All Legs All Day
Catalyst Athletics
Weightlifting, Olympic LiftingThis is a 12-week, 6 day/week (6th day optional) cycle emphasizing leg strength, but not neglecting pulling strength or snatch and clean & jerk performance. You'll be squatting every day, but the volume will be relatively low.
Notes: For squats, you will work to a heavy single each day while avoiding misses and tough grinds. Challenge yourself but try to keep reps smooth. After the single, some days you'll have back-off sets. For those without prescribed weights, take the prescribed number of sets to work back as heavy as you can for the prescribed reps - push hard but avoid failed reps.
Note: This program does NOT include coaching.
"Back squat up to 380 from 315, and front squat PR of 320 up from 300." - Travis S.
Prep
A
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
B
Back Squat
1, 5, 5, 5, 10, 10 @ _ , _ , _ , _ , 50, 50 %
C
Jerk Behind the Neck From Split
4 x 5 @ 45 %
D
Push Press Behind the Neck
3 x 8 @ 60 %
E
Back Squat Jump
3 x 5 @ 20 %
Accessory
F
Hanging Leg Raise - 3 x max
Prep
A
Prep Circuit B
3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each
B
Front Squat
1 x 1
C
Block Snatch
6 x 2 @ 60, 65, 70, 70, 70, 70 %
D
Snatch Deadlift on Riser
3 x 5 @ 85, 90, 95 %
Accessory
E
Weighted Plank - 3 x 20-30 sec
Prep
A
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
B
Back Squat
1, 3, 3, 3, 5, 5 @ _ , _ , _ , _ , 65, 65 %
C
Hang Power Snatch + Overhead Squat
6 x 3 @ 60, 65, 70, 70, 70, 70 %
D
Hang Power Clean + Power Jerk
6 x 3 @ 60, 65, 70, 70, 70, 70 %
Accessory
E
Russian Twist - 3 x 30
Prep
A
Prep Circuit B
3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each
B
Pause Front Squat
1 x 1
C
Block Clean
6 x 2 @ 60, 65, 70, 70, 70, 70 %
D
Clean Deadlift on Riser
3 x 5 @ 85, 90, 95 %
E
Back Squat Jump
3 x 5 @ 20 %
Accessory
F
Weighted Plank - 3 x 20-30 sec
Prep
A
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10
B
Back Squat
1 x 1 @ 70 %
Prep
A
Prep Circuit B
3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each
B
Front Squat
1, 5, 5, 5, 8, 8 @ _ , _ , _ , _ , 60, 60 %
C
Segment Snatch + Overhead Squat
5 x 2 @ 70, 75, 75, 75, 70 %
D
Segment Clean + Power Jerk + Jerk
5 x 3 @ 70, 75, 75, 75, 70 %
Accessory
E
1-leg DB RDL - 3 x 8/leg Abs of choice - 3-5 sets
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.
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.
