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Team Cat 5 - Developmental

Category 5 Athletics

Weightlifting, Strength & Conditioning

Coach

Zack Lebo

An Olympic lifting program designed for the novice lifter. This is for those who have the fundamental basics already and are looking to improve on strength and technique. Our program includes 4 days of pre planned structured training per week that follow a yearly plan in developing long term improvements in the classic lifts and strength movements.

If you're stuck in a gym doing your own thing, or lacking direction on how to progress this program is for you. It requires minimum equipment outside of the basic free weights and WL equipment and can be modified to fit what you have. Programming includes access to messaging with a coach as well as video demonstrations and instruction to help guide you through the day to day.

$35 / mo

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Olympic lifts

The bread and butter of the program, barbell progressions and drill to build solid technique and confidence In the competition lifts.

Structured strength training

Planned progressions and periodization with different movements taking priority each cycle

Mobility & Prep Work Daily

Shake off the 9-5 with planned warm ups daily ad movements that prioritize mobility and quality movements over machines and fixed patterns

Features

Programming 4 days per week

4 day plan that varies in intensity and type of training, flexible for your schedule.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Weekly programming delivered through the TH app!

Equipment

Required

barbell // Dumbbells // Squat Rack // Bumper Plates // Pull Up Bar

Recommended

Resistance Bands // Kettlebells

Sample Week

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

Sunday

Week 2 : Day 1 (Cycle 1 2026)

Scap Push-Up

2 x 12

Child's Pose Lift Off

2 x 3 @ 5

Tall Kneeling Hip CAR Hurdles - 2x5-8ea

2 x 5

Single Leg Depth Drop

3 x 3

SL Lateral Plate Hops

3 x 5

Snatch 1st Pull + Halting Snatch (AK)

6 x 2 @ 60, _ , _ , _ , _ , 75 %

Slow Tempo Clean & Pause Jerk

5 x 2 @ 60, _ , _ , _ , 68 %

Snatch Pull

5 x 3 @ 85, 95, 105, 105, 105 %

KB Upright Row

3 x 12

Iso Reverse Plank Plate Pullover

3 x 10

Iso TRX Y

3 x 1 @ 15

Monday

Week 2 : Day 2 (Cycle 1 2026)

Reverse Nordics

2 x 5

Mini Band Shoulder Series

2 x 10

Iso Hanging SL Hip Thrust

2 x 1 @ 20

Stepping Jerk Balance

4 x 4

DB Drop Jumps

4 x 4

Push Press

5 x 3

Front Squat

5 x 5 @ 78 %

DB RDL

4 x 5

Chin-Up

3 x 6

Straight Arm Pulldown

3 x 3 @ 6

Split Stance SA Landmine Press

3 x 8

Short Lever Side Plank Abduction

3 x 15

Wednesday

Week 2 : Day 3 (Cycle 1 2026)

Down Dog Push Up

2 x 10

Child's Pose Lift Off

2 x 3 @ 5

Tall Kneeling Hip CAR Hurdles - 2x5-8ea

2 x 5

Tall Clean

3 x 5

Snatch Push Press + Pause OHS (@ parallel)

5 x 4

Power Position Power Clean + Power Jerk

5 x 2 @ 55, _ , _ , _ , 60 %

Deficit Clean Deadlift

@ 75, _ , _ , _ , 80 %

DB Bulgarian Split Squat

4 x 5

Negative Pull Up

3 x 3

SA DB Overhead Carry

3 x 20

Friday

Week 2 : Day 4 (Cycle 1 2026)

Band Shoulder Circuit A

2 x 10

Side Laying Hip AB/ADDuction

2 x 15

Bird Dog

2 x 20

Snatch SOTS Press

3 x 5

BB Good morning Jumps

3 x 5

Snatch Balance + Overhead Squat

8 x 1

Low Hang Clean & Jerk

7 x 1 @ 60, 70, 70, 70, 75, 75, 75 %

Back Squat

3 x 8

Tall Kneeling SA KB Bottoms Up Press

3 x 8

Back Extension

3 x 12

Prone Incline Row

3 x 12

Coach

More from Category 5 Athletics

Zack Lebo

Head Coach/Owner Cat 5, CSCS, USAW National Zack has been coaching for over 10 years spreading time across team sports as a strength and conditioning coach as well as coaching full time in the sport of Olympic Weightlifting.

The complete program.

You don't need to specialize, you need to move your body, lift heavy, build muscle and have a plan to make it all happen. Take the guess work out and let us handle it.

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FAQs

Do I need to know how to do the Olympic lifts to join?

No! Not at all, while we do utilize basic lift progressions with the barbell, we will always be happy to provide substitutes for wherever your confidence level is

Is this a beginner program?

Yes and no, while most of this program is beginner friendly, this is geared towards those who have some exposure to training or sport to know the basics.

What if I have questions?

You can direct message the coach at any time to clarify things or as for assistance!

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Team Cat 5 - Developmental