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7-Week Olympic Squat Program

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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Leopoldo SF
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799 views12 pages

7-Week Olympic Squat Program

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.

Uploaded by

Leopoldo SF
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Week 1 Workout Plan
  • Week 2 Workout Plan
  • Week 3 Workout Plan
  • Week 4 Workout Plan
  • Week 5 Workout Plan
  • Week 6 Workout Plan
  • Week 7 Workout Plan

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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