RM Olympic Weightlifting
Health & Fitness | 2.3MB
RunyanMethod is an Olympic weightlifting program that is designed to increase your snatch and clean & jerk. Enter your 1RM for each lift and it will program a 3 week, 5 day a week, program designed to increase your 1RM. After 3 weeks on the program take 3 days off, do a light workout (5x1 @ 70%) for each lift and then the next day re-test your 1RM. It is also recommended to include front squats with this program. Smolov Jr is recommended but at reduced volume (6x5, 5x5, 4x5, 3x5).
This program is made for intermediate to advanced lifters. The volume and intensity required for this program necessitate a solid base of technique and fitness for it to be successful. If you are a beginner it is recommend that you go to Catalyst athletics and start on their beginner program.