Category 5 Athletics

Category 5 Athletics

Weightlifting
Coach
Zack Lebo

Team Cat 5 programming is for the intermediate weightlifter who is focused on competing in the multiple weightlifting competitions throughout the year. This program focuses on development not only in the sport of Weightlifting, but overall in an athletic manner of training incorporating lots of compound strength movement variations and accessory work. Throughout the year the program will wave in and out of more Oly specific training and include training blocks of general development and athletic movement. This program will be 4 sessions/week and revolve around a National competition calendar.

Our team program includes detailed descriptions and instructions for main training blocks as well as video demonstrations of all major and accessory lifts.

Features
feature-icon
Access to your coaches
Message directly with a coach for feedback and modifications as needed, we're here to help!
feature-icon
Programming 4 days per week
Daily movement prep, accessories, and of course main lifts and strength movements included
feature-icon
Exercise Video Guidance
Demonstration videos and notes to make sure you're executing as well as you can
feature-icon
Committed Teammates
Likeminded teammates who compete year round, interact via socials and get to know them
feature-icon
Delivered through TrainHeroic
Easy access all provided through the app to get your programming and instruciton all in one simple place
Equipment
Required
Barbell // Bumper Plates // Squat Rack
Recommended
KB/DB // Bands // GHD or RH
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
9 Week Arnold Cycle D1:W1

A1

Band W + Uppercut + OH Press

2 x 5

A2

All 4's T-Spine Rotations (on elbow)

2 x 8

A3

Shin Box Switch + Extension

2 x 8

B

Snatch Balance + Overhead Squat

5 x 2

C

1" Halting Snatch

@ 60, 65, 70, _ , _ , _ , 77 %

D

Front Squat

5 x 5 @ 65, 70, 75, 70, 65 %

E1

SA DB Plank Row

E2

Weighted Dead Bug Switches

3 x 5

E3

DB RDL

3 x 8

Monday
9 Week Arnold Cycle D2:W1

A1

Prone Incline Retract + Y

2 x 8

A2

Standing SL Hip ABD

2 x 8

A3

SA KB Overhead Lunge

2 x 8

B

BTN Jerk (Split)

3, 3, 3, 3, 3, 2, 2 @ 65, 70, 75, _ , _ , _ , _ %

C

Clean Deadlift + Low Hang Clean

@ 65, 70, 74, 74, 74 %

D

No Foot Clean Pull

7 x 3

E1

Pull Ups

3 x 5

E2

KB/DB Overhead + Farmer Carry

3 x 0:20

Wednesday
9 Week Arnold Cycle D3:W1

A1

Band W + Uppercut + OH Press

2 x 5

A2

Shin Box Switch + Extension

2 x 8

A3

All 4's T-Spine Rotations (on elbow)

2 x 8

B

Dip Power Snatch + Mid hang Power Snatch + OHS

5 x 3 @ 50, 50, 55, 55, 55 %

C

Mid Hang Power Clean & Power Jerk

5 x 2 @ 50, 55, 58, 62, 65 %

D

Push Press

5 x 3

E1

Back Squat

5 x 3 @ 70 %

E2

Seated Box Jump

5 x 2

F1

DB Alternating Skulls

3 x 10

F2

Band Face Pull + ER Press

3 x 8

Friday
9 Week Arnold D4:W1

A1

Prone Incline Retract + Y

2 x 8

A2

Standing SL Hip ABD

2 x 10

A3

Counter Squat to Overhead Raise

2 x 8

B

The Snatch

5 x 2 @ 70, 75, 80, 80, 80 %

C

Clean and Jerk

5 x 2 @ 70, 75, 80, 83, 85 %

D

Snatch Pull + Slow Eccentric

5 x 3

E1

SA Turkish Sit Up

3 x 6

E2

Inverted Plank

3 x 0:20

E3

Barbell Upright Row

3 x 8

Coach
coach-avatar Zack Lebo

Zack is a National Level USAW Coach and CSCS. He has been coaching since 2014 and is the owner and head coach of Category 5 Athletics in Tampa, FL.

closer-image-1
closer-image-2
CAT 5 STRONG

Cat 5 is all about helping people become better humans and athletes in order to be successful in the sport of Weightlifting. Join us on the platform and become part of the team!

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this program for?
The dedicated Weightlifter who has a good understanding of the lifts and is looking to advance competitively in the sport
How long do sessions last?
Typically a session will take 90-120min, depending on the day and part of cycle we're in.
What if I'm not competing at the end of the cycle?
No problem, can simply use our competition weeks as in gym testing weeks to assess progress on the lifts!
Do I have to follow the program on certain days of the week?
No, while it is written with a certain weekly structure in mind, the days can be spread throughout the week as best fit for the athlete. A coach would be happy to help determine how best to do this with you.
Join Your Virtual Gym

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

Category 5 Athletics
screenshot1
Category 5 Athletics
screenshot2
Category 5 Athletics
screenshot3
Category 5 Athletics