Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

334 athletes joined

For intermediate Olympic lifters looking to continue building strength and technique

4.33

(10 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

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Split Jerk

5 reps

70%*

Squat (Barbell)

10 reps

65%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

65%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 1

Split Jerk

5 reps

75%*

Squat (Barbell)

10 reps

70%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

70%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 1

Split Jerk

5 reps

80%*

Squat (Barbell)

10 reps

75%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

75%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 1

Split Jerk

3 reps

85%*

Squat (Barbell)

5 reps

80%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

5 reps

80%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 1

Split Jerk

3 reps

90%*

Squat (Barbell)

5 reps

85%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

5 reps

85%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 1

Split Jerk

3 reps

95%*

Squat (Barbell)

5 reps

90%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

5 reps

90%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 1

Snatch (Barbell)

1 reps

100%

Clean & Jerk

1 reps

100%

Box Jump

5 reps

Push Up (Weighted)

10 reps

Back Extension

10 reps

Day 1

Snatch (Barbell)

1 reps

Clean & Jerk

1 reps

Day 2

Hip Snatch

5 reps

60%*

Hip Clean

5 reps

60%*

Snatch Deadlift

5 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 2

Hip Snatch

5 reps

65%*

Hip Clean

5 reps

65%*

Snatch Deadlift

5 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 2

Hip Snatch

5 reps

70%*

Hip Clean

5 reps

70%*

Snatch Deadlift

5 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 2

Hang Snatch

3 reps

70%*

Hang Clean

3 reps

70%*

Snatch Deadlift

3 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 2

Hang Snatch

3 reps

75%*

Hang Clean

3 reps

75%*

Snatch Deadlift

3 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 2

Hang Snatch

3 reps

80%*

Hang Clean

3 reps

80%*

Snatch Deadlift

3 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 2

Snatch (Barbell)

1 reps

50%

65%

70%

75%

80%

Clean & Jerk

1 reps

50%

65%

70%

75%

80%

Box Jump

5 reps

Back Extension

10 reps

Day 2

No exercises added to this day

Day 3

Split Jerk

5 reps

60%*

Squat (Barbell)

10 reps

55%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

55%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 3

Split Jerk

5 reps

65%*

Squat (Barbell)

10 reps

60%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

60%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 3

Split Jerk

5 reps

70%*

Squat (Barbell)

10 reps

65%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

10 reps

65%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 3

Split Jerk

3 reps

70%*

Squat (Barbell)

5 reps

70%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

5 reps

70%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 3

Split Jerk

3 reps

75%*

Squat (Barbell)

5 reps

75%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

5 reps

75%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 3

Split Jerk

3 reps

80%*

Squat (Barbell)

5 reps

80%

Lunge (Barbell)

10 reps

Overhead Press (Barbell)

5 reps

80%

Push Up (Weighted)

10 reps

* 1RM of Clean & Jerk

Day 3

Snatch (Barbell)

1 reps

50%

65%

70%

75%

80%

85%

Clean & Jerk

1 reps

50%

65%

70%

75%

80%

85%

Pull-Up (Bodyweight)

10 reps

Push Up (Weighted)

10 reps

Back Extension

10 reps

Day 3

No exercises added to this day

Day 4

Hip Snatch

5 reps

70%*

Hip Clean

5 reps

70%*

Clean Deadlift

5 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 4

Hip Snatch

5 reps

75%*

Hip Clean

5 reps

75%*

Clean Deadlift

5 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 4

Hip Snatch

5 reps

80%*

Hip Clean

5 reps

80%*

Clean Deadlift

5 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 4

Hang Snatch

3 reps

85%*

Hang Clean

3 reps

85%*

Clean Deadlift

3 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 4

Hang Snatch

3 reps

90%*

Hang Clean

3 reps

90%*

Clean Deadlift

3 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 4

Hang Snatch

3 reps

95%*

Hang Clean

3 reps

95%*

Clean Deadlift

3 reps

Pull-Up (Bodyweight)

10 reps

Box Jump

10 reps

Back Extension

10 reps

* 1RM of Snatch (Barbell), Clean & Jerk

Day 4

Snatch (Barbell)

1 reps

50%

55%

60%

65%

70%

Clean & Jerk

1 reps

50%

55%

60%

65%

70%

Day 4

No exercises added to this day

WHAT PEOPLE ARE SAYING(10 ratings)

Only ratings with written feedback are displayed here.

4.33 / 5

riccardoAge 40, Man

4 months ago

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Go to routine when I am not sure what to do. On the day with lower % I do a variation of the main lift: for example no foot or front squat with the indicated percentage.

Shekhar B.Age 26, Man

5 months ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

No modifications

Best for intermediate lifters to make their foundation strong.

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