Weightlifting Programs
Find a Program
Use the filter to find a program, or browse all available below. Purchase premium programs individually, or get access to all with a premium subscription.Read this for guidance in choosing the right program.
Help & Info Starter Program
App Access
You can join one of our online teams or get programs on the Train Heroic app here. App access is NOT included with program purchase from this website.Register for Instant Access
Our weightlifting training programs are currently used by 81,400 athletes around the world! Register to join them with a free or premium account.- 60 different training programs with new ones added regularly
- Guaranteed response to posted questions from a coach
- Programs available in web, text and Excel spreadsheet format
- Free account: Access to daily workouts and free programs
- Premium account: Access to all programs - only $15/month!
- DOES NOT include app access; purchase directly from app
Register Now Login
Showing 11 matches
Price: Free / Duration: Any / Volume: Any / Intensity: Any / Accessory Work: Any / Competition Peak: Any / Tags:Greg Everett 2014 American Open Cycle
Duration: 12 Weeks
Volume: Moderate-High
Intensity: High-Variable
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags: Leg Strength, Pulling Strength, Overhead Strength, Speed, RM
This is a 12-week cycle very similar to what Greg Everett used to train for the 2014 American Open. It uses RMs and back-off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4-week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition.
"Total went from 232 to 254kg." - Dan L.
"I increased my competition total by 13kg!" - Jonathan A.
"By week 10 I've added 20 pounds on my snatch and 25 on my C&J" - Alex
"This program has been great. Increased my snatch already by 7.5kg and more importantly my confidence and consistency in numbers." -Kelly L.
"Snatch went from 102kg to 107kg, Clean and Jerk from 113.5 to 120kg, and Front squat from 120kg to 127.5kg." - Deece R.
"Here are my lifts improvements: Clean&Jerk: 78 kg --> 86 kg, Snatch: 60 kg --> 70 kg, Back Squat: 90 kg --> 97 kg, Front squat: 78 kg --> 86 kg, Power snatch: 54 kg --> 57, Power clean: 75 kg --> 80 kg" - Lucas D.
Good For:
- Squat strength
- Pulling strength
- Overhead strength
- Leg explosiveness
- Unilateral leg strength/stability
- Turnover strength
- The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
- Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.
See More & Get Started
Classic Cycle 2
Duration: 5 Weeks
Volume: Low
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
See More & Get Started
General Cycle
Duration: 8 Weeks
Volume: Low-Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is an easy, simple, low-demand training cycle.
Good For:
- Athletes with limited recovery ability and/or training time
- Combining with other training/sports
See More & Get Started
Simple Strength Cycle
Duration: 5 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a simple 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.
See More & Get Started
4-Week Competition Lift Block
Duration: 4 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work?
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a 4-week block with a transition week to start that focuses on snatch and clean & jerk performance.
Good For: Use after a more strength-focused program to get ready for a competition or snatch and clean & jerk testing.
See More & Get Started
Basic Strength Cycle
Duration: 6 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags: Strength, Leg Strength
This is a basic strength-emphasis phase to push squat, pull and pressing strength while still getting regular exposure to the classic lifts, and testing the snatch and clean & jerk at the end.
"Improved my snatch from 70kg to 88kg and my clean and jerk from 95 to 105." -Ivan K.
Notes: Accessory work can be done as written for some conditioning, or at a normal pace if you're not interested in conditioning.
See More & Get Started
2-Phase Cycle 1
Duration: 10 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
10-week cycle starting with more strength emphasis and moving into more classic lift emphasis based on a cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.
See More & Get Started
4-Block Cycle 4
Duration: 16 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis using the original format of the Catalyst Athletics online training program.
"Snatch 78 to 83 clean and jerk 86 to 102 front squat 110 to 128 back squat 130 to 143" - Rogerio F.
See More & Get Started
4-Block Cycle 3
Duration: 16 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis using the original format of the Catalyst Athletics online training program.
See More & Get Started
4-Block Cycle 2
Duration: 16 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
Classic CA 16-week cycle. This is a straightforward alternation of 4-week blocks that emphasize strength-building with snatch and clean & jerk emphasis.
See More & Get Started
4-Block Cycle 1
Duration: 16 Weeks
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Tags:
The first training cycle ever posted on Catalyst Athletics. This is a straightforward alternation of 4-week blocks that emphasize strength-building with snatch and clean & jerk emphasis.
See More & Get Started
Join an Online Team
Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
Choose a Training Program
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 81,400 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 81,400 athletes around the world!
 |
 |
 |
 |
