Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING CYCLES


Below are descriptions and links to the training cycles that have been posted as daily workouts on the Catalyst Athletics website.


Catalyst Athletics Starter Program

4 Weeks

This is a program we suggest starting with to prepare you to do the Catalyst Athletics training program or other training cycles if you have not done a dedicated weightlifting program before.

View as Web
 
The Simplest Weightlifting Program in the World

Training Template

This a simple Olympic weightlifting training template for 3 days/week that you can use to create a program for yourself.

View as Web
 
Jessica's Complex & Competition

12 Weeks

This is a 12-week program with a lot of complexes in the first 8 weeks, and a competition taper in the last 4 weeks. Pulling strength is emphasized, but squat strength and overhead strength are not forgotten. The volume is high, so be prepared before you start it.


View as Web
 
12-Week Basic Cycle

12 Weeks

This is a 12 week cycle with plenty of squatting, pulling and pressing strength work for the first several weeks. This is a good cycle for fairly well-balanced lifters. The volume is moderately high, but not extreme.

"Finished up the 12 week basic cycle after about 15 months off from Crossfit with lifetime PRs of +25lb snatch, +35lb clean & jerk plus PRs in, well, everything from strict press to deadlift." -Jeremy J.


Download Excel Spreadsheet

View as Web
 
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

Download Excel Spreadsheet

View as Web
 
Double Day Squats & Heavy Weights

13 Weeks

This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.

It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.

This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.

"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395." - Ryan K.



View as Web
 
8-Week General Cycle

8 Weeks

This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.


View as Web
 
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.


View as Web
 
5-Week Front Squat Emphasis Cycle

5 Weeks

This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.

"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."

Download Excel Spreadsheet

View as Web
 
6 Week Back Squat Emphasis Prep Cycle

6 Weeks

This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6.


View as Web
 
4-Week Leg Strength Block 2

4 Weeks

This is another 4-week heavy squat emphasis training block. It can be used alone, or after the 4-Week Leg Strength Block 1 cycle.

Download Excel Spreadsheet

View as Web
 
4-Week Leg Strength Block 1

4 Weeks

This is a 4-week block of heavy squat strength emphasis.

"25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick

"That is a 30 lb PR from a previous best. The percentages and volume was just right for my body. Thanks for the blog, Greg." - Brandon

"352 BS, a PR by 30. That's at bw of 168, 49 y/o. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle." - David

"BS went up 30lbs. C&J went up 25lbs!!!" - Stefan

Download Excel Spreadsheet

View as Web
 
12-Week Complete Cycle

12 Weeks

This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure. (This cycle is in 3 different Excel files listed in order)

Download Excel Spreadsheet (1)

Download Excel Spreadsheet (2)

Download Excel Spreadsheet (3)

View as Web
 
Basic Rep Cycle

6 Weeks

This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.

"30lb snatch, 25lb clean & jerk improvement from 6 weeks ago." - Sean M.

Download Excel Spreadsheet

View as Web
 
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.

Download Excel Spreadsheet

View as Web
 
Quick & Classic

4 Weeks

This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.

View as Web
 
3-Phase Cycle

18 Weeks

This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.

View as Web
 
Strength by Feel Cycle

9 Weeks

9 week strength emphasis cycle using less prescribed percentages and more weights according to feel. Well-suited for athletes without well-developed classic lifts.

View as Web
 
Classic / Position Cycle

12 Weeks

This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.

See the video demonstrating the warm-up series for this cycle here.

View as Web
 
10 x 3 Squat Cycle

9 Weeks

This program is built around a 10 x 3 squat cycle and its focus is building leg strength.

View as Web
 
Classic Cycle

5 Weeks

This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.

View as Web
 
General Cycle

8 Weeks

This is a general training cycle - no emphasis on any particular elements

View as Web
 
Russian Squat Cycle

6 Weeks

This is a training cycle based on the Russian squat cycle

View as Web
 
Advanced 2-Phase Cycle

10 Weeks

This is a 10-week cycle based on the Advanced Two-Phase cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.

View as Web
 
Classic-Squat Wave Cycle

9 Weeks

This is a cycle w 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavy weights.


View as Web
 
Strength Cycle

5 Weeks

This is a quick 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.

View as Web
 
Classic Cycle

4 Weeks

This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis.

View as Web
 
Strength Development Cycle

12 Weeks

This is a 12-week cycle based on the strength & power development cycle in Olympic Weightlifting by Greg Everett

View as Web
 
Strength Cycle

6 Weeks

This is a quick strength-emphasis cycle

View as Web
 
2-Phase Cycle

10 Weeks

10 week cycle starting with more strength emphasis and moving into more classic lift emphasis

View as Web
 
4-Block Cycle 4

16 Weeks

This is a 16-week cycle of 4-week blocks, alternating between strength emphasis and classic lift emphasis.

View as Web
 
4-Block Cycle 3

16 Weeks

This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.

View as Web
 
4-Block Cycle 2

16 Weeks

Classic CA 16-week cycle.

View as Web
 
4-Block Cycle 1

16 Weeks

The first cycle we ever posted

View as Web
 
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter





Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator