On The Minute Cycle
13 weeks | $29 | Web, Text, Excel
This is a 12-week training cycle (with an additional transition week at the beginning) that uses snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work. This cycle is good for technical consistency in the classic lifts.
"After this cycle, I got a 15# PR on snatch to 240#, 25# PR on C&J to 320#, and a 30# PR on back squat to 505#. So stoked at these numbers." -Nickolas H
"This helped my consistency in the lifts tremendously. Put a SOLID 18kgs on my total. My positions through the pull have become much more precise and strong." - Willie D.
"This program helped me build my consistency like crazy. Snatch went from 245# to 270# and clean & jerk went from 305# to 325#." - Neil G.
"Awesome program! Numbers before in #: 200 snatch, 240 CJ, 245 J, 260 C, 285 FS, 335 BS. Numbers after : 227 snatch, 275 CJ (JUST missed 285 on the jerk), 275 J, 285 C, 295 FS, 345 BS." - Simon S.
"Currently on week 7 of 12 for this program. I have never seen better results. My snatch has gone from 260lb/118kg to 280lb/127kg and C&J from 321lb/146kg to 330lb/150kg. Clean increased from 150kg/330lb to 162kg/357lb." - Phillip J.
Good For:
- Classic lift technical consistency
- Pulling postural strength
- Squat strength
Notes:
- OTM means "On The Minute". This means that each set is started exactly 1 minute after the previous set was started, not 1 minute of rest between sets. In other words, your 15th set will begin on minute 14 (set 1 begins on minute 0).
- Weight changes during the 15 OTM sets must be done within the same 1 minute time limit
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Steve Pan
Steve Pan
Steve Pan
I have a meet in exactly 13 weeks (end of November), i'm an intermediate athlete that still needs to be exposed a lot with the oly lifts (snatch in particular) while trying to get better at front squatting and overhead strength.
I figured this program would be a great option, what do you think ?
Steve Pan
Steve Pan
Does this mean: Deadlift to knee height, couple seconds stop + full snatch OR deadlift to hip OR Snatch pull? Meaning of "finish" is a mystery grin
Greg Everett
Greg Everett
Greg Everett
Thanks! Love the program!
Greg Everett
Steve Pan
Greg Everett
Snatch - HS
Clean and Jerk - HS
???
Steve Pan
Steve Pan
I made a comment on 2015-08-31
asking if this particular program would suit my goals well :
I went down in weight from 73kg to 69kg because i think for now i'm more competitive that way. Results : C&J went from : 95kg (Lucky 100 in training) to a pretty solid 105kg at the meet. And my snatch went from 75kg to 80kg at the meet, still have to work a bit more on that lift. I'm very happy and thank you all for the help !!
Thank you guys for providing those good programs. Would it be a good idea to do some leg hypertrophy after heavy squats once/twice a week? Say after 3x3 sqats to then add another 3x6-12 on the same type of squat or a leg press? Not to failure but close enough. I'm looking to put on another 15lb and low reps never worked for me for growth. Thanks again for supporting simple folk and happy upcoming Christmas.
Steve Pan
Steve Pan
Steve Pan
Numbers before in #: 200 snatch, 240 CJ, 245 J, 260 C, 285 FS, 335 BS.
Numbers after : 227 snatch, 275 CJ (JUST missed 285 on the jerk), 275 J, 285 C, 295 FS, 345 BS.
The FS and BS are most likely about 10# lower than actual capacity but the program always required to do squats after heavy CJs.
Steve Pan
Steve Pan
Steve Pan
Steve Pan
Steve Pan
I just have one question:
Unfortunately, I just got the cold and I will have to cancel training for a couple of days :( :(. So my question is; Should I continue where I ended in the program when I return? I am in day 24.
Steve Pan
Steve Pan
The first week should not be killer as it is a transition to prepare you for more volume to come.
Steve Pan
Steve Pan
My snatch has gone from 260lb/118kg to 280lb/127kg and C&J from 321lb/146kg to 330lb/150kg. Clean increased from 150kg/330lb to 162kg/357lb.
I am a little concerned, since Snatching is only twice a week. I tend to loose a lot of "crisp" in the Snatch when im not doing it frequently.
Any suggestions would be appreciated. Thank you in advance.
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay
Greg Everett
Greg Everett
Greg Everett
Many thanks
Greg Everett
if no weight, sets x reps
Explained here
Greg Everett
I just started this program and have taken a look at both the text version as well as the spreadsheet. The spreadsheet says for day one “Snatch - 5 singles each weight OTM, then HS if feeling good” 70% x5, 75% x5, 80% x5. (For a total of 15 snatches).
But the text version is saying Snatch- 70% 1x5 OTM. (For a total of 5 snatches).
Also what does HS stand for? Heavy single? Would that be on the next minute?
Thanks so much!
HS = heavy single, and not on the minute - but keep rest to a max of 2 minutes for those.
Greg Everett
Greg Everett
1 I think the OTM sequence is done as a single 15-minute block then you have 2-3 minutes rest and move on to the next exercise, am I correct? Just there were a couple of Comment replies that made me wonder if you break it into 3 blocks of 5 lifts and have a rest between each of those blocks.
2 How do I interpret “if… you feel good, continue to a heavy single” – is the expectation you would be doing this most workouts? And in fact are the Heavy Singles the more important part of the workout and the OTM sequence is just the set up for them?
3 Finally, is it 2 minutes rest between each HS, so the HS sequence should take 10 minutes?
Many thanks
2. Most people will take at least 1-2 more lifts after the OTMs, but it varies - that's part of the effectiveness - you're able to dose the work more appropriately for your condition on the day. The OTMs are the more important part because that's where you're building consistency.
3. Approximately yes
Greg Everett
And here is a demonstration video for the floating snatch deadlift portion.
You will do 3 segment snatch deadlifts + 1 floating snatch deadlift PER SET
Catalyst Athletics
Catalyst Athletics
Catalyst Athletics