SECTION 1: Who This Is For?

Performance Level (Ages 14–18)
Build strength, power, and confidence for high-level performance.

Description:

This level is for athletes who are ready to train with intention.
Over 9 months, athletes learn how to move well, build strength safely, and apply that strength to explosive movements used in sport.

What You’ll Accomplish in 9 Months

By the end of this level, athletes will:

  • Move with confidence under load

  • Be strong in squatting, hinging, and pulling patterns

  • Generate explosive power from the hips

  • Catch and control force safely

  • Understand how to train, track, and improve their performance

  • Month 1 Goal: Improve back squat metrics (supporting front-squat strength & patterning)

  • Month 2 Goal: Improve thoracic/back strength (front-rack integrity + upright torso)

  • Month 3 Goal: Test front squat progress

PHASE 1 (Months 1–3): Build the Base

Goal:

Get strong in the squat and build the posture needed for power.

What athletes focus on:

  • Getting stronger through the legs

  • Holding an upright torso under load

  • Improving upper-back strength

Simple outcomes athletes understand:

  • “I can squat with better form.”

  • “I feel stronger coming out of the bottom.”

  • “My upper back doesn’t collapse anymore.”

End-of-phase win:

You’re stronger, more stable, and ready to hinge and pull heavier weight safely.

PHASE 2 (Months 4–6): Build the Engine

Goal:

Develop strong hips and hamstrings so power comes from the ground up.

What athletes focus on:

  • Learning to hinge properly

  • Strengthening glutes and hamstrings

  • Pulling weight from the floor with control

Simple outcomes:

  • “My hips feel stronger.”

  • “My back stays tight when I lift.”

  • “I can pull weight without losing form.”

End-of-phase win:

You have the strength and control needed to create power.

PHASE 3 (Months 7–9): Apply Power

Goal:

Turn strength into explosive, athletic movement.

What athletes focus on:

  • Explosive hip drive

  • Strong leg drive into the bar

  • Catching weight with confidence

Simple outcomes:

  • “I feel explosive.”

  • “I can move weight fast and control it.”

  • “I’m confident catching the bar.”

End-of-phase win:

You can safely generate and receive power — the foundation for advanced Olympic lifting.

Each week follows the same rhythm:

  • Train

  • Record your work

  • Review progress

No guesswork. No random workouts.

Movement Standards

Set-Up

  • Tight front rack with full thoracic extension

  • Glutes + abs braced before descent

  • Shoulder-width stance with stable tripod foot

Descent

  • Smooth, vertical squat path

  • Torso stays nearly perpendicular

  • Bar travels straight down over midfoot

Bottom

  • Depth at or below parallel

  • Braced trunk — no flexion

  • Knees track consistently without wobble

Ascent

  • Drive vertically with knees and hips extending together

  • Elbows remain high

  • Bar path stays centered (no tipping forward)

PHASE 2: DEADLIFT — MOVEMENT STANDARDS + METRICS

(Ages 7–10 = Foundations • Ages 11–13 = Development • Ages 14–18 = Performance)

Purpose: Build maximal safe pulling strength, maintain speed of force, and prepare for power clean progression.

Movement Standards

Set-Up

  • Strong brace: ribcage-pelvis connection

  • Shoulders ~1–2 inches ahead of bar

  • Neutral spine from head to hips

  • Lats locked in to keep bar close

First Pull

  • Smooth floor break — no jerk

  • Knees extend as hips rise in sync

  • Bar stays over midfoot (no drifting forward)

Mid-Range / Knee Pass

  • Tight lats pull bar into thighs

  • Chest stays proud with stable trunk

  • No spinal flexion under fatigue

Lockout

  • Hips extend fully

  • Glutes finish the lift

  • No hyperextension / rib flare

Return

  • Hinge back under control

  • Bar stays in close path

  • No dropping from the top unless instructed for safety

Metrics (Ages 14–18)

  • 1RM Strength Standards (General Athletic):

    • Solid: 1.5× bodyweight

    • Strong: 2.0× bodyweight

    • Elite HS strength: 2.25–2.75× bodyweight
      (These scale with training age and bodyweight class)

  • Velocity Standard:

    • Working sets pulled ≥0.5 m/s for speed-strength blocks

  • Technique Pass/Fail:

    • No rounding under ≥85% 1RM

    • Vertical bar path

    • Stable knee tracking

  • Proficiency Benchmark:

    • Complete 3 heavy sessions at ≥85% with consistent brace, bar path, and clean lockout

MONTH 1 GOAL — Glute–Ham Strength (Strength-Focused)

Movement Standards

  • Weighted hip thrust: 6–10 reps

  • SL hip thrust: 6 reps per leg

  • GHR (full or band-assisted): 6–12 reps

Metrics

  • Hip thrust = 60–100% BW

  • SL thrust = no hip drop

  • GHR reps clean + controlled

Evaluation

  • Posterior-chain power score (0–3)

  • Must hit ≥2.5

MONTH 2 GOAL — Good Mornings (Strength Integration)

Movement Standards

  • Barbell on traps, strong brace

  • Clean hinge with stable shoulders

  • Torso reaches 45° without rounding

  • Bar path stays fixed

Metrics

  • 3×8 @ 25–40% BW

  • Bar speed ≥ 0.6–0.8 m/s (if measured)

  • No torso collapse

Evaluation

  • 5-category score (0–3 each):

    • Brace

    • Spine alignment

    • Bar stability

    • Hinge depth

    • Control

  • Passing = ≥11/15

MONTH 3 GOAL — Deadlift Test (1RM or 3RM)

Movement Standards

  • Explosive drive from floor

  • Vertical bar path

  • Torso + hips rise together

  • Clean lockout without overextension

Metrics

  • Strength target:

    • 1.5–2.5× BW depending on age/training age

  • Peak bar velocity ≥ 0.5 m/s on working sets

  • No form breakdown >85% 1RM

Evaluation

  • Technical scoring (0–3 each):

    • Set-up

    • Bar path

    • Hip-knee sync

    • Lockout quality

    • Spine integrity

  • Passing = ≥12/15

PHASE 3: HANG SQUAT CLEAN — MOVEMENT STANDARDS + METRICS

(Ages 7–10 = Foundations • Ages 11–13 = Development • Ages 14–18 = Performance)

Primary Focus:

  • Second Pull Mechanics (hinge → extend → shrug)

  • Timing (legs → hips → shrug → pull under)

  • Receiving Position (front rack + squat)

  • Bar Path Control (vertical, close to body)

Movement Standards

Start Position (Mid-Thigh Hang)

  • Shoulders over bar

  • Bar in contact with thigh/crease

  • Full brace before movement

Dip + Hinge

  • Shoulders stay over bar until second pull

  • Bar stays tight to the thigh

  • No early hip rise

Second Pull

  • Violent triple extension

  • Bar tracks vertically

  • Arms bend AFTER legs finish

  • No reverse curl mechanics

Pull Under

  • Fast, aggressive rotation of elbