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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 (4)  |  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 (4)  |  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 (6)  |  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.




32 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
Ryan Stafford
January 3 2021
Hi Coach! Really excited to get started with AKP! Do you have any advice on how to fit additional activities like CrossFit in? Should I replace the accessory work with CrossFit or trim the schedule down to three days? Thanks, in advance!
Just depends on how much you tolerate and respond best to. If you're CFing 3 or more days/week I'd at least cut down or out the accessory work as long as the CF is covering your needs in that respect. May need to cut a day of lifting out as well, but I really have no way of knowing what you can do.

Greg Everett
Jonathan Lcoke
June 18 2021
Any diet recommendations for this program?
Not specifically. Real food. Lots of animal-source protein.

Greg Everett
Grg Th
July 12 2021
My weak point is getting under the bar, and not standing up with it. For some of the clean complexes, (pull+hang+full) would you rather me bail out at the bottom or the middle of standing up from a clean? Rationale being saving energy to work on the getting under the bar. Or do a partial stand up, but a full clean for last rep?
I'd rather you do the whole lift. If standing up from the clean is taking so much energy that you need to not do it to do the rest of the complex, that squat is not as strong as you're thinking.

Greg Everett
Kelly Livingston
July 26 2021
Why is this program not on train heroic?
Because it takes a lot of work to put them on there, so I only have a few up.

Greg Everett
Ricardo Perrut
September 20 2021
Whats mean AKP?
Ass Kicking Potential

Greg Everett
Sam V cote
November 22 2021
Hi,

Question for:

Back Squat (3 pause first 2 reps each set)

Is it 3 seconds pause at the bottom of the squat or 3 pause at 3 different portion of the squat for the 2 first reps?

Thanks.
Pause in squat always in bottom unless otherwise noted.

Greg Everett
Daniel Cook
December 29 2021
If I prefer power/squat jerks can I sub those instead of the split variations or are splits still the recommended regardless.
"Jerk" in any program refers to your chosen jerk style, which is usually split, but needs to be whatever you use for your heaviest jerks.

Greg Everett
Jorge Sampaio
January 3 2022
Which are the best days to incorporate a weighted dip + triceps work or a weighted pull-ups + biceps work?
tues/thur

Greg Everett
Daniel Cook
January 4 2022
How are the compound sets repetitions measured.
So on day 1 “snatch high pull, hang snatch, snatch 1+1+1. But reps say 3. So is that 1 time through the progression or 3?
Thanks a ton!
Rep counts are TOTAL per set. 1+1+1 = 3 reps. It is NOT 3 times through that.

Greg Everett
James P
April 3 2022
Hi,
Are blocks needed for this program? Just wanna check before I purchase.
No blocks

Greg Everett
Nicholas Du
November 7 2022
Would I be able to switch the rest days from Friday & Sunday to something like Tuesday & Thursday but still follow the same formatting of the program?
Change it as needed, but it's not going to work quite as well - workouts are structured based on the original schedul.e

Greg Everett
Michael Nguyen
December 7 2022
During Week 7 the program says to do a 3 RM, but the weight given is hased (#). Looking at the formula it says (=IF($D11,E11*$D11,"") - how do i apply this?
Just do a 3RM and then the back-off sets as % of that RM. Formula is unrelated, just artifact of previous weeks.

Greg Everett
Michael Nguyen
May 5 2023
Excellent Program. Went 6/6 at Competition
Snatch went from 90kg to 100kg
C&J went from 96kg to 121kg.