(Originally found here, by DeltaWeightlifting)
*Please be aware: When this spreadsheet was originally posted, the webpage from DeltaWeightlifting was very different. Please see here. I am unsure if the ownership changed hands or what occurred, but the website currently does not look geared towards weightlifting. The programs for sale appear to be programs from around the internet of all types.
Program Cliffs:
- This spreadsheet was created to include all of the cycles posted by Delta Weightlifting. The cycles are designed to address specific weaknesses in your training. The cycles are:
- 2 Week Transitional
- 3 Week Deficit Based for Leg Drive
- 4 Week Force Development
- 4 Week Velocity Improvement
- 4 Week Coordination Improvement
- Each cycle runs 5 days per week
- The cycles vary in terms of exercises, reps, sets but generally consist of 5 reps or less, a variety of lifts from different positions, strength work, and even some hypertrophy and conditioning
- Please review the specific cycle to meet your needs and review the schemes
- All of the programs listed will have a heavy day in the snatch, clean & jerk, and squat on the last day of the week
- These would be excellent programs to run for improving a specific weakness or issue
- Consider using them for one or two cycles with proper cues, and then move onto a program designed to peak toward competition
- More information on the cycles can be found at their website. The spreadsheet contains program descriptions as well.
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