Strength & Speed

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

This is an 8 week, 5 day/week cycle that will peak for competition or max snatch and clean & jerk testing. It uses heavy complexes, pulls and squats in the first phase mixed with light speed work, and the second phases uses heavy single competition lifts with speed work and on the minute lifts. Includes all accessory work.

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Complete Program
Includes all prep and accessory work to keep you healthy and progressing maximally.
Features
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Programming 5 days per week
5 complete workouts each week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack // Pulling Blocks
Recommended
Dumbbells/Kettlebells
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Sample Week
Week 1 of 8-week program
Sunday
Strength & Speed: Week 1 Day 1

Uncategorized

A

Prep Circuit A

3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10

B

Snatch Pull + Snatch + Overhead Squat

3 x 3 @ MAX, _ , _ kg

C

Pause Back Squat

5, 5, MAX @ MAX, _ , _ kg

D

Snatch Segment Deadlift on Riser + Snatch Deadlift on Riser

3 x 4 @ MAX, _ , _ kg

Successory

E

Weighted Planks - 3 x 20-30 sec

Monday
Strength & Speed: Week 1 Day 2

Prep

A

Prep Circuit B

3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each

B

Hang Power Clean

10 x 2 @ 70 %

C

Clean High-Pull

5 x 3 @ 70 %

Successory

D

A1. Pull-ups - 3x10 A2. 1-Arm DB Row - 3x15/arm A3. Walking Lunge - 3x12/leg

Tuesday
Strength & Speed: Week 1 Day 3

Prep

A

Prep Circuit A

3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10

B

Clean + Front Squat + Jerk

3 x 3 @ MAX, _ , _ kg

C

Front Squat

3, 3, MAX @ MAX, _ , _ kg

D

Clean Pull on Riser

5 x 3 @ 90, 95, 100, 100, 100 %

Successory

E

Hanging Leg Raise - 3 x max

Wednesday
Strength & Speed: Week 1 Day 4

Prep

A

Prep Circuit B

3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each

B

Power Jerk

10 x 2 @ 70 %

C

Push Press

5, 5, MAX @ MAX, _ , _ kg

Successory

D

A1. DB Press - 3x10 A2. Barbell Upright Row - 3x15 A3. Box Jump - 3x5

Friday
Strength & Speed: Week 1 Day 6

Prep

A

Prep Circuit A

3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10

B

Hang Power Snatch

10 x 2 @ 70 %

C

Back Squat

10 x 2 @ 60 %

D

Snatch High-Pull

5 x 3 @ 70 %

Successory

E

Weighted Planks - 3 x 20-30sec

Coach
coach-avatar Greg Everett

In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.

Strength & Speed