--- id: catalyst_12_week name: Catalyst Athletics 12-Week Traditional Cycle aliases: [Catalyst 12-Week, Everett Traditional Cycle] category: program system: olympic goal: Build neuromuscular strength and technical proficiency in the snatch and clean-and-jerk through three progressive 4-week mesocycles goals: [power] level: intermediate duration_weeks: 12 frequency_per_week: 5 periodization: block origin: classic progression_model: > Linear step-loading: intensity increases ~2.5-5% per week within each mesocycle. Three mesocycles: Wks 1-4 accumulation (high volume, 60-75%), Wks 5-8 transmutation (moderate volume, heavier loads), Wks 9-12 realization (low volume, 85%+ peaking). Autoregulation rule: complete a set with good technique → add load on next set. Three-miss rule: miss a weight three times → terminate attempts at that load. PR rule: hit a new personal record → recalculate all session percentages from the new max. exercises: - ref: snatch role: primary frequency_per_week: 2 technical_notes: > Mon (1×3+4×3 at 60/65/70%) and Sat (ascending singles to 80%+ in W1). Classic full competition lift; notation e.g. 1×3+4×3 means one triple at first load then four triples at second load. - ref: clean_and_jerk role: primary frequency_per_week: 2 technical_notes: > Thu (complex sets at 60/65/70%) and Sat (ascending to 80%+). Notation (3+1) = three consecutive cleans from floor followed immediately by one split jerk without re-racking. - ref: snatch_pull role: supplemental frequency_per_week: 2 technical_notes: > Mon and Sat at 90% of snatch 1RM; 4×3. Reinforces erector isometric strength and stay-over-bar mechanics during the first pull. - ref: clean_pull role: supplemental frequency_per_week: 1 technical_notes: > Thu 4×3 at 90% of clean 1RM. Same positional purpose as snatch pull. - ref: back_squat role: supplemental frequency_per_week: 2 technical_notes: > Mon 5×6 at 70%; Sat 5×3 at 75%. Primary structural strength base for catch and recovery phases. - ref: front_squat role: supplemental frequency_per_week: 1 technical_notes: > Thu 5×4 at 70%. Builds thoracic extension and quad strength to prevent forward collapse when catching a heavy clean. - ref: power_snatch role: supplemental frequency_per_week: 1 technical_notes: > Tue 5×3 at 70%. Bar caught above parallel; develops rate of force development. - ref: power_clean role: supplemental frequency_per_week: 1 technical_notes: > Fri 5×3 at 70%. Bar caught above parallel; builds explosive hip extension. - ref: power_jerk role: supplemental frequency_per_week: 1 technical_notes: > Fri 5×3 at 60% of split jerk 1RM. Develops overhead stability without split footwork. - ref: push_press role: supplemental frequency_per_week: 2 technical_notes: > Fri 5×5 at 70% and in Tue complex (snatch_push_press + overhead_squat, 5+1). Builds jerk lockout strength. - ref: overhead_squat role: supplemental frequency_per_week: 1 technical_notes: > Tue in complex with push press, notation (5+1): five push presses then one OHS. Develops shoulder stability and active scapular elevation for snatch catch. - ref: good_morning role: supplemental frequency_per_week: 1 technical_notes: > Sat 3×5 by feel. Posterior chain auxiliary; reinforces hip hinge mechanics. - ref: stiff_legged_barbell_deadlift role: supplemental frequency_per_week: 1 technical_notes: > Mon 3×5 by feel (abbreviated SLDL in Everett notation). Hamstring and erector auxiliary. sources: - title: "Catalyst Athletics 12-Week Traditional Cycle" author: "Everett, G." publisher: "Catalyst Athletics" credibility: practitioner --- # 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 1. Good technique + bar speed on a set → add load for next set 2. Three consecutive misses at same weight → terminate all further attempts at that load 3. Personal record achieved → recalculate remaining session percentages from the new max 4. 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.md` and `exercises/clean_and_jerk.md`.