Free in the appAdvanced3 days / week6 weeks

Olympic Power Development

Explosive strength program centered on Olympic lift variations, jumps, and speed-strength work to improve rate of force development and bar speed using submaximal loads with maximal acceleration and full recovery.

Equipment: Barbell, Dumbbells, Full Gym
Style: Explosive, Heavy

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About this program

A 6-week, 3-day per week advanced full-body program emphasizing clean and snatch variations, plyometric jumps, speed pressing, posterior chain strength, upper back, and core stability. Each week uses three non-consecutive training days with four rest days to ensure full recovery and high bar speed. Olympic derivatives stay in the 60-80% 1RM range with low-to-moderate volume and long rest periods. Strength work supports power without excessive fatigue—prioritize crisp technique, explosive intent, and consistent bar speed over grinding reps.

The program

Here's week 1 of 6. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

Power Clean — 1RM

Clean Pull — 1RM

Front Squat — 1RM

Barbell Row — 1RM

Power Snatch — 1RM

Snatch Pull — 1RM

Overhead Squat — 1RM

Push Press — 1RM

Hang Power Clean — 1RM

Back Squat — 1RM

Romanian Deadlift — 1RM

Lat Pulldown — 1RM

Don't know your max? Estimate it from a recent set →

Week 1

Day 1 Power Clean Emphasis

Box Jumps Box Jumps; focus on maximal height and soft landing, full recovery between sets	4 × 3 (RPE 7)
Power Clean Power Clean; crisp technique, 2-3 min rest, all reps fast	3 @ 60%, 3 @ 65%, 3 × 3 @ 70%
Clean Pull Clean Pull; accelerate through full extension, no grinding	4 × 3 @ 80%
Front Squat Front Squat; controlled down, drive up explosively	4 × 3 @ 75%
Barbell Row Barbell Row; strong but not to failure, maintain bar speed	4 × 5 @ 72%
Ab Wheel Rollout Ab Wheel Rollout; full body tension, avoid low-back arch	4 × 6–8 (RPE 7)

Day 2 Rest

Day 3 Snatch Power & Overhead

Countermovement Jump Countermovement Jump; focus on minimal ground contact and maximal height	4 × 3 (RPE 7)
Power Snatch Power Snatch; smooth bar path, no press-outs	3 @ 60%, 3 @ 65%, 4 × 2 @ 70%
Snatch Pull Snatch Pull; keep bar close, aggressive extension and shrug	4 × 3 @ 75%
Overhead Squat Overhead Squat; prioritize stability and depth over load	4 × 3 @ 65%
Push Press Push Press; speed-focused, avoid grinding reps	5 × 3 @ 70%
Face Pulls Face Pulls; control and scapular retraction each rep	3 × 12–15 (RPE 7)

Day 4 Rest

Day 5 Posterior Chain & Speed Squat

Broad Jump Broad Jump; focus on horizontal distance and stable landing	4 × 3 (RPE 7)
Hang Power Clean Hang Power Clean; mid-thigh start, vertical drive	3 @ 60%, 3 @ 65%, 3 × 3 @ 70%
Back Squat Back Squat; speed squats with 60-70s rest, all reps explosive	6 × 2 @ 65%
Romanian Deadlift Romanian Deadlift; strong hinge, controlled eccentric	4 × 5 @ 70%
Lat Pulldown Lat Pulldown; drive elbows down, avoid swinging	4 × 6–8 @ 72%
Plank Plank; full-body tension, neutral spine	3 × 45 s

Day 6 Rest
Day 7 Rest

Week 2
Week 3
Week 4
Week 5
Week 6

Weeks 2–6 are free in the Capazity app

Get the full 6-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store

Get it onGoogle Play

Open theWeb App

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