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Kratos Weightlifting Intermediate Program

Kratos Weightlifting

Weightlifting, Olympic Lifting
Coach
Danny Takacs

This 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!

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Get Weightlifter Strong
Add kilos to your total with a heavy emphasis on the classic lifts, heavy pulls, and squats.
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Train Anywhere
Get coached from anywhere in the world. The TrainHeroic app allows us to deliver the programming and feedback you need to make consistent progress.
Features
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Access to your coaches
Danny will hold you accountable and provide the feedback you need to grow.
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Programming 5 days per week
5 days of training designed for the intermediate weightlifter.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Many years of coaching experience went into the design of this program.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell // Bumper Plates // Squat Rack // Dumbbells
Recommended
Jerk Blocks // Back Extension or GHD // Reverse Hyperextension
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Friday
Week 1 Day 6

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

Coach
coach-avatar 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.

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Add Kilos to Your Total

Join the Kratos Weightlifting team and strive for gold!

Get Kratos Weightlifting Intermediate Program
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The Proof
verified-athlete-avatar Danny

Coach

Verified Athlete

"Your coach has been on the podium before. This program will help you get there, too!"

Kratos Weightlifting Intermediate Program