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12-Week Traditional Cycle
12 weeks

This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle. It uses simple progressions and is a good, basic program for a wide range of athletes.

"Did the whole cycle and my squat went up 40 lbs" -Arthur Z.

Volume: Moderate
Intensity: Moderate

Good For:
  • Newer and intermediate lifters
  • CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
  • The cycle is good for beginning and intermediate lifters, BUT you may have to adjust the weights, as your 1RMs are likely inaccurate. If certain lifts feel too easy, increase the weight.
  • Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle
  • Heavy single, (90%x1, 95%x1, HS) x 3 means that you work up to a heavy single, then hit 90% of that, 95% of that, then try to hit that HS again, and repeat this wave 2 more times.

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(11) Comments
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Frank 2015-07-31
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?
1. It means each set is 1 power snatch, then 1 OHS, then 1 power snatch, then 1 OHS, and you have 2 sets at that weight. Read this for all the info on my notation.

2. Yes, if you hit a new PR during the cycle, calculate the weights from that PR for the remainder of the program.
Greg Everett
Stephen 2015-08-07
Lovely program been enjoying so far! Thank you. I'm a bit confused though. I've downloaded the excel version to calculate my weights, and when i compare the excel version there are some days wich are different from the internet version. For examble on day 34 in the excel version it's a copy of day 7 with same weights. And when i then look on the internet version the weights are higher and there are even Heavy singles on snatch and C&J. Should i just follow the Excel version or just recalculate and do the internet version on days which are different (sort of seems like a mistake to copy day 7 to 35?)? Thank you.
We are currently working on upgrading this portion of the site. The excel ones may be incorrect, the listed site workouts are the correct prescriptions.

Steve Pan
Burt 2015-09-15
Where is this Excel sheet you all speak of? I can't locate iy
We are working on improving this portion of the site. The Excel sheets are currently unavailable.

Steve Pan
josh 2015-09-27
In say, week 3 when doing sn 3 rep max. Do i stand up every snatch or secure the catch in the bottom position then drop it?
Stand up on every rep. If you don't stand up the lift doesn't count.

Steve Pan
miller 2015-09-28
what does for 3s mean example sld 5x3 for 3s
Where do you see "3s"

SLDL - 3x5 will be 3 sets of 5 reps of Stiff Legged Deadlift

Steve Pan
Jackie Lopez Rochetti 2015-07-25
Every one of these lifts has gone up by 10 lbs for me! Kuddos!!!
Chris Sanchez 2015-07-18
If I set a new max doing heavy singles or a RM goes up significantly (enough to indicate an increased 1RM) should I calculate future %1RM from this new max or stick with the starting 1RM for the whole cycle?
If you make a PR during the cycle, use the new one to calculate %s from then on.

Greg Everett
Arthur Zhang 2014-04-06
Did the whole cycle and my squat went up 40 lbs. I don't put on muscle well either; went from 300 lb squat to 340+
Butch Ibay 2015-10-20
Are power snatch & power cleans percentages off of max cleans and snatches or off your max power clean and power snatches? Thanks in advance!
% of your best power versions of the lifts  unless otherwise specified.

Steve Pan
Kelsey Tindle 2015-10-26
for the SLDL - Does 3 s mean 3 sets of 5 reps of Stiff Legged Deadlift? And what weight? Same for hang muscle snatch< what weight?
SLDL - 3x5 will be three sets of five reps. For the hang muscle snatch if there is no prescribed weight you will feel out appropriate weights for the rep range.

Steve Pan
David Valente 2015-11-16
Greg, some of the exercises (Good morning, press, SLDL) on the spreadsheet say "For 3s" in the the % of 1RM column. But the text on the webpage does not say the same? What does that mean? Is it a tempo, eccentric or concentric? Is there a recommended weight range or just make it challenging? Thanks.
It just means you're doing it for 3 sets - this is a reader-made spreadsheet, so it's not a notation I would have made myself as it's confusing. Weight by feel starting the weeks reasonably and building weekly.

Greg Everett

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