Weightlifting Level 2

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

This is a beginner weightlifting program intended to be used following the Level 1 program by athletes who have recently learned the snatch and clean & jerk but have spent at least a little time doing a weightlifting program already.

It's based on the Level 2 program in 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.

benefit-image-0
Complete Program
Includes all prep, accessory and mobility work to keep you healthy and progressing maximally.
Features
feature-icon
Programming 4 days per week
4 complete workouts each week
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack
Recommended
Dumbbells/Kettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-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

Snatch Barbell Warm-up

3 x 5

D

Snatch

5 x 3

E

Snatch Pull on Riser

3 x 4

F

Snatch Push Press + Overhead Squat

3 x 6

G

Back Squat

3 x 8

Circuit

H

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

Recovery

I

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

Power Snatch

5 x 3

D

Power Clean

5 x 3

E

Jerk (Split Jerk)

5 x 3

F

Stiff-Legged Deadlift (SLDL)

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

Clean Barbell Warm-up

3 x 5

C

Clean

5 x 3

D

Clean Pull on Riser

3 x 4

E

Front Squat

3 x 5

F

Good Morning

3 x 5

Circuit

G

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

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.

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

Snatch

6 x 1

C

Clean & Jerk

6 x 2

D

Back Squat

4 x 5

E

Push Press

3 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 2