Olympic Weightlifting Programs
Workouts Menu

Training Programs

View by Date

Kara's 9 Weeks of Heaven
9 weeks

This is a very high-volume 9-week cycle adapted from one of Bob Takano's programs that is similar to what I used for Kara Yessie going into the Arnold Classic a couple years ago. If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters.

"Results from Kara's 9 Weeks of Heaven - Snatch 75kg to 87kg; Clean & Jerk 100kg to 110kg; Back Squat 125kg to 150 kg; Press 60kg to 70kg; Deadlift 175kg to 200kg." - Pedar L

Volume: Very High
Intensity: High

Good For:
  • Experienced/advanced lifters
  • High volume needs
  • Leg strength
  • A lot of classic lift reps
  • This is NOT appropriate for beginner or intermediate lifters

Please Log in

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

Registration is FREE!

(19) Comments
Please login to comment!
Gaby 2015-08-10
How much weight for the press on day one
Feel out a good weight for the rep range, it shouldn't be super hard or a grind on any reps. Make sure there is room to go up on the following weeks.

Steve Pan
John Quinn 2015-07-16
Hey guys. Where it says "clean and jerk", is that a power jerk?, the same as when it states "power clean AND jerk" in the notes? Or is it a split?

Greg Everett
Travis Lay 2015-04-15
Should we test everything before starting the cycle (at least snatch, clean and jerk and squat) or use lifetime PR's to base percentages?
You need to have accurate 1RMs, so get that done before you start any program with % prescriptions.
Greg Everett
Ryan Fuller 2015-02-17
Started this cycle about a week ago. Loving it already. Looking forward to passing on my results at the end of this
Quick question.. If I feel that during this program I am getting stronger.. Should I re-enter maxes?? Or should I just stick with the numbers I entered before starting? Thanks!
You should be getting stronger - the program takes that into account. Unless you feel like your 1RM has increased dramatically, don't change anything.
Greg Everett
Crystal Balm 2014-09-25
I just wanted to say this one looks very spicy! Holy shenanigans welcome to the big leagues.
Tommy Malone 2014-09-11
How many, if any, WOD's could I mix in before dimishing the returns of this cycle? I operate at pretty high volume now. 3 days on 1 day off/2 days on 1 day off with 3-4 doubles and 5 strength training sessions before the WOD's. Thanks
I would do zero. If you want to do CF, choose a lower-volume cycle.
Greg Everett
Danielle Stetzel 2014-04-07
When doing snatches or cleans, are all reps finished in the standing position or is it all about receiving the bar in the bottom position? Are all lifts supposed to be stood up?
Yes, the lift is not complete until you're standing again.
Greg Everett
Mike Massie 2015-10-15
Hello, Firstly, I would like to thank you for doing this for people. Secondly, whoever writes these programs is a genius. I am at the end of this cycle (second to last week) and am seeing great results. Lifts are much more consistent at higher percentages. My question is, can I just repeat this cycle over again or will that diminish its effectiveness? Should I try something else, any other program you might recommend for the next cycle of training. Thanks
You can try repeating it after a light rest week, but make sure you increase all weights at least slightly, even if they are %s of lifts that did not increase (or you didn't test).

Greg Everett
Sven Reichelt 2015-10-16
Hey guys. i've been looking for a new cycle and found my way to catalystathletes. all the programms are looking real nice but i'm wondering what rest range i should use between sets and exercises? any recommendations?
2-3 minutes between oympic lifts and 3-5 minutes between squats/pulls should be good unless otherwise specified by the program.

Steve Pan
Samuel Lopez 2015-10-20
Should I do strict or butterfly pullups?

Steve Pan
Samuel Lopez 2015-10-22
When you say no rest in the accesory workout, I guess you mean unbroken too right?
If possible, yes.

Steve Pan
Shora Rezaie 2015-11-07
When it says 85% snatch deadlift - is it 85% of my snatch or of my prlift in snatch deadlift? Thank you for sharing this program:) I'm finish with my first week now and I'm really motivated!
85% of your best snatch.

Steve Pan
Stelios Apostolides 2015-11-10
I am finishing week 2 and starting the day with BSQ or FSQ it feels like affecting my snatch and C&J. If i change the order of the exercises, lets say if i do my squats at the end, what would be the effect of this? Thanks great programs!
Keep the order of the exercises the same and you will adapt to the work over the next weeks.

Steve Pan
Da i Thom 2015-11-19
Week 7 day 5 doesn't have any reps... What are the numbers??
Day 5 is always a rest day.

Steve Pan
Carrie Kelsey 2015-11-20
When plugging in my 1RM into spreadsheet does it have to be in kilos, or does it also work if I plug in pounds?
They are working on percentages, so whatever denomination you use will be displayed in the same units.

Steve Pan
Da i Thom 2015-11-20
I guess I mean Day 6 Week 7. It's the fifth workout day for the week. Has weight but no reps listed
Tyler Watson 2015-11-24
What kind of KBS we talking? And what type of weight should be used? Thanks
KB will be kettlebell. You can feel out a weight that is appropriate for the day. Don't go overboard as this program is very aggressive in general.

Steve Pan
Omar Cervantes 2015-11-25
Why do you have % for push press and not for press ? Wich is the diference?
Press and Push Press

Push press you should have a max that you can go off of for the percentages. Press you may have a max, but we leave it open for you to feel out what works for that particular day.

Steve Pan

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