Coach Murph
Olympic LiftingThe Santa Strength Cycle is a 3-week holiday training block designed for high school athletes looking to improve Olympic lifting technique, bench press strength, and overall size during winter break.
The program uses a 6-day upper/lower split with percentage-based snatch, clean, jerk, and bench work, along with barbell complexes and machine accessories to drive high-quality volume while athletes are well-rested and well-fed.
Best suited for experienced high school and multi-sport athletes training during the off-season or holiday break.
1 sessions per week
Must use App app to view and log training
Program Training
A
Push Jerk
5 x 3 @ 65, 65, 70, 70, 70 %
B
Bench Press
5 x 6 @ 70, 72, 75, 75, 75 %
C1
Close Grip Bench Press
3 x 5
C2
Tempo Push Up
3 x 10
D1
Chest-Supported DB Row
12, 12, 10, 10
D2
Tricep Pushdown
4 x 20
A
Hang Power Snatch + Hang Snatch + OHS
5 x 1 @ 60, 65, 70, 70, 70 %
B
Back Squat
4 x 6 @ 70 %
C1
Paloff Press
3 x 8
C2
RDL to Shrug
3 x 8
D1
Lying Leg Curl
3 x 15
D2
Leg Extension
3 x 15
E
Standing Barbell Calf Raise
3 x 50
A
DB Shoulder Press- Neutral Grip
3 x 10
B1
Barbell Bench Press
4 x 8 @ 70 %
B2
Band Pull-Apart
4 x 15
C
45 Degree Incline DB Row
4 x 10
D
Lat Pulldown
4 x 10
E1
DB Lateral Raise
3 x 15
E2
Cable Facepull
3 x 20
A
Clean Pull + Clean + Front Squat
5 x 1 @ 70 %
B
Pause Front Squat
4 x 5 @ 72 %
C1
Barbell Reverse Lunge
3 x 8
C2
Physioball Leg Curl
3 x 12
D1
Russian KB Swing
3 x 15
D2
Med Ball Slam
3 x 15
A
Rack Jerk
5 x 2 @ 70, 70, 75, 75, 75 %
B
Bench Press
5 x 5 @ 75 %
C1
Cable Fly
3 x 12
C2
DB Lateral Raise
3 x 15
C3
Band Pushup
3 x MAX
D
EZ Bar Curl
4 x 10
E
EZ Bar Skull Crusher
4 x 10
A
Power Snatch + Overhead Squat
5 x 2 @ 65 %
B
Power Clean + Front Squat
4 x 2 @ 70 %
C
Trap Bar Deadlift
4 x 6 @ 7
D
Glute-Ham Raise
3 x 8
E
Single-Leg Leg Press
3 x 8
