Intermediate Block Periodization Oly Program
257 athletes joined
For intermediate Olympic lifters looking to continue building strength and technique
4.53
(8 ratings)
PROGRAM DESCRIPTION
This program was developed by Dr. Kyle Pierce for the intermediate Olympic lifter looking to hit new max totals in snatch and clean & jerk. It was developed using Dr. Pierce's research on block periodization to maximize your strength gains. It is divided into 3 phases.
Phase 1 starts with higher volume and lower intensity. The main lifts are done from the hips (hip clean and hip snatch).
Phase 2 volume is dialed back as intensity is dialed up. Main lifts are done from the knee (hang clean and hang snatch).
Phase 3 is a tapering phase in preparation for hitting max attempts on the final day.
Learn more about the program on the r/fitness wiki.
PROGRAM OVERVIEW
Level
Intermediate
Goal
Olympic Weightlifting
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
1
Split Jerk
6
5 reps
2
Squat (Barbell)
3
10 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
3
10 reps
5
Push Up (Weighted)
2
10 reps
Day 1
1
Split Jerk
6
5 reps
2
Squat (Barbell)
3
10 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
3
10 reps
5
Push Up (Weighted)
2
10 reps
Day 1
1
Split Jerk
6
5 reps
2
Squat (Barbell)
3
10 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
3
10 reps
5
Push Up (Weighted)
2
10 reps
Day 1
1
Split Jerk
6
3 reps
2
Squat (Barbell)
5
5 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
5
5 reps
5
Push Up (Weighted)
2
10 reps
Day 1
1
Split Jerk
6
3 reps
2
Squat (Barbell)
5
5 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
5
5 reps
5
Push Up (Weighted)
2
10 reps
Day 1
1
Split Jerk
6
3 reps
2
Squat (Barbell)
5
5 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
5
5 reps
5
Push Up (Weighted)
2
10 reps
Day 1
1
Snatch (Barbell)
1
1 reps
2
Clean & Jerk
1
1 reps
3
Box Jump
5
5 reps
4
Push Up (Weighted)
2
10 reps
5
Back Extension
2
10 reps
Day 1
1
Snatch (Barbell)
1
1 reps
2
Clean & Jerk
1
1 reps
Day 2
1
Hip Snatch
6
5 reps
2
Hip Clean
6
5 reps
3
Snatch Deadlift
6
5 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 2
1
Hip Snatch
6
5 reps
2
Hip Clean
6
5 reps
3
Snatch Deadlift
6
5 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 2
1
Hip Snatch
6
5 reps
2
Hip Clean
6
5 reps
3
Snatch Deadlift
6
5 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 2
1
Hang Snatch
6
3 reps
2
Hang Clean
6
3 reps
3
Snatch Deadlift
6
3 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 2
1
Hang Snatch
6
3 reps
2
Hang Clean
6
3 reps
3
Snatch Deadlift
6
3 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 2
1
Hang Snatch
6
3 reps
2
Hang Clean
6
3 reps
3
Snatch Deadlift
6
3 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 2
1
Snatch (Barbell)
3
3
3
3
3
1 reps
1 reps
1 reps
1 reps
1 reps
2
Clean & Jerk
3
3
3
3
3
1 reps
1 reps
1 reps
1 reps
1 reps
3
Box Jump
5
5 reps
4
Back Extension
3
10 reps
Day 2
No exercises added to this day
Day 3
1
Split Jerk
6
5 reps
2
Squat (Barbell)
3
10 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
3
10 reps
5
Push Up (Weighted)
2
10 reps
Day 3
1
Split Jerk
6
5 reps
2
Squat (Barbell)
3
10 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
3
10 reps
5
Push Up (Weighted)
2
10 reps
Day 3
1
Split Jerk
6
5 reps
2
Squat (Barbell)
3
10 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
3
10 reps
5
Push Up (Weighted)
2
10 reps
Day 3
1
Split Jerk
6
3 reps
2
Squat (Barbell)
5
5 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
5
5 reps
5
Push Up (Weighted)
2
10 reps
Day 3
1
Split Jerk
6
3 reps
2
Squat (Barbell)
5
5 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
5
5 reps
5
Push Up (Weighted)
2
10 reps
Day 3
1
Split Jerk
6
3 reps
2
Squat (Barbell)
5
5 reps
3
Lunge (Barbell)
3
10 reps
4
Overhead Press (Barbell)
5
5 reps
5
Push Up (Weighted)
2
10 reps
Day 3
1
Snatch (Barbell)
2
2
2
2
2
2
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
2
Clean & Jerk
2
2
2
2
2
2
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
3
Pull-Up (Bodyweight)
3
10 reps
4
Push Up (Weighted)
3
10 reps
5
Back Extension
3
10 reps
Day 3
No exercises added to this day
Day 4
1
Hip Snatch
6
5 reps
2
Hip Clean
6
5 reps
3
Clean Deadlift
6
5 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 4
1
Hip Snatch
6
5 reps
2
Hip Clean
6
5 reps
3
Clean Deadlift
6
5 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 4
1
Hip Snatch
6
5 reps
2
Hip Clean
6
5 reps
3
Clean Deadlift
6
5 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 4
1
Hang Snatch
6
3 reps
2
Hang Clean
6
3 reps
3
Clean Deadlift
6
3 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 4
1
Hang Snatch
6
3 reps
2
Hang Clean
6
3 reps
3
Clean Deadlift
6
3 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 4
1
Hang Snatch
6
3 reps
2
Hang Clean
6
3 reps
3
Clean Deadlift
6
3 reps
4
Pull-Up (Bodyweight)
3
10 reps
5
Box Jump
3
10 reps
6
Back Extension
3
10 reps
Day 4
1
Snatch (Barbell)
4
4
4
4
4
1 reps
1 reps
1 reps
1 reps
1 reps
2
Clean & Jerk
4
4
4
4
4
1 reps
1 reps
1 reps
1 reps
1 reps
Day 4
No exercises added to this day
WHAT PEOPLE ARE SAYING(8 ratings)
Only ratings with written feedback are displayed here.
4.53 / 5
Tom C.Age 37, Man
25 days ago
Only half way through and on the come back from an injury. I’m new to the snatch and clean and jerk and the volume is helping to really learn sections of the lifts. Looking forward to the rest of the program.
Alli R.Age 42, Woman
9 months ago
Excellent strength program to incorporate with performance based CrossFit workouts.