Weightlifting Level 1
Catalyst Athletics
Weightlifting, Olympic LiftingThis 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.
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.
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.
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.
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.
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.
