Learn The Lifts - Complete Set

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

This is a complete program to learn the snatch, clean and jerk from Greg Everett, coach of a national championship team, national champions and record holders, world championship competitors, and international medalists, and author of the world's best-selling book on weightlifting.

It includes full warm-up and mobility work along with detailed learning progressions provided with video from Greg explaining and demonstrating the drills to ensure your understanding and proper execution.

It can be done in addition to your current training program.

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Learn Properly
Build a solid foundation that will let you reach your ultimate potential long term
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Clear Video Instruction
See each drill demonstrated with audio and written instructions
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Mobility Work
Don't just learn the lifts; improve comfort and safety with complete mobility work
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Complete System
Once you learn the lifts, follow my series of training programs
Features
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Programming 3 days per week
You can use this in addition to your current training program
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Convenient video + written format through a handy app
Equipment
Required
PVC pipe or dowel // Barbell // Light plates
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Sample Week
Week 1 of 11-week program
Sunday
LTL - Foundations Day

A

Learn The Lifts - Introduction

Prep

B

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.

C

Breathing & Pressurization - LTL Foundations

1 x 5

D

Squat - LTL Foundations

10, 10, 10, 5, 5, 5

E

Foot Positions & Transition - LTL Foundations

5 x 5

F

Hook Grip - LTL Foundations

1 x 1

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.

Tuesday
Week 1 Day 3

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 Grip - LTL Snatch

1 x 1

C

Snatch Overhead Position - LTL Snatch

1 x 1

D

Overhead Squat - LTL Snatch

5 x 5

E

Snatch Press

3 x 10

F

Back Squat

5 x 5

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.

Thursday
Week 1 Day 5

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

Overhead Squat - LTL Snatch

3 x 5

C

Pressing Snatch Balance - LTL Snatch

5 x 5

D

Drop Snatch - LTL Snatch

5 x 5

E

Heaving Snatch Balance - LTL Snatch

5 x 5

F

Snatch Balance - LTL Snatch

5 x 5

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.

Coach
coach-avatar Greg Everett

Coach of the USA Weightlifting National Champion team Catalyst Athletics, and author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches. In his 15 years of coaching, he has coached multiple national champions and national record holders, Pan Am and European Championships competitors and medalists, and World Championships competitors.

Learn The Lifts - Complete Set