Catalyst Athletics 12-Week Traditional Cycle
Designed by Greg Everett (Catalyst Athletics) for intermediate Olympic weightlifters and functional fitness athletes. Trains 5 days per week: Mon / Tue / Wed (rest) / Thu / Fri / Sat, with Sunday as a passive rest day.
Mesocycle Structure
| Phase | Weeks | Focus | Intensity | Volume |
|---|---|---|---|---|
| Accumulation | 1–4 | Work capacity, positional endurance | 60–75% | High (5×6, 4×3) |
| Transmutation | 5–8 | Neurological adaptation, heavier loads | 70–85% | Moderate |
| Realization | 9–12 | Peaking, competition performance | 85%+ | Low; ascending singles |
Week 1 — Day-by-Day Prescription
| Day | Exercise | Sets × Reps | Intensity |
|---|---|---|---|
| Monday | Snatch | 1×3, 1×3, 4×3 | 60%, 65%, 70% |
| Snatch Pull | 4×3 | 90% snatch 1RM | |
| Back Squat | 5×6 | 70% | |
| SLDL | 3×5 | by feel | |
| Tuesday | Hang Muscle Snatch | 5×3 | by feel |
| Power Snatch | 5×3 | 70% | |
| Push Press + OHS | 5×(5+1) | 70% snatch 1RM | |
| Wednesday | Rest | — | — |
| Thursday | Clean & Jerk | 1×(3+1), 1×(3+1), 4×(3+1) | 60%, 65%, 70% |
| Clean Pull | 4×3 | 90% clean 1RM | |
| Front Squat | 5×4 | 70% | |
| Friday | Power Clean | 5×3 | 70% |
| Power Jerk | 5×3 | 60% split jerk 1RM | |
| Push Press | 5×5 | 70% | |
| Saturday | Snatch | 1×3, 2×3, 2×3, 4×1 | 65%, 70%, 75%, 80% |
| Clean & Jerk | 1×(3+1), 2×(3+1), 3×(2+1), 4×(1+1) | 65%, 70%, 75%, 80% | |
| Back Squat | 5×3 | 75% | |
| Good Morning | 3×5 | by feel | |
| Press | 3×8 | by feel | |
| Sunday | Rest | — | — |
Week 2 Changes
Intensity increases ~5% on primary lifts. Pulling volume increases. Saturday extends to 85% singles on snatch and clean-and-jerk.
Notation Guide
| Notation | Meaning |
|---|---|
| (3+1) | Three cleans from floor + one split jerk without re-racking |
| (5+1) | Five push presses + one overhead squat without re-racking |
| by feel | Load chosen based on daily readiness; technique takes priority over load |
Autoregulation and Progression Rules
- Good technique + bar speed on a set → add load for next set
- Three consecutive misses at same weight → terminate all further attempts at that load
- Personal record achieved → recalculate remaining session percentages from the new max
- Test sessions at end of each mesocycle (weeks ~4, 8, 12) under near-competition conditions
For technique notes on the competition lifts, see
exercises/snatch.mdandexercises/clean_and_jerk.md.