Olympic Weightlifting Programs
Workouts Menu

Training Programs

View by Date

Block & Pull Cycle
6 weeks

This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.

Volume: Moderate-High
Intensity: Moderate

Good For:
  • Beginning to intermediate lifters
  • Lifters needing a lot of exposure to classic lifts
  • You will need blocks for this cycle that can be adjusted to place the bar at mid-thigh and just below your knee.
  • The notation "2+1" means you will do 2 reps of the first exercise and 1 rep of the second in each set (for a total of 3 reps in that set). For example, "Push Press + Jerk - 65% x 2 +1" means 2 push presses, then 1 jerk in each set.
  • The notation "75% x 2(1+1)" means you will do 1 rep of the first exercise, then 1 rep of the next, and repeat that one more time. For example, "Clean pull + Clean - 75% x 2(1+1)" means you will do 1 clean pull, 1 clean, 1 clean pull, 1 clean in each set.

Please Log in

Please login to access this training program in web, spreadsheet, text and Kindle formats.

Registration is FREE!

Please login to comment!

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Get the App!
Catalyst Athletics programs are available through our exercise.com app. Unlimited access to all programs for only $10/month, or purchase programs individually for only $10 each!

Join the Group Buy Programs

Tag Us!
Tag us on social media when you post videos and photos of your workouts!

Instagram: @catalystathletics
Twitter: @cathletics
Facebook: @catalystpm

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design
Get the App

Training Programs

View by Date

Advertise With Us
Subscribe to the Performance Menu Magazine