Weightlifting Programs
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Our weightlifting training programs have been used by over 97,573 athletes around the world! Use the filter to find a program, or browse all available below.How to Choose a Program
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If you're just getting started with the Olympic lifts, it's best to use this sequence of beginner to intermediate programs before trying the more advanced cycles here.
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Showing 11 matches
Price: Free / Duration: Any / Volume: Any / Intensity: Any / Accessory Work: Any / Competition Peak: Any / Tags:Greg Everett 2014 American Open Cycle
Duration: 12 Weeks
Volume: Moderate-High
Intensity: High-Variable
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags: Leg Strength, Pulling Strength, Overhead Strength, Speed, RM
This is a 12-week cycle very similar to what Greg Everett used to train for the 2014 American Open. It uses RMs and back-off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4-week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition.
"Total went from 232 to 254kg." - Dan L.
"I increased my competition total by 13kg!" - Jonathan A.
"By week 10 I've added 20 pounds on my snatch and 25 on my C&J" - Alex
"Just finished the program and I have to say it worked very well. Snatch: 88kg to 98 kg, C+J: 102 kg to 111 kg, FS: 125 kg to 129 kg." - Rudy
"This program has been great. Increased my snatch already by 7.5kg and more importantly my confidence and consistency in numbers." -Kelly L.
"Snatch went from 102kg to 107kg, Clean and Jerk from 113.5 to 120kg, and Front squat from 120kg to 127.5kg." - Deece R.
"Here are my lifts improvements: Clean&Jerk: 78 kg --> 86 kg, Snatch: 60 kg --> 70 kg, Back Squat: 90 kg --> 97 kg, Front squat: 78 kg --> 86 kg, Power snatch: 54 kg --> 57, Power clean: 75 kg --> 80 kg" - Lucas D.
Good For:
- Squat strength
- Pulling strength
- Overhead strength
- Leg explosiveness
- Unilateral leg strength/stability
- Turnover strength
- The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
- Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.
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Classic Cycle 2
Duration: 5 Weeks
Volume: Low
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
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General Cycle
Duration: 8 Weeks
Volume: Low-Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is an easy, simple, low-demand training cycle.
Good For:
- Athletes with limited recovery ability and/or training time
- Combining with other training/sports
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Simple Strength Cycle
Duration: 5 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a simple 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.
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4-Week Competition Lift Block
Duration: 4 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work?
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a 4-week block with a transition week to start that focuses on snatch and clean & jerk performance.
Good For: Use after a more strength-focused program to get ready for a competition or snatch and clean & jerk testing.
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Basic Strength Cycle
Duration: 6 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags: Strength, Leg Strength
This is a basic strength-emphasis phase to push squat, pull and pressing strength while still getting regular exposure to the classic lifts, and testing the snatch and clean & jerk at the end.
"Improved my snatch from 70kg to 88kg and my clean and jerk from 95 to 105." -Ivan K.
Notes: Accessory work can be done as written for some conditioning, or at a normal pace if you're not interested in conditioning.
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2-Phase Cycle 1
Duration: 10 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
10-week cycle starting with more strength emphasis and moving into more classic lift emphasis based on a cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.
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4-Block Cycle 4
Duration: 16 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis using the original format of the Catalyst Athletics online training program.
"Snatch 78 to 83 clean and jerk 86 to 102 front squat 110 to 128 back squat 130 to 143" - Rogerio F.
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4-Block Cycle 3
Duration: 16 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis using the original format of the Catalyst Athletics online training program.
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4-Block Cycle 2
Duration: 16 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
Classic CA 16-week cycle. This is a straightforward alternation of 4-week blocks that emphasize strength-building with snatch and clean & jerk emphasis.
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4-Block Cycle 1
Duration: 16 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
The first training cycle ever posted on Catalyst Athletics. This is a straightforward alternation of 4-week blocks that emphasize strength-building with snatch and clean & jerk emphasis.
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Choose a Training Program
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 97,573 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 97,573 athletes around the world!
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