Weightlifting Programs

AKP


12 weeks   |   $29   |   Web, Text, Excel

This 12-week cycle uses complexes working to rep maxes for the first 8 weeks to focus on building strength and reinforcing positions, then peaks for competition or max snatch and clean & jerk testing at the end of week 12.

Good For:
  • Technique improvement
  • Postural strength
  • Competition prep

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Sample Week

Week 1 Day 1 Monday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Tall Snatch - Light weight by feel – 3 x 5
  • Snatch High-Pull + Hang Snatch (mid-thigh) + Snatch – 70% x 1+1+1 x 5
  • Floating Snatch Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3
  • Back Squat (3 pause first 2 reps each set) – 70% x 5 x 4
A1. Good Morning - 3 x 10
A2. Weighted Plank - 3 x 20-30 sec
 
AKP – Week 1 of 12
 
This 12-week cycle uses complexes working to rep maxes for the first 8 weeks to focus on building strength and reinforcing positions, then peaks for competition or max snatch and clean & jerk testing at the end of week 12.
 
Volume: Moderate
Intensity: Moderate
Accessory Work: Yes
 
Notes:
- Increase bold weights if you feel good
 

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Push Jerk Bnk in Split - Light weight by feel – 3 x 5
  • Jerk Bnk + Pause Jerk + Jerk – 70% x 1+1+1 x 5
  • Hang Power Clean (mid-thigh) + Push Press % of PP) - 70% x 1+5 x 4
A1. Dead bug - 3 x 10+/side
A2. Bird dog - 3 x 10/side
A3. Bent Row - 3 x 15
 

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Tall Clean - Light weight by feel – 3 x 5
  • Clean Pull + Hang Clean (mid-thigh) + Clean – 70% x 1+1+1 x 5
  • Floating Clean Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3
  • Pause Front Squat (3 sec / maximal speed up) - 65% x 3 x 3
A1. Weighted Glute Bridge - 3 x 10
A2. Weighted Side Plank - 3 x 20-30 sec
 

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch High-Pull + Snatch with No Jump – 60% x 1+2 x 5
  • Heaving Snatch Balance + Overhead Squat (% of OHS) – 70% x 1+2 x 5
  • Snatch Push Press (% of snatch) – 70% x 5 x 3
A1. Russian Twist - 3 x 10+/side
A2. Pull-ups - 3 x max
 

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest day

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Week 1 Day 6 Saturday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch + Drop Snatch (% of snatch) – 40% x 3+3 x 3
  • Segment Snatch (knee) + Overhead Squat – 70% x 1+1, 75% x 1+1 x 2, 80% x 1+1, 80% x 1+1, 80% x 1+1
  • Segment Clean (knee) + Front Squat + Power Jerk + Jerk – 70% x 1+1+1+1, 75% x 1+1+1+1 x 2, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1
  • Back Squat – 75% x 5 x 3
A1. Weighted Back Extension - 3 x 10
A2. Abs of choice
 
Increase BOLD weights if you feel good
 

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.




7 Comments
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Ben Kinnear
March 5 2020
Hey, I have just had a competition last weekend and my next comp is in 14 weeks. I think the AKP program is the right program for me but I am wondering if there is any advice on what to do in the 2 weeks prior to the program starting to ensure I peak for competition. Any help will be greatly appreciated and thanks for all the great content.
Rest week, then take 10-15% off week 1 of AKP and do for the second week to transition into the cycle.

Greg Everett
Jesus Santamaria
July 25 2020
I started AKP programming, already finished week two. I have a question about week three.

On Monday of that week it says Snatch High-Pull + Hang Snatch (mid-thigh) + Snatch (% of RM) - 1 + 1 + 1 RM, 90% x 1 + 1 + 1, 90% x 1 + 1 + 1


In the first weight it indicates the RM of snatch. I should use the maximum I have done and then go down to 90%
You'll work up to the heaviest you can do in that complex, then take 90% of that weight and do 2 sets with it.

Greg Everett
Jesus Santamaria
July 25 2020
Thanks, Greg
Sean Bak
August 17 2020
is there any video feedback/coaching available with Catalyst Athletics?
Only as part of one of my Train Heroic teams here.

Greg Everett