AKP

Formats: Web, Text, Excel, | $35

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Olympic lift technique; postural strength; competition prep

This 12-week cycle uses complexes working to rep maxes for the first 8 weeks to focus on building strength and reinforcing positions, then peaks for competition or max snatch and clean & jerk testing at the end of week 12.

What People Say

"Excellent Program. Went 6/6 at Competition; Snatch went from 90kg to 100kg; C&J went from 96kg to 121kg."
—Michael N.

Register for Instant Access

Our weightlifting training programs are currently used by 110,996 athletes around the world! Register to join them with a free or premium account.

79 different training programs with new ones added regularly
Guaranteed response to posted questions from a coach
Programs available in web, text and Excel spreadsheet format
Free account: Access to daily workouts and free programs
Premium account: Access to all programs - only $20/month!
DOES NOT include app access; purchase directly from app

Please Log in

Please login or register to access training programs.

Sample Week

Week 1 Day 1 Monday
Help | Programs | Exercise Library

Tall Snatch - Light weight by feel – 3 x 5
Snatch High-Pull + Hang Snatch (mid-thigh) + Snatch – 70% x 1+1+1 x 5
Floating Snatch Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3
Back Squat (3 pause first 2 reps each set) – 70% x 5 x 4

A1. Good Morning - 3 x 10
A2. Weighted Plank - 3 x 20-30 sec

AKP – Week 1 of 12

This 12-week cycle uses complexes working to rep maxes for the first 8 weeks to focus on building strength and reinforcing positions, then peaks for competition or max snatch and clean & jerk testing at the end of week 12.

Volume: Moderate
Intensity: Moderate
Accessory Work: Yes

Notes:
- Increase bold weights if you feel good

Questions? Get answers here

Week 1 Day 2 Tuesday
Help | Programs | Exercise Library

Push Jerk Bnk in Split - Light weight by feel – 3 x 5
Jerk Bnk + Pause Jerk + Jerk – 70% x 1+1+1 x 5
Hang Power Clean (mid-thigh) + Push Press % of PP) - 70% x 1+5 x 4

A1. Dead bug - 3 x 10+/side
A2. Bird dog - 3 x 10/side
A3. Bent Row - 3 x 15

Questions? Get answers here

Week 1 Day 3 Wednesday
Help | Programs | Exercise Library

Tall Clean - Light weight by feel – 3 x 5
Clean Pull + Hang Clean (mid-thigh) + Clean – 70% x 1+1+1 x 5
Floating Clean Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3
Pause Front Squat (3 sec / maximal speed up) - 65% x 3 x 3

A1. Weighted Glute Bridge - 3 x 10
A2. Weighted Side Plank - 3 x 20-30 sec

Questions? Get answers here

Week 1 Day 4 Thursday
Help | Programs | Exercise Library

Snatch High-Pull + Snatch with No Jump – 60% x 1+2 x 5
Heaving Snatch Balance + Overhead Squat (% of OHS) – 70% x 1+2 x 5
Snatch Push Press (% of snatch) – 70% x 5 x 3

A1. Russian Twist - 3 x 10+/side
A2. Pull-ups - 3 x max

Questions? Get answers here

Week 1 Day 5 Friday
Help | Programs | Exercise Library

Rest day

Questions? Get answers here

Week 1 Day 6 Saturday
Help | Programs | Exercise Library

Muscle Snatch + Drop Snatch (% of snatch) – 40% x 3+3 x 3
Segment Snatch (knee) + Overhead Squat – 70% x 1+1, 75% x 1+1 x 2, 80% x 1+1, 80% x 1+1, 80% x 1+1
Segment Clean (knee) + Front Squat + Power Jerk + Jerk – 70% x 1+1+1+1, 75% x 1+1+1+1 x 2, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1
Back Squat – 75% x 5 x 3

A1. Weighted Back Extension - 3 x 10
A2. Abs of choice

Increase BOLD weights if you feel good

Questions? Get answers here

Week 1 Day 7 Sunday
Help | Programs | Exercise Library

Rest day

Questions? Get answers here