This plan is developed around squatting three days/ week. One day focuses on volume, one on speed, and another on maximal effort. Olympic Lifting is practiced on Tuesdays and Thursdays, while Wednesday is a recovery day focusing on speed with lighter loads.
Back Squat and Deadlift are integral for maintaining a solid level of lower body strength. This plan covers all the bases and leaves plenty of room for practicing the Olympic Lifts.