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Strength & Speed
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Strength & Speed


Formats: Web, Text, Excel, App  |   $29

Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet) / 5 (App)

Volume: Moderate-High
Intensity: High-Variable
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Strength & speed

This is an 8-week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.

Notes: Use maximal concentric speed on all squats and pulls, especially on the light weights

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Sample Week

Week 1 Day 1 Monday
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  • Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1x2
  • Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2
  • Pause Back Squat – 5RM, 90%x5, 90%x Max Reps
  • Weighted Planks - 3 x 20-30sec 
For back off sets, use % of RM

Strength & Speed Cycle – Week 1 of 8
 
This is an 8-week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.
 
Notes:
  • Use maximal concentric speed on all squats and pulls, especially on the light weights


Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Hang Power Clean (knee) (% of clean) – 60%x2x10
  • Clean High-Pull – 70%x3x5
A1. Pull-ups - 3 x 10
A2. 1-Arm DB Row - 3 x 15/arm
A3. Walking Lunge - 3 x 12/leg

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Clean + Front Squat + Jerk - RM1+1+1, 90%x1+1+1x2
  • Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3
  • Front Squat – 3RM, 90%x3, 90%xMax Reps
  • Hanging Leg Raise - 3 x max
For back off sets, use % of RM
 

Questions? Get answers here
Week 1 Day 4 Thursday
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  • Power Jerk (% of split jerk) – 60%x2x10
  • Push Press – 5RM, 90%x5, 90%xMax Reps
A1. DB Press - 3x10
A2. BB Upright Row - 3x15
A3. Box Jump - 3x5

For back off sets, use % of RM
 

Questions? Get answers here
Week 1 Day 5 Friday
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Rest day

Questions? Get answers here
Week 1 Day 6 Saturday
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  • Hang Power Snatch (knee) (% of snatch) – 60%x2x10
  • Snatch High-Pull – 70%x3x5
  • Back Squat – 60%x2x10
  • Weighted Planks - 3 x 20-30sec


Questions? Get answers here
Week 1 Day 7 Sunday
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Rest day

Questions? Get answers here


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