Scribd
Upload
233 views

12 Week Basic Cycle

This document contains a 12-week training program with exercises, weights and sets/reps for each week. The first week focuses on back squats, front squats, overhead squats and variations of the squat with snatches and cleans. Weeks 2-12 progressively increase the weight and decrease reps for snatch, clean and jerk variations along with assistance exercises like pulls, presses and good mornings. The program aims to improve weightlifting skills and strength over 12 weeks.

Uploaded by

Alpa Cino
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
233 views

12 Week Basic Cycle

This document contains a 12-week training program with exercises, weights and sets/reps for each week. The first week focuses on back squats, front squats, overhead squats and variations of the squat with snatches and cleans. Weeks 2-12 progressively increase the weight and decrease reps for snatch, clean and jerk variations along with assistance exercises like pulls, presses and good mornings. The program aims to improve weightlifting skills and strength over 12 weeks.

Uploaded by

Alpa Cino
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 14

1 RM

B. Squat
F. Squat
OH Squat
Muscle Snatch

100
100
100
100

Exercise

Weight

Week 1

Snatch
C&J
Clean
Jerk

Power Snatch +
Snatch

60

(1+2)r4s

Jerk

60

3r2s

65

3r2s

Clean Pull

85

Squat

Power Clean +
Clean

Jerk

Clean Pull

100
100
100
100

3
60

(1+2)r2s

65

(1+2)r2s

Snatch Balance

60

3r4s

5r4s

Push Press

70

5r4s

60

8r

Muscle Snatch

50

4r

65

6r

55

4r

70

6r2s

60

3r2s

1
Power Snatch +
Snatch

Power Snatch
Power Clean
Power Jerk
Push Press

Rep/Set

Week 2

100
100
100
100

3-Position Clean

60

1r2s

65

1r2s

60

(2+1)r2s

65

(2+1)r2s

Clean Deadlift

90

5r4s

Front Squat

60

6r2s

65

5r

70

3r

65

1r2s

70

1r3s

65

(2+1)r2s

70

(2+1)r3s

100

7r2s

Power Jerk + Jerk

2
65

(1+2)r2s

70

(1+2)r3s

70

3r2s

75

90

Power Clean +
Clean

3
65

(1+2)r2s

70

(1+2)r3s

60

3r2s

3r3s

65

3r

7r2s

70

3r2s

Snatch Balance

3-Position Clean

Power Jerk + Jerk

Clean Deadlift

Week 3

5r3s

Push Press

75

5r5s

60

8r

Muscle Snatch

60

5r

65

8r

65

70

6r

70

75

6r2s

1
Power Snatch +
Snatch

(1+2)r2s

75

(1+2)r3s

Jerk

75

3r5s

Clean Pull

90

Squat

Power Clean +
Clean

60

6r

4r

65

6r

70

5r

75

3r

70

5r

70

1r2s

75

1r3s

70

(2+1)r2s

75

(2+1)r3s

100

7r2s

100

5r3s

65

6r

6r

5r

80

3r2s

70

1r

Front Squat

75

(1+2)r3s

65

3r2s

5r5s

70

3r

65

6r

75

3r2s

70

6r

Push Press

78

5r5s

75

6r

Muscle Snatch

65

5r

80

5r2s

Snatch Balance

3-Position Clean

Power Jerk + Jerk

Snatch Deadlift

Front Squat

70

70

75

3r2s

(1+2)r2s

4r

70

1
Power Snatch +
Snatch

5r3s

2
70

Week 4

100

3r2s

Squat

90

75

2
75

(1+1)r4s

Power Clean +
Clean

3
75

(1+1)r4s

3-Position Clean

Jerk

78

3r5s

Clean Pull

96

Squat

Week 5

Week 6

Snatch Balance

70

3r2s

75

1r2s

5r5s

75

3r2s

78

1r2s

75

5r

80

3r

70

(2+1)r2s

80

5r3s

Push Press

80

5r5s

75

(2+1)r2s

83

3r

Muscle Snatch

65

5r

78

(2+1)r2s

80

5r

70

4r

Clean Deadlift

105

5r5s

75

3r2s

Front Squat

75

5r

80

4r2s

85

3r2s

Power Jerk + Jerk

Power Snatch +
Snatch

78

(1+1)r4s

Power Clean +
Clean

78

(1+1)r4s

2-Position Clean

78

1r5s

Jerk

80

3r3s

Snatch Balance

70

3r

Power Jerk + Jerk

78

(1+1)r5s

82

2r2s

75

3r2s

Snatch Deadlift

105

5r5s

Clean Pull

98

4r5s

80

3r2s

Front Squat

80

4r3s

Squat

80

5r2s

Push Press

83

4r5s

85

4r2s

85

4r3s

Muscle Snatch

65

5r

70

4r

75

3r2s

Block Snatch (midthigh)

70

3r4s

Block Clean (midthigh)

75

2r4s

Jerk

82

3r2s

Snatch Balance

75

3r2s

85

2r3s

80

3r3s

Clean Pull

100

3r5s

Push Press

85

4r5s

Squat

86

4r5s

Muscle Snatch

70

5r

75

4r2s

75

3r

Week 7

2-Position Clean

78

1r3s

80

1r2s

78

(1+1)r3s

80

(1+1)r2s

Clean Deadlift

108

4r5s

Front Squat

85

4r5s

70

2r

Power Jerk + Jerk

Power Snatch

70

3r5s

Power Clean

70

3r5s

Snatch

Jerk

75

3r2s

Snatch Balance

65

3r3s

75

2r

75

2r2s

70

3r2s

80

1r3s

Clean Pull

90

3r4s

Push Press

75

4r4s

Snatch Pull

90

3r4s

Squat

75

3r2s

Muscle Snatch

70

5r

Snatch Push Press

75

4r4s

80

3r3s

75

3r2s

Good Morning

28

5r3s

78

3r

Week 8

1
73

3r2s

73

2r3s

Jerk

82

2r5s

Clean Pull On
Riser

80

5r5s

Squat

88

3r5s

Block Clean (midthigh)

Snatch Balance

Push Press

Muscle Snatch

Week 9

3
73

3r2s

73

2r3s

78

3r3s

82

2r2s

85

4r2s

87

3r3s

70

5r

75

3r2s

78

3r

Block Snatch (midthigh)

2
Clean and Jerk

75

2r2s

80

2r3s

Snatch Deadlift

110

4r5s

Front Squat

87

4r3s

87

3r2s

65

5r3s

80

2r2s

85

1r3s

Mid-Hang Snatch
High-Pull

Block Snatch (midthigh)

75

2r5s

Block Clean (midthigh)

75

2r5s

Jerk

84

2r5s

Snatch Balance

80

3r2s

Clean Pull On
Riser

85

4r5s

84

3r

Clean Deadlift

113

4r5s

Squat

87

4r

84

2r

Front Squat

89

4r5s

87

3r2s

87

3r3s

Mid-Hang Snatch
High-Pull

70

4r3s

Push Press

Clean and Jerk

Muscle Snatch

Week 10

90

3r2s

76

79

2r2s

2r2s

3r2s

90

Block Snatch (midthigh)

65

2r4s

Block Clean (midthigh)

65

2r4s

Jerk

75

2r4s

Snatch Balance

70

3r4s

Clean Pull On
Riser

80

3r3s

Push Press

80

3r4s

Squat

80

3r3s

Muscle Snatch

65

3r4s

80

2r2s

Week 11

Clean and Jerk

70

2r2s

75

1r3s

Clean Deadlift

103

3r4s

Front Squat

80

2r5s

Mid-Hang Snatch
High-Pull

60

4r3s

80

1r

Snatch

75

2r5s

Clean

75

2r5s

Clean and Jerk

Jerk

84

3r2s

Snatch Balance

83

3r4s

85

1r3s

84

2r3s

Push Press

90

3r3s

80

1r

Block Clean Pull


(mid-thigh)

100

3r4s

Muscle Snatch

80

2r4s

Clean Pull

90

3r3s

Squat

90

2r4s

Front Squat

90

2r4s

Mid-Hang Snatch
High-Pull

Week 12

1
Snatch

Clean and Jerk

Squat

2
Power Snatch

3r3s

70

1r

60

1r3s

70

1r

60

1r2s

80

1r

80

1r

85

1r

70

80

1r

75

80

1r

80

85

1r

60

85

2r

Power Clean and


Jerk

70

60

60

70

75

80

60

Snatch

Clean and Jerk

Front Squat

Catalyst Athletics 12-Week Basic Cycle


Power Clean and Jerk = Power Clean and Power Jerk
Power Clean + Jerk = Power Clean and Split Jerk

Enter day 1 lifts at bottom of sheet to compare progress

If a loading prescription is absent for a particular exercise, the athlete should choose the loading to approximate the heaviest possible for
the prescribed sets and reps unless some other quality is prescribed.

4
3-Position Snatch

Notation Explanation

60

1r2s

Snatch

55

60

Squat

10

15

65

1r2s

3, 3, 3, 2, 1

65

70

4,4,4,3r3s

20

15

Snatch Pull

85

5r4s

Snatch Push Press

65

5r2s

Clean and Jerk

55

60

Left to right, rows then columns.


This example would be 4 reps of
10, then 4 reps of 15, 4 reps of 20,
and 3 sets of 3 reps for 15.

70

5r2s

3, 3, 3, 2, 1

65

70

25

6r3s

75

Squat

3-Position Snatch

Snatch Pull

6r2s

65

6r

70

4r2s

90

5r3s

65

1r2s

Snatch

60

65

70

1r3s

3, 3, 3, 2, 1

70

75

90

7r2s

90

5r3s

70

5r3s

80

Clean and Jerk

60

65

3, 3, 3, 2, 1

70

75

Rest

Rest

Snatch Push Press

60

Snatch

10

20

1, 1, 1, (1,
1, 1)r3s

30

35

45

50

1 rep of 10, 20 and 30. 3 sets of


singles for 35, 45 and 50

Block Snatch Pull


(mid-thigh)

Rest

Rest

Good Morning

75

5r2s

25

8r3s

Rest

Rest

Good Morning

75

80

Squat

Block Snatch Pull


(mid-thigh)

4
3-Position Snatch

60

6r

65

6r

70

6r

75

4r2s

90

5r3s

70

1r2s

Snatch

70

75

75

1r3s

2, 2, 1, 1, 1

80

85

Snatch Pull

93

5r5s

Snatch Push Press

75

5r5s

Good Morning

27

8r3s

80

70

75

2, 2, 1, 1, 1

80

85

Rest

Rest

Clean and Jerk

80

Squat

4
3-Position Snatch

5
70

1r

65

5r

70

5r

75

4r

80

3r2s

6
Snatch

7
70

75

75

1r

2, 1, 1, 1, 1

80

78

1r3s

Snatch Pull

96

5r5s

Clean and Jerk

70

75

Snatch Push Press

78

5r5s

2, 1, 1, 1, 1

80

85

Good Morning

29

8r3s

90

Rest

Rest

90

Squat

85

75

5r2s

80

5r3s

1r5s

Snatch

70

75

Snatch Pull

98

4r5s

3, 2, 1, 1, 1, 1

80

70

Snatch Push Press

81

5r5s

75

80

Good Morning

30

6r3s

Clean and Jerk

70

75

3, 2, 1, 1, 1, 1

80

70

75

80

80

4r2s

85

3r3s

Squat

Rest

78

Rest

3-Position Snatch

2-Position Snatch

78

1r3s

80

Snatch Pull

Snatch

1r2s

80

1r

100

3r5s

85

1r2s

Snatch Push Press

83

4r5s

80

1r

Good Morning

32

6r3s

75

1r2s

80

1r

85

1r2s

80

1r

85

4r2s

85

3r3s

Rest

1r2s

Rest

75

Clean and Jerk

Squat

4
Clean and Jerk

5
70

2r

75

6
Snatch

7
1r

2r

70

1r

80

1r3s

75

1r

Snatch Deadlift

95

3r4s

80

1r

Front Squat

70

3r2s

75

1r2s

75

3r3s

65

1r

70

1r

75

1r

80

1r

Clean and Jerk


Rest

Rest

65

st

st
Squat

4
Snatch

75

1r

70

1r

75

3r5s

Snatch

80

83

80

2r3s

1r (all)

85

87

Snatch Pull on
Riser

80

5r5s

85

82

Snatch Push Press

85

4r3s

Clean and Jerk

80

83

85

3r2s

1r (all)

85

87

30

6r3s

85

82

85

3r5s

Good Morning

Rest

2r2s

Rest

75

Squat

4
Snatch

80

2r2s

Snatch

80

83

85

1r3s

1, 1, 1, 1r2s, 1

86

88

Snatch Pull On
Riser

85

4r5s

Snatch Push Press

87

4r2s

87

3r3s

90

80

83

1, 1, 1, 1r2s, 1

86

88

Rest

Rest

Clean and Jerk

32

Rest

Rest

Good Morning

6r3s

90

Squat

4
Snatch

85

3r3s

87

2r2s

70

2r2s

Snatch

70

73

75

1r3s

1r (all)

75

78

Snatch Pull On
Riser

80

3r3s

80

83

Snatch Push Press

80

3r3s

85

Good Morning

30

3r3s

73

1r (all)

75

78

80

83

Rest

70

Rest

Clean and Jerk

85

Squat

4
Snatch

77

2r4s

80

1r

Snatch

80

83

85

1r3s

1r (all)

85

88

80

1r

90

93

Snatch Pull

90

3r3s

95

Snatch Push Press

90

3r3s

Clean and Jerk

80

83
Rest

Rest

34

5r3s

Rest

Rest

Good Morning

1r (all)

85

88

90

93

95

Squat

4
Snatch

Clean and Jerk

87

2r4s

Starting lifts from week


1

Snatch

Max

Snatch

91

50

1r3s

Clean and Jerk

Max

C&J

120

60

1r2s

Front or Back
Squat

Max

Clean

120

50

1r3s

Jerk

120

Power
Snatch

80

Power
Clean

96

Power Jerk

106

Push Press

105

B. Squat

175

F. Squat

136

OH Squat

90

Rest

1r2s

Rest

60

You might also like