Weightlifting Programs

AKP


12 weeks   |   $29   |   Web, Text, Excel

This 12-week cycle uses complexes working to rep maxes for the first 8 weeks to focus on building strength and reinforcing positions, then peaks for competition or max snatch and clean & jerk testing at the end of week 12.

Good For:
  • Technique improvement
  • Postural strength
  • Competition prep

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Sample Week

Week 1 Day 1 Monday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Tall Snatch - Light weight by feel – 3 x 5
  • Snatch High-Pull + Hang Snatch (mid-thigh) + Snatch – 70% x 1+1+1 x 5
  • Floating Snatch Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3
  • Back Squat (3 pause first 2 reps each set) – 70% x 5 x 4
A1. Good Morning - 3 x 10
A2. Weighted Plank - 3 x 20-30 sec
 
AKP – Week 1 of 12
 
This 12-week cycle uses complexes working to rep maxes for the first 8 weeks to focus on building strength and reinforcing positions, then peaks for competition or max snatch and clean & jerk testing at the end of week 12.
 
Volume: Moderate
Intensity: Moderate
Accessory Work: Yes
 
Notes:
- Increase bold weights if you feel good
 

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Push Jerk Bnk in Split - Light weight by feel – 3 x 5
  • Jerk Bnk + Pause Jerk + Jerk – 70% x 1+1+1 x 5
  • Hang Power Clean (mid-thigh) + Push Press % of PP) - 70% x 1+5 x 4
A1. Dead bug - 3 x 10+/side
A2. Bird dog - 3 x 10/side
A3. Bent Row - 3 x 15
 

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Tall Clean - Light weight by feel – 3 x 5
  • Clean Pull + Hang Clean (mid-thigh) + Clean – 70% x 1+1+1 x 5
  • Floating Clean Pull to Hold on Riser (2 sec pause in bottom) – 80% x 4, 85% x 4 x 3
  • Pause Front Squat (3 sec / maximal speed up) - 65% x 3 x 3
A1. Weighted Glute Bridge - 3 x 10
A2. Weighted Side Plank - 3 x 20-30 sec
 

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch High-Pull + Snatch with No Jump – 60% x 1+2 x 5
  • Heaving Snatch Balance + Overhead Squat (% of OHS) – 70% x 1+2 x 5
  • Snatch Push Press (% of snatch) – 70% x 5 x 3
A1. Russian Twist - 3 x 10+/side
A2. Pull-ups - 3 x max
 

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
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Rest day

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Week 1 Day 6 Saturday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch + Drop Snatch (% of snatch) – 40% x 3+3 x 3
  • Segment Snatch (knee) + Overhead Squat – 70% x 1+1, 75% x 1+1 x 2, 80% x 1+1, 80% x 1+1, 80% x 1+1
  • Segment Clean (knee) + Front Squat + Power Jerk + Jerk – 70% x 1+1+1+1, 75% x 1+1+1+1 x 2, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1
  • Back Squat – 75% x 5 x 3
A1. Weighted Back Extension - 3 x 10
A2. Abs of choice
 
Increase BOLD weights if you feel good
 

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
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Rest day

Questions? Get answers here or post in comments.




9 Comments
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Ben Kinnear
March 5 2020
Hey, I have just had a competition last weekend and my next comp is in 14 weeks. I think the AKP program is the right program for me but I am wondering if there is any advice on what to do in the 2 weeks prior to the program starting to ensure I peak for competition. Any help will be greatly appreciated and thanks for all the great content.
Rest week, then take 10-15% off week 1 of AKP and do for the second week to transition into the cycle.

Greg Everett
Jesus Santamaria
July 25 2020
I started AKP programming, already finished week two. I have a question about week three.

On Monday of that week it says Snatch High-Pull + Hang Snatch (mid-thigh) + Snatch (% of RM) - 1 + 1 + 1 RM, 90% x 1 + 1 + 1, 90% x 1 + 1 + 1


In the first weight it indicates the RM of snatch. I should use the maximum I have done and then go down to 90%
You'll work up to the heaviest you can do in that complex, then take 90% of that weight and do 2 sets with it.

Greg Everett
Jesus Santamaria
July 25 2020
Thanks, Greg
Sean Bak
August 17 2020
is there any video feedback/coaching available with Catalyst Athletics?
Only as part of one of my Train Heroic teams here.

Greg Everett
Ryan Stafford
January 3 2021
Hi Coach! Really excited to get started with AKP! Do you have any advice on how to fit additional activities like CrossFit in? Should I replace the accessory work with CrossFit or trim the schedule down to three days? Thanks, in advance!
Just depends on how much you tolerate and respond best to. If you're CFing 3 or more days/week I'd at least cut down or out the accessory work as long as the CF is covering your needs in that respect. May need to cut a day of lifting out as well, but I really have no way of knowing what you can do.

Greg Everett