Lift Vault

Free Programs and Spreadsheets

Home » Programs » Olympic

12 Week Supertotal Basics Program by Next Step Strength

Last updated
Recommended by Lift Vault:
Experience level: ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]

SuperTotal Program (17 Weeks) by Brian Simmons

Last updated

Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]

10 Week Squat Program (High Volume) by Greg Everett

Last updated

Experience level: ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:,



As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]

Tim Swords 7 Week Squat Program Spreadsheet

Last updated

Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:, ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat. These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. [Read more…]