The main goal of this 12-week program is to increase your snatch and clean + jerk. Throughout this period, our emphasis will extend to your squat, pulling, and pressing strength. If you want to blast through your best lifts, and set new PRs this is the program for you!
You can run this program as a stand-alone program or alongside your functional fitness training. However, for best results, this should be run as a stand-alone program.
For the majority of the 12 weeks, you'll be training 4-5x/week.
4 Strength-focused Days
1 Optional Conditioning-focused Day
On average you'll be:
Squatting 2x per week
Pulling 3x per week
Pressing 1-2x per week
Snatching 2x per week
Cleaning 2x per week
Pressing 2x per week
The 12 weeks in this program are broken up into three four-week cycles. Volume and intensity will steadily increase during the first three weeks before pulling back on week four. Weeks one and two will be the easiest weeks (but not easy), as the goal is to introduce you to the program gradually. By week three, you'll be fully immersed in the program - with volume and intensity hitting new highs. Week four will be your first mini-deload – this should allow you to recover from the previous three weeks of training while priming your body for the next eight weeks.
We'll be lifting to a daily max 1-2x/week on different lifts. Due to this format, you'll find yourself consistently hitting personal bests throughout the 12 weeks.
Every single one of the 25 athletes that tested this program set personal bests in at least one variation of the squat, and the clean+jerk and snatch (this included beginner and intermediate lifters who trained in functional fitness). Again, If you want to blast through your old personal bests, this is the program for you!
