Cat 5 Strong

Category 5 Athletics

General Fitness, Strength & Conditioning, Weightlifting

Coach

Zack Lebo, CSCS, USAW National

A professional system for building strength and athleticism.

Cat 5 Strong is a program built for those who don't want to choose one rigid training style. It is movement based, we're not sitting on machines all day doing isolated movements. This program combines foundational barbell movements, Olympic lift progressions, and athletic movement training in areas like balance, plyos/jump work, power and coordination.

Whether you're a former athlete or an experienced lifter looking to find purpose in your training this will give you the structure to do so without training for hours on end. Each session includes total body strength movements, prep work and mobility, power & speed work and is 3 days a week so there's plenty of time to devote to other areas of your life outside the gym.

$35 / mo

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Olympic Lift Progressions

Benefits of speed, power, mobility and total body coordination.

Structured Strength Training

Take the guess work and randomness out with planned progressions and periodization, with different lifts taking priority in each cycle to keep the progress coming.

Mobility & Prep Work

Prioritize moving your body with daily mobility and preparation work to shake off the 9-5 stiffness.

Features

Access to your coaches

Coaches available to address questions and help keep you accountable to make sure you're getting the most out of the program.

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep yougoing longer, all through an app.

Equipment

Required

Barbell // Dumbells // Squat Rack // Bands or Cables

Recommended

Med Ball // Plyo Boxes // Kettlebells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1:Day 1 Cycle 1 2026

Mini Band Shoulder Series

2 x 10

Heel Taps (box)

2 x 12

SL Iso RDL KB Switch

2 x 10

SA DB Push Press

3 x 5

Box Jump to SL Land

3 x 2

BB Goodmorning

3 x 8

Scap Push-Up

3 x 10

Seated KB Alternating Presses (OH)

3 x 10

Bird Dog Row

3 x 10

Counter Weight Cossack Squat

3 x 5

Eccentric Chin Ups

3 x 2 @ 5

Tuesday

Week 1 : Day 2

Shin Box Rotations 90/90

2 x 10

Down Dog Push Up

2 x 10

Prone Incline L Press

2 x 8

DB Bulgarian Split Squat

8, 6, 5, 5

BB Z Press

3 x 10

Iso Inverted Row

3 x 15

Plank KB Saw

3 x 8

SA Farmer Carry

3 x 20

DB Lateral Raise

3 x 12

DB Alternating Skulls

3 x 10

DB Hammer Curl

3 x 15

Thursday

Week 1 Day 3

PVC Front Rack Stretch

2 x 40

Side Laying Thoracic Claps

2 x 10

Tall Kneeling Hip CAR Hurdles - 2x5-8ea

2 x 5

PP Power Clean

4 x 3

DB Floor Press

10, 8, 6, 6

Tempo Front Squat

4 x 3 @ 50 %

SA DB Row

3 x 12

Wide Stance KB RDL

3 x 10

Coach

More from Category 5 Athletics

Zack Lebo, CSCS, USAW National

Zack is the head coach and founder of Category 5 Athletics, a Weightlifting gym & team located in Tampa, FL. Zack has been a certified strength and conditioning coach for a decade now and coaching competitive Weightlifters for the last 6 years at the national and international level.

CAT 5 STRONG

No more guessing or being aimless in the gym. Join Cat 5 and let our program take the guess work out for you.

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FAQs

How long do sessions take?

Typically all sessions can be completed in 60-90 min start to finish.

How often does the program change?

While the program will be updated every week, the workouts will vary in blocks so typically you'll stay with the same big movements for 3-4 weeks at a time before we progress. There will be planned max out sessions on the strength lifts.

Do I need to be an athlete to do this program?

No, this program is scaleable but will definitely be easier if you have some past sport experience.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Cat 5 Strong