Simplest Weightlifting Program in the World
Catalyst Athletics
Weightlifting, Olympic LiftingSimple 4-week, 3-day/week program great for beginning lifters or those who are combining weightlifting with additional training. It can also be used as a template for continued use with variations in exercises.
Note that this program does NOT assign percentage-based intensity.
Technique Primer
A
Snatch technique primer of choice - 3-5 sets of 3-5 reps light weight (e.g. tall snatch, muscle snatch, drop snatch, press in snatch)
B
Snatch
5 x 3
C
Snatch Pull
5, 4, 3
D
Front Squat
5 x 3
Technique Primer
A
Jerk technique primer of choice - 3-5 sets of 3-5 reps light weight (e.g. press in split, tall jerk, press, jerk balance)
B
Jerk (Split Jerk)
5 x 3
C
Overhead Squat
5 x 3
D
Push Press
5 x 5
Technique Primer
A
Clean technique primer of choice - 3-5 sets of 3-5 reps light weight (e.g. tall clean, muscle clean, press in clean)
B
Clean & Jerk
5 x 6
C
Clean Pull
5, 4, 3
D
Back Squat
5 x 5
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.
