OWLsheets - Olympic Weightlifting Spreadsheets
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OWLsheets provides Olympic Weightlifters a resource for programming/cycles for an athlete's training. The goal of OWLsheets is to provide a giant pool of programs for any type of lifter, without tedious scouring of the internet for a new or different program.
OWLsheets - Olympic Weightlifting Spreadsheets
2y ago
Waxman's Gym - 14 Week Initial Progression(Originally found here, by Waxman's Gym)
Program Cliffs:
5 days per week, 14 weeks total
Complete cycle leading to peaking for a competition
Preparation phase (6 weeks) of volume & complexes leading to a 1RM test
Competition phase (8 weeks) to re-test in a competition
All lifts based around Snatch, C&J, Back Squat, Front Squat
Expect a variety of lifts throughout the preparation phase:
Clean grip pulls, blocks, pulls from above/below knee, both full and power variations
Preparation phase also has general preparedness and athletic exer ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
2y ago
'Americanized/US' Bulgarian Program(Originally from Podium Gold Weightlifting, now defunct)
(Posted here, to WeightliftingForums and here, to Reddit - with some discussion)
(This is a word document of the program and this is an image file of the program found online)
(Bonus: Hysen video from some lifting at Podium Gold)
Program Cliffs:
Please review the above discussion threads
This program was designed by Alex Krychev and Abadjiev
It is an "Americanized" or "US" style Bulgarian program
It was supposedly designed for drug-free lifters using a Bulgarian approach
This program w ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
2y ago
Sample Masters Weightlifting Training Program(Originally found here, by Catalyst Athletics)
Program Cliffs:
This program spreadsheet was a user submission from Tejas
I only made simple edits for visibility from his plain-text spreadsheet.
3 days per week, 6 weeks total
This was originally written for a Masters lifter to prepare for a competition
Overall a reduced frequency, volume, intensity
Week 3 & 4 appear the heaviest, then a light, and taper week before competition.
Focuses on classic lifts, however Catalyst notes there are some specifics created for technical weakness ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
2y ago
Chinese 3 Week, Heavy & Light - by Larry Yang(Originally found here, by Larry Yang at Weightlifting Forums)
Program Cliffs:
This program spreadsheet was a user request
3 week cycle, which will have a particular focus
2 Weeks Heavy, 1 Week Light
It was designed to address his weaknesses: Front squat, speed, strength, hamstring size
Please read the entire source thread for conversation and details
This program was crafted for Larry during his time in China with a provincial team.
This was also based off his PR numbers (listed on the Info page of the sheet)
This is not a compr ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
2y ago
Some notable updates:
Please check the Weightlifting Data/Ratio Calculators label. It has been updated.
Manuel from MaStrength submitted a Chinese Standards spreadsheet for lift comparison
I also included a Catalyst Athletics standard that was posted.
This means users now have three means of comparing their lifts: Chinese Elite, American Elite, and Soviet Era Elite lifts
Please check the labels on the right. These have been changed some.
I have included Special Considerations.
This will include unique considerations such as time constraints, anatomy (long leg lifters) or other ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
2y ago
Since I am starting to make more spreadsheets, here is an update.
In the past, it was requested for this site to have an e-mail notification for any spreadsheet posts I make. If I made a post, you would get an email notification. This way you don't have to check here regularly. I added that feature because it was requested.
Google ended support for post notification/subscription service for blogger.
I was able to find what I think is an acceptable alternative. I am posting this update to ask for help from anyone that wants to subscribes to the new service.
I want this to be only a post-notifi ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
2y ago
Zack Telander - 8 Week, 2 Day Squat Cycle(Originally found here, by Zack Telander on Patreon)
Program Cliffs:
8 Weeks, 2 Days per week of only the Squat
This is not a comprehensive cycle or a competition prep
It is either Front Squat or Back Squat, your choosing.
He comments these percentages/loading can used as an example of how programming could be done as part of a larger cycle.
The comments suggest this could be a good way to program squats for longer legged or taller lifters. See below for his comments:
Longer lifters like myself shouldn't approach maximal strength with a l ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
4y ago
Mike Gray - The Predator Cycle (Originally found here, by Mike Gray via Catalyst Athletics) Program Cliffs: This program spreadsheet was a user request
4Day/Week for 4 weeks
The program combines weightlifting with hypertrophy and strength exercises
Doubles in the classic lifts
Lots of volume (50-100 total reps) for additional exercises for hypertrophy (chest, shoulders, arms, calves)
The goal of this program is to have fun while maintaining some weightlifting aspects
This is not a comprehensive cycle or a competition prep
If you are unsure the direction of your next major training block, thi ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
4y ago
LSUS - 10-5-3 Program (Originally found here, by FFF of WeightliftingForums) Program Cliffs: This is a program created by Dr. Kyle Pierce of Lousiana State University
This was utilized by USA weightlifter Kendrick Farris & Jared Fleming under his coaching
The program was based on a research paper Dr. Kyle Pierce authored
10 week program; 3 weeks with sets of 10, 3 weeks sets of 5 and 3 weeks sets of 3
Large strength focus, less technique based on the initial selection of exercises
Pressing, deadlift-heavy at some portions and potentially worth modifying
Users should also consider a deloa ..read more
OWLsheets - Olympic Weightlifting Spreadsheets
4y ago
Chad Vaughn - 4 Weeks to Bigger Lifts (Originally found here, by Breaking Muscle) Program Cliffs: This spreadsheet was created based on a program posted to Breaking Muscle by Chad Vaughn
A Chad Vaughn program was requested by a user of this siteThe program follows 4 Principles he feels are important for success in weightlifting
Overhead Stability, Bar Path, Extension, Head Movement5Day/Week Program with technique focus
Expect pauses, slower pulls, a focus on body movement and positionsThere is a fair bit of "self-selection" for this program
Some weights have not been listed, nor is there a ..read more