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Intermediate Block Periodization Oly Program

Free4.33 (6 reviews)
For intermediate Olympic lifters looking to continue building strength and technique
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, phase 2 and competition phase. This program is based on the spreadsheet shared on r/weightlifting wiki.

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.

Program Overview
Coach
Level
Equipment
Days Per Week
Program Length
Dr. Kyle Pierce of LSUS Weightlifting
Intermediate
Full Gym
4 days
8 weeks
What People Are Saying
See All
Ramiro G. Man, 33
3 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
a month ago
홍석 이. Man, 25
5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
역도 프러그램 처음 해보는데 좋네요
2 months ago
Anonymous Man, 30
3 weeks complete
No modifications
3 months ago
zian A. Non-binary, 24
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
3 months ago
Leonidas Man, 30
3 weeks complete
No modifications
3 months ago
Andrew Y.
4 weeks complete
No modifications
3 months ago
Phase 1
Mon
Add ab work of your choice at the end of your workout.
1. Split Jerk
Alternative Exercise 1: Power Jerk
SetsTargetIntensity
1
5 reps
70% 1RM of Clean & Jerk
2
5 reps
70% 1RM of Clean & Jerk
3
5 reps
70% 1RM of Clean & Jerk
4
5 reps
70% 1RM of Clean & Jerk
5
5 reps
70% 1RM of Clean & Jerk
6
5 reps
70% 1RM of Clean & Jerk
2. Squat (Barbell)
SetsTargetIntensity
1
10 reps
65% of 1RM
2
10 reps
65% of 1RM
3
10 reps
65% of 1RM
3. Lunge (Barbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4. Overhead Press (Barbell)
SetsTargetIntensity
1
10 reps
65% of 1RM
2
10 reps
65% of 1RM
3
10 reps
65% of 1RM
5. Push Up (Weighted)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
Tue
Add ab work of your choice at the end of your workout.
1. Hip Snatch
SetsTargetIntensity
1
5 reps
60% 1RM of Snatch (Barbell)
2
5 reps
60% 1RM of Snatch (Barbell)
3
5 reps
60% 1RM of Snatch (Barbell)
4
5 reps
60% 1RM of Snatch (Barbell)
5
5 reps
60% 1RM of Snatch (Barbell)
6
5 reps
60% 1RM of Snatch (Barbell)
2. Hip Clean
SetsTargetIntensity
1
5 reps
60% 1RM of Clean & Jerk
2
5 reps
60% 1RM of Clean & Jerk
3
5 reps
60% 1RM of Clean & Jerk
4
5 reps
60% 1RM of Clean & Jerk
5
5 reps
60% 1RM of Clean & Jerk
6
5 reps
60% 1RM of Clean & Jerk
3. Snatch Deadlift
As heavy as possible
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
4
5 reps
-
5
5 reps
-
6
5 reps
-
4. Pull-Up (Bodyweight)
Choose weighted or assisted as necessary to hit your reps
Alternative Exercise 1: Pull-Up (Weighted)
Alternative Exercise 2: Pull-Up (Assisted)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
5. Box Jump
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Back Extension
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
Thu
Add ab work of your choice at the end of your workout.
1. Split Jerk
Alternative Exercise 1: Power Jerk
SetsTargetIntensity
1
5 reps
60% 1RM of Clean & Jerk
2
5 reps
60% 1RM of Clean & Jerk
3
5 reps
60% 1RM of Clean & Jerk
4
5 reps
60% 1RM of Clean & Jerk
5
5 reps
60% 1RM of Clean & Jerk
6
5 reps
60% 1RM of Clean & Jerk
2. Squat (Barbell)
SetsTargetIntensity
1
10 reps
55% of 1RM
2
10 reps
55% of 1RM
3
10 reps
55% of 1RM
3. Lunge (Barbell)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4. Overhead Press (Barbell)
SetsTargetIntensity
1
10 reps
55% of 1RM
2
10 reps
55% of 1RM
3
10 reps
55% of 1RM
5. Push Up (Weighted)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
Fri
Add ab work of your choice at the end of your workout.
1. Hip Snatch
SetsTargetIntensity
1
5 reps
70% 1RM of Snatch (Barbell)
2
5 reps
70% 1RM of Snatch (Barbell)
3
5 reps
70% 1RM of Snatch (Barbell)
4
5 reps
70% 1RM of Snatch (Barbell)
5
5 reps
70% 1RM of Snatch (Barbell)
6
5 reps
70% 1RM of Snatch (Barbell)
2. Hip Clean
SetsTargetIntensity
1
5 reps
70% 1RM of Clean & Jerk
2
5 reps
70% 1RM of Clean & Jerk
3
5 reps
70% 1RM of Clean & Jerk
4
5 reps
70% 1RM of Clean & Jerk
5
5 reps
70% 1RM of Clean & Jerk
6
5 reps
70% 1RM of Clean & Jerk
3. Clean Deadlift
As heavy as possible
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
4
5 reps
-
5
5 reps
-
6
5 reps
-
4. Pull-Up (Bodyweight)
Choose weighted or assisted as necessary to hit your reps
Alternative Exercise 1: Pull-Up (Weighted)
Alternative Exercise 2: Pull-Up (Assisted)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
5. Box Jump
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
6. Back Extension
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-