Kratos Weightlifting Intermediate Program
Kratos Weightlifting
Weightlifting, Olympic LiftingThis is a 12-week training cycle for the intermediate lifter. The cycle peaks for a competition or 1RM testing.
There are 5 training days per week with a focus on the classic lifts and heavy pulls.
Build your strength and confidence in the lifts. Add some slabs of beef to your total!
A1
Kratos Warm-Up 1
1 x 10
A2
Snatch Grip Sots Press
2 x 8
B
Snatch
3 x 2
C
Snatch Pull
3 x 3
D
Romanian Deadlift
3 x 8
E
Chest-Supported DB Row
3 x 10
F
Pull-Up
3 x 10
A
Kratos Warm-Up 1
1 x 10
B
Jerk
3 x 2
C
Back Squat
3 x 5
D
Push Press
3 x 5
E
DB Bench Press
3 x 10
F1
DB Lateral Raise
3 x 12
F2
Med Ball Reverse Crunch
3 x 12
A1
Kratos Warm-Up 1
1 x 10
A2
Clean Grip Sots Press
2 x 8
B
Clean
3 x 2
C
Clean Pull
3 x 3
D
Back Extension
3 x 10
E
Dumbbell Row
3 x 8
F1
Band Pull-Apart
3 x 12
F2
Side Plank Raise
3 x 10
A
Kratos Warm-Up 1
1 x 10
B
Jerk Drive
3 x 2
C
Snatch Balance
3 x 2
D
Incline DB Bench Press
3 x 10
E1
Push Ups
3 x 12
E2
Hanging Leg Raise
3 x 12
A1
Kratos Warm-Up 1
1 x 10
A2
Snatch Grip Sots Press
1 x 8
B
Snatch
2, 1, 1, 2, 1, 1
C
Clean & Jerk
2, 1, 1, 2, 1, 1
D
Front Squat
3 x 5
E
Paloff Press
3 x 6
Danny Takacs
Danny has been a strength coach since 2009 and has helped hundreds of athletes reach their fitness and performance goals. Danny is also a competitive weightlifter and powerlifter.
Join the Kratos Weightlifting team and strive for gold!
Get Kratos Weightlifting Intermediate Program
Danny
Coach
Verified Athlete"Your coach has been on the podium before. This program will help you get there, too!"
