Training Cycles for Olympic Weightlifting and Weight Lifting

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Olympic weightlifting, strength and conditioning, fitness Workouts - Training Cycles - Catalyst Athletics

12-Week Traditional Cycle
12 weeks

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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.

	Monday September 3 2012 Comments (4) Snatch - 60%x3, 65%x3, 70%x3x4 Snatch Pull - 90% (of sn) x 3 x 4 Back Squat - 70% x 6 x 5 SLDL - 3x5 If you feel good, take the weights up after at least 1 set at the prescribed heaviest weight. Week 1 of 12


	Tuesday September 4 2012 Comments (0) Power Clean - 70% x 3 x 5 Power Jerk (% of split jerk) - 60% x 3 x 5 Push Press - 70% x 5 x 5 4 sets; no rest: 2 min jump rope 10 pull-ups 10 push-ups If you feel good, take the weights up


	Wednesday September 5 2012 Comments (0) Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4 Clean Pull - 90% x 3 x 4 Front Squat - 70% x 4 x 5 If you feel good, take the weights up


	Thursday September 6 2012 Comments (0) Hang Muscle Snatch - 5x3 Power Snatch - 70% x 3 x 5 Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5 5 sets; no rest (w 2 DBs): 5 DB hang power snatch 5 DB hang power clean 5 DB push press If you feel good, take the weights up


	Friday September 7 2012 Comments (0) Rest Day


	Saturday September 8 2012 Comments (0) Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4 Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4 Back Squat - 75% x 3 x 5 Good Morning - 3x5 Press - 3 x 8 If you feel good, go up on the last 80% sets of snatch and CJ and on squats.


	Sunday September 9 2012 Comments (0) Rest Day


	Monday September 10 2012 Comments (3) Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3 Snatch Pull - 95% (of sn) x 3 x 4 Back Squat - 75% x 6 x 5 SLDL - 3x5 If you went heavier last week than the prescribed weights, aim to add weight to at least one set today, and to as many as you can. This goes for the entire week. Week 2 of 12


	Tuesday September 11 2012 Comments (0) Power Clean - 75% x 3 x 5 Power Jerk (% of split jerk) - 65% x 3 x 5 Push Press - 75% x 5 x 5 4 sets; no rest; alternate arms after each set: 5 KB swing high-pull 5 KB snatch 5 KB overhead squat


	Wednesday September 12 2012 Comments (2) Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3 Clean Pull - 95% (of clean) x 3 x 4 Front Squat - 75% x 4 x 5


	Thursday September 13 2012 Comments (2) Hang Muscle Snatch - 5x3 Power Snatch - 75% x 3 x 5 Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5 3 sets; no rest: 600 m row 25 push ball (6-8# ball)


	Friday September 14 2012 Comments (0) Rest Day


	Saturday September 15 2012 Comments (0) Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2 Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 x 2 Back Squat - 80% x 3 x 5 Good Morning - 3x5 Press - 3 x 8


	Sunday September 16 2012 Comments (0) Rest Day


	Monday September 17 2012 Comments (8) Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM Snatch Pull - 100% (of sn) x 3 x 4 Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM SLDL - 3x5 Take as many additional sets as you need to find your RMs. Week 3 of 12


	Tuesday September 18 2012 Comments (2) Hang Muscle Snatch - 5 x 3 Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1, 78% x 5+1, max 5+1 3 sets; no rest: 1 min jump rope 10 pull-ups


	Wednesday September 19 2012 Comments (0) Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1 Clean Pull - 100% (of clean) x 3 x 4 Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM


	Thursday September 20 2012 Comments (0) Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM 3 sets; no rest: 300 m row @ 75% effort 10 push-ups


	Friday September 21 2012 Comments (1) Rest Day


	Saturday September 22 2012 Comments (1) Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 , 90% x 1+1, heavy 1+1 Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM Good Morning - 3x5 Press - 8RM


	Sunday September 23 2012 Comments (0) Rest Day


	Monday September 24 2012 Comments (2) Snatch - 60%x2, 65%x2x2, 70%x2x3 Snatch Pull - 90%x2x2, 95%x2x2 Back Squat - 70% x 4 x 5 This is a recovery week, so it should feel fairly easy, Next week will start loading again. Week 4 of 12


