Pendlay Beginner Olympic Weightlifting
Three weekly Olympic lifting workouts emphasise rhythmic snatch and clean practice, adding weight to squats and presses.
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Starting weights
Details
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Leave at least one rest day between workouts. Choose technical-lift weights set by set so roughly seventy to eighty percent of lifts remain good and rhythmic. Squats usually increase by five kilograms or ten pounds, with smaller jumps when needed; presses usually increase by two and a half kilograms or five pounds. If a strength lift stalls, choose a ten-to-twenty-percent reduction and progress more slowly from that weight. Adjust technical variations for your mobility and use your coach’s plan for the work in complexes.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
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