Weightlifting Level 2
Catalyst Athletics
Weightlifting, Olympic LiftingThis is a beginner weightlifting program intended to be used following the Level 1 program by athletes who have recently learned the snatch and clean & jerk but have spent at least a little time doing a weightlifting program already.
It's based on the Level 2 program in Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett.
Loading is determined each day by feel according to instructions - weights/percentages are not prescribed.
The program includes all warm-up, prep, mobility and accessory work.
Note: This program does NOT include coaching.
Prep
A
LTL - Warm-up Series
This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.
Prep
B
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max A3. Band External Rotation + Press - 3 x 10
C
Snatch Barbell Warm-up
3 x 5
D
Snatch
5 x 3
E
Snatch Pull on Riser
3 x 4
F
Snatch Push Press + Overhead Squat
3 x 6
G
Back Squat
3 x 8
Circuit
H
3 sets: A1. Plank x 20-30 sec A2. 1-leg DB RDL x 10/side
Recovery
I
LTL - Cool-down Series
This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.
Prep
A
LTL - Warm-up Series
This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.
Prep
B
Prep Circuit B
3 sets: A1. Single leg glute bridge x 10 (10 sec hold last rep) A2. McGill Curl-up Crunches x max A3. Band IYT + Snow Angel x 5 each
C
Power Snatch
5 x 3
D
Power Clean
5 x 3
E
Jerk (Split Jerk)
5 x 3
F
Stiff-Legged Deadlift (SLDL)
3 x 5
Circuit
G
3 sets: A1. 1-arm Farmer carry x 50 m A2. Jack knife x max A3. Side plank x 20-30 sec
Recovery
H
LTL - Cool-down Series
This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.
Conditioning
A
LTL - Warm-up Series
This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.
B
Clean Barbell Warm-up
3 x 5
C
Clean
5 x 3
D
Clean Pull on Riser
3 x 4
E
Front Squat
3 x 5
F
Good Morning
3 x 5
Circuit
G
3 sets: A1. 1-leg glute bridge x 10/side A2. Dead bug x max A3. Pull-ups x max
Recovery
H
LTL - Cool-down Series
This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.
Prep
A
LTL - Warm-up Series
This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.
B
Snatch
6 x 1
C
Clean & Jerk
6 x 2
D
Back Squat
4 x 5
E
Push Press
3 x 5
Circuit
F
3 sets: A1. Anti-rotation Russian twist x 10/side A2. Back extension x 10-15 A3. Reverse crunch x max
Recovery
G
LTL - Cool-down Series
This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.
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.