	Tuesday September 25 2012 Comments (0) Power Clean - 70% x 2 x 5 Power Jerk - 60% (of split jerk) x 2 x 5 Push Press - 70% x 3 x 3 At ~75% effort: 1000 m row


	Wednesday September 26 2012 Comments (0) Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3 Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2 Front Squat - 70% x 3 x 5


	Thursday September 27 2012 Comments (4) Power Snatch - 70% x 2 x 5 Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4 Press - 3 x 5 (use last week's weight) 3 ladders of 3-5-7 reps each: KB swing 1-arm KB clean + push press


	Friday September 28 2012 Comments (0) Rest Day


	Saturday September 29 2012 Comments (4) Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3 Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3 Back Squat - 75% x 2 x 4


	Sunday September 30 2012 Comments (0) Rest Day


	Monday October 1 2012 Comments (2) Snatch - 60%x3, 65%x3, 70%x2, 75x2x4 Snatch Pull - 100% (of sn) x 3 x 4 Back Squat - 75% x 4 x 5 SLDL - 3x5 Week 5 of 12


	Tuesday October 2 2012 Comments (4) Power Clean - 70%x3, 75%x3, 80% x 2 x 4 Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4 Push Press - 70% x 5, 75% x 5, 80% x 3 x 3 2-4-6-8-10-8-6-4-2 reps of: Pull-ups Dips


	Wednesday October 3 2012 Comments (1) Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4 Clean Pull - 100% (of clean) x 3 x 4 Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3


	Thursday October 4 2012 Comments (0) Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4 Snatch HIgh-Pull - 75% (of snatch) x 3 x 5 Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3 3 sets; 1 min rest: 500 m row sprint 15 Kb swings


	Friday October 5 2012 Comments (0) Rest Day


	Saturday October 6 2012 Comments (0) Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single Back Squat 75% x3, 80%x3x4 Good Morning - 3x5 Press - 3x6


	Sunday October 7 2012 Comments (0) Rest Day


	Monday October 8 2012 Comments (2) Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3 Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2 Back Squat - 70%x4, 75%x4, 80%x4x3 SLDL - 3x5 Just like last week, increase the weights on the heaviest sets of each exercise if you're feeling good. Week 6 of 12


	Tuesday October 9 2012 Comments (0) Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2 Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2 Push Press - 70%x5, 75%x5, 80%x3x3 7 sets; no rest: 5 DB power clean 5 DB push press 5 DB bent row


	Wednesday October 10 2012 Comments (2) Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3 Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2 Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2


	Thursday October 11 2012 Comments (2) Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2 Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3 Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1x2 20-15-10-5 reps, no rest: Chin-ups Push-ups


	Friday October 12 2012 Comments (0) Rest Day


	Saturday October 13 2012 Comments (4) Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single Back Squat 75% x3, 80%x3x2, 85%x3x2 Good Morning - 3x5 Press - 3x6


	Sunday October 14 2012 Comments (0) Rest Day


	Monday October 15 2012 Comments (0) Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2 Back Squat - 70%x4, 75%x4, 80%x4, 4RM SLDL - 3x5 Week 7 of 12


	Tuesday October 16 2012 Comments (2) Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM 5 sets; no rest: 8 KB swings 4 KB clean + push press/arm


	Wednesday October 17 2012 Comments (0) Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2 Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM


	Thursday October 18 2012 Comments (0) Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM Snatch High-Pull - 75% (of sn) x3, 80%x3x3 Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1, 3+1RM 3 sets; no rest: 500 m row 15 chin-ups


	Friday October 19 2012 Comments (0) Rest Day


	Saturday October 20 2012 Comments (0) Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single Back Squat 75% x3, 80%x3x2, 85%x3, 3RM Good Morning - 3x5 Press - 1RM


	Sunday October 21 2012 Comments (0) Rest Day


	Monday October 22 2012 Comments (2) Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3 Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2 Back Squat - 70%x3, 75%x3, 80%x2x3 Week 8 of 12


	Tuesday October 23 2012 Comments (0) Power Clean - 70%x2, 75%x2, 80%x1x3 Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3 Push Press - 70%x3, 75%x3x2 Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m


	Wednesday October 24 2012 Comments (2) Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2 Front Squat - 70%x3, 75%x2x3


