Strength & Speed
Catalyst Athletics
Weightlifting, Olympic LiftingThis is an 8 week, 5 day/week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.
Note: This program does NOT include coaching.
Prep
A
Prep Circuit A
2 sets: A1. Bird Dog x 10 + 5-10 sec hold last rep A2. Jack knife crunch x moderate reps A3. Band External Rotation + Press x 10
B
Snatch Pull + Snatch + Overhead Squat
3 x 3 @ MAX, _ , _ kg
C
Pause Back Squat
5, 5, MAX @ MAX, _ , _ kg
D
Snatch Segment Deadlift on Riser + Snatch Deadlift on Riser
3 x 4 @ MAX, _ , _ kg
Successory
E
Weighted Planks - 3 x 20-30 sec
Prep
A
Prep Circuit B
2 sets: A1. Single leg glute bridge x 10 + 5-10 sec hold last rep A2. Single-leg Jack Knife x moderate reps A3. Band IYT + Snow Angel x 5 each
B
Hang Power Clean
10 x 2 @ 70 %
C
Clean High-Pull
5 x 3 @ 70 %
Successory
D
A1. Pull-ups - 3x10 A2. 1-Arm DB Row - 3x15/arm A3. Walking Lunge - 3x12/leg
Prep
A
Prep Circuit C
2 sets: A1. Side Plank Leg Lift x moderate reps A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction
B
Clean + Front Squat + Jerk
3 x 3 @ MAX, _ , _ kg
C
Front Squat
3, 3, MAX @ MAX, _ , _ kg
D
Clean Pull on Riser
5 x 3 @ 90, 95, 100, 100, 100 %
Successory
E
Hanging Leg Raise - 3 x max
Prep
A
Prep Circuit D
2 sets: A1. Dead bug x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press x 10
B
Power Jerk
10 x 2 @ 70 %
C
Push Press
5, 5, MAX @ MAX, _ , _ kg
Successory
D
A1. DB Press - 3x10 A2. Barbell Upright Row - 3x15 A3. Box Jump - 3x5
Prep
A
Prep Circuit E
2 sets: A1. Band IYT + Snow Angel - 5/5/5/5 A2. Reverse Crunch x moderate reps A3. Copenhagen Plank Lift x 8-12
B
Hang Power Snatch
10 x 2 @ 70 %
C
Back Squat
10 x 2 @ 60 %
D
Snatch High-Pull
5 x 3 @ 70 %
Successory
E
Weighted Planks - 3 x 20-30sec
Greg Everett
In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.
