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Best SuperTotal Programs for 2021

A SuperTotal program builds maximal strength in the five SuperTotal lifts: squat, bench press, deadlift, snatch, and clean & jerk. It is called a "super total" because it combines the totals of the powerlifting movements (squat, bench press, deadlift) with the Olympic weightlifting competition movements (snatch, clean & jerk).

SuperTotal programs can provide a unique challenge to those who enjoy practicing a wide variety of lifting movements and are looking for a unique training program.

12 Week Supertotal Basics Program by Next Step Strength

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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 (18 Weeks) by Brian Simmons

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Brian Simmons’ SuperTotal program is an 18-week plan with 4 training days per week. It trains all five SuperTotal lifts (squat, bench press, deadlift, snatch, and clean & jerk) through three blocks: base, structure, and peak. The last day of the program is a SuperTotal day, where you take three attempts at each lift.

A SuperTotal combines your powerlifting total with your weightlifting total, so the program has to build heavy strength and fast, technical pulls at the same time. It does that with block periodization. Conditioning and work capacity come first, then a long block of hypertrophy and technique volume, then heavy singles and a taper. If you want something shorter, the 12 Week Supertotal Basics Program follows a similar block layout in 12 weeks.

This one is for lifters who can already snatch and clean & jerk with decent technique and want to train them alongside the powerlifts. If the Olympic lifts are new to you, spend some time on one of these Olympic weightlifting programs first. Be warned: the base block has a ton of cardio and strict rest periods, and Brian says more advanced lifters tend to find it the hardest.

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