Weightlifting Level 1

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

This is an early beginner program intended for athletes who have recently learned the snatch and clean & jerk and are ready to begin training with the lifts. It is based on the Skill Level 1 Program from Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett.

Loading is determined each day by feel according to instructions - weights/percentages are not prescribed.

The program includes all warm-up, prep, mobility and accessory work.

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Complete Program
Includes all prep, accessory and mobility work to keep you healthy and progressing maximally.
Features
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Programming 4 days per week
4 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
Recommended
Dumbbells/Kettlebells
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

LTL - Warm-up Series

This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.

Prep

B

Prep Circuit A

3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max A3. Band External Rotation + Press - 3 x 10

C

Tall Snatch

4 x 3

D

Snatch

5 x 3

E

Snatch Pull

3 x 5

F

Back Squat

3 x 8

Circuit

G

3 sets: A1. Plank x 20-30 sec A2. 1-leg DB RDL x 10/side

Recovery

H

LTL - Cool-down Series

This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.

Monday
Week 1 Day 2

Prep

A

LTL - Warm-up Series

This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.

Prep

B

Prep Circuit B

3 sets: A1. Single leg glute bridge x 10 (10 sec hold last rep) A2. McGill Curl-up Crunches x max A3. Band IYT + Snow Angel x 5 each

C

Tall Clean

4 x 3

D

Clean & Jerk

5 x 4

E

Clean Pull

3 x 5

F

Push Press

3 x 5

Circuit

G

3 sets: A1. 1-arm Farmer carry x 50 m A2. Jack knife x max A3. Side plank x 20-30 sec

Recovery

H

LTL - Cool-down Series

This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.

Wednesday
Week 1 Day 4

Conditioning

A

LTL - Warm-up Series

This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.

B

Hang Muscle Snatch

4 x 3

C

Power Snatch

5 x 3

D

Snatch Push Press + Overhead Squat

4 x 6

E

Front Squat

3 x 5

Circuit

F

3 sets: A1. 1-leg glute bridge x 10/side A2. Dead bug x max A3. Pull-ups x max

Recovery

G

LTL - Cool-down Series

This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.

Friday
Week 1 Day 6

Prep

A

LTL - Warm-up Series

This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.

B

Jerk Balance

4 x 3

C

Power Clean + Power Jerk

5 x 4

D

Clean Pull

3 x 5

E

Back Squat

4 x 5

Circuit

F

3 sets: A1. Anti-rotation Russian twist x 10/side A2. Back extension x 10-15 A3. Reverse crunch x max

Recovery

G

LTL - Cool-down Series

This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.

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.

Weightlifting Level 1