Category 5 Athletics
Category 5 Athletics
WeightliftingTeam 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.
A1
Band L Press to Slow Y Eccentric
2 x 8
A2
Deep Lunge Banded Hip Mobilization
2 x 60
A3
Cross Behind Heel Taps
2 x 5
B
Tempo Overhead Squat
4 x 2
C
Drop Snatch
3 x 3
D
No Foot Dip Snatch
5 x 2 @ 50, _ , _ , _ , 65 %
E
Pause Front Squat
3 x 8 @ 55, 60, 65 %
F
Slow Tempo Snatch Pull
4 x 3 @ 75, 80, 80, 80 %
G1
Half Kneeling Single Arm Press
3 x 10
G2
SL KB RDL
3 x 5
G3
Bear Crawl Walks
3 x 10
A1
Mini Band Shoulder Series
2 x 15
A2
Side Plank Clam
2 x 20
A3
PVC Staggered Side Bend Rotation
2 x 10
B
Press in Split
3 x 8
C
Pause Push Press + BTN Pause Jerk
3 x 2
D
BTN Jerk (Split)
3, 3, 2, 2, 2 @ 60, 65, _ , _ , _ %
E
Clean DL + Low Hang Yo-Yo Clean
5 x 2 @ 60, 65, 70, 70, 70 %
F
Pull Ups
4 x 5
G1
SA KB Sit Up
3 x 6
G2
DB Pullover Tricep Extension
3 x 12
G3
Iso SL Glute Bridge
3 x 20
A1
Band L Press to Slow Y Eccentric
2 x 10
A2
Deep Lunge Banded Hip Mobilization
2 x 60
A3
Cross Behind Heel Taps
2 x 8
B
Kang Squat
4 x 5
C
Tall Snatch
3 x 5
D
Power Position Power Snatch + OHS
5 x 3
E
Halting Power Clean & Push Press (Halt Above Knee)
5 x 3
F1
Deficit DB RDL
3 x 8
F2
Lateral Band Walk
3 x 10
F3
Prone Incline Swimmers
3 x 5
A1
Mini Band Shoulder Series
2 x 20
A2
Side Plank Clam
2 x 20
A3
PVC Staggered Side Bend Rotation
2 x 8
B
Muscle Snatch
3 x 3
C
Top Down Snatch
6 x 2 @ 65, 65, 65, 70, 70, 70 %
D
1 Clean Pull + 1 Dip Clean + 1 Jerk
5 x 2
E
Clean Sumo Deadlift
4 x 5
F1
Pendlay Row
3 x 10
F2
Seated DB Lat Raise
3 x 12
F3
Weighted Plank Hold
3 x 0:40
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.
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!
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Category 5 Athletics
Category 5 Athletics
Category 5 Athletics
