clean 120 3 140 3 140 3 140 3 140 3
Hang Clean Below Knee (Heavy Single) H.S.
Front Squat 240 3 280 3 320 3 340 2 360 1 320 2 320 2
Hang Clean Extension Below Knee 190 3 190 3 190 3 190 3

Day 5 WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS WT REPS

Snatch 90 3 105 3 120 2 128 1 135 1 120 2 120 2
C&J 120 3 140 3 160 2 170 1 180 1 160 2 160 2
Back Squat 180 3 210 3 240 3 240 3 240 3 240 3
WT REPS

320 2

WT REPS
120 2
160 2