	Thursday October 25 2012 Comments (4) Power Snatch - 70%x2, 75%x2, 80%x1x3 Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2 Jerk Bnk - 60%x2, 65%x2, 70%x2x3 3 sets; no rest: 10 KB swings 10 KB clean/arm 10 KB push press/arm


	Friday October 26 2012 Comments (0) Rest Day


	Saturday October 27 2012 Comments (0) Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4 Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets Back Squat - 70%x2, 75%x2, 80% x 2 x 2


	Sunday October 28 2012 Comments (0) Rest Day


	Monday October 29 2012 Comments (0) Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3 Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2 Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4 This next 4-week block is based on programming by Bob Takano. Check out his book here. Week 9 of 12


	Tuesday October 30 2012 Comments (0) Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3 Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x 2+1 x 3 sets Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3 5 sets; 30 sec rest between sets: 10 push-ups (on DBs) 10 renegade rows/arm


	Wednesday October 31 2012 Comments (2) Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2 Press - 4 x 4 - challenging weight but smooth reps; no grinds 4 sets; no rest: 15 KB swings 10 pull-ups


	Thursday November 1 2012 Comments (0) Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3 Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2 Snatch Pull - 105%x3x5 Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4


	Friday November 2 2012 Comments (0) Rest Day


	Saturday November 3 2012 Comments (4) Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3 Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2


	Sunday November 4 2012 Comments (0) Rest Day


	Monday November 5 2012 Comments (3) Snatch - heavy single, (90%x1, 95%x1, HS) x 3 Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3 Clean Pull - 105% (of cln) x 2 x 5 Front Squat - heavy single, (90%x1, 95%x1, HS) x 3 On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single. Week 10 of 12


	Tuesday November 6 2012 Comments (0) Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3 Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3 Snatch Balance - 70% (of sn) x 3 x 4 4 sets; 30 sec rest after each set: 5 box jumps 10 1-arm KB swings/arm


	Wednesday November 7 2012 Comments (3) Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2 Good morning - 4x5 15-12-9-5 reps of: Chin-ups DB push press


	Thursday November 8 2012 Comments (4) Snatch - heavy single; 85%x2x4 Clean & Jerk - heavy single; 85%x2+1x4 Snatch Pull - 105% (of sn) x 2 x 5 Back Squat - heavy single, (90%x1, 95%x1, HS) x 3


	Friday November 9 2012 Comments (0) Rest Day


	Saturday November 10 2012 Comments (0) Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3 Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3 Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3 Clean Pull - 90% (of cln) x3, 100%x3x4


	Sunday November 11 2012 Comments (0) Rest Day


	Monday November 12 2012 Comments (2) Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3 Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3 Clean Pull - 95% (of cln) x 2 x 5 Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3 Week 11 of 12


	Tuesday November 13 2012 Comments (0) Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1 Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1 Snatch Pull - 105% (of sn) x 3 x 5 3 sets; no rest: 5 DB overhead lunge/leg 10 hanging leg raises


	Wednesday November 14 2012 Comments (0) Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2 Snatch Balance - 75% (of sn) x 2 x 4 Good Morning - 4x5 5 sets; no rest: 8 DB row/arm 8 alternating DB press/arm


	Thursday November 15 2012 Comments (0) Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1 Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1 Clean Pull - 100% (of cln) x 2, 105% x 2 x 4 Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3


	Friday November 16 2012 Comments (0) Rest Day


	Saturday November 17 2012 Comments (0) Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2 Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1 Snatch Pull - 105% (of sn) x 2 x 3 Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2


	Sunday November 18 2012 Comments (0) Rest Day


	Monday November 19 2012 Comments (3) Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3 Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1x3 Snatch Pull - 95% (of sn) x 2 x 5 Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3 Week 12 of 12


	Tuesday November 20 2012 Comments (0) Rest Day


	Wednesday November 21 2012 Comments (0) Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3 Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3 Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3 Snatch High-Pull - 85% (of sn) x 3 x 4


	Thursday November 22 2012 Comments (0) Rest Day


	Friday November 23 2012 Comments (0) Power Snatch - 60% x 2 x 5 Power Clean & Jerk - 60% x 2(1+1) x 5


	Saturday November 24 2012 Comments (1) Snatch - max Clean & Jerk - max Front or back squat - max


	Sunday November 25 2012 Comments (0) Rest Day

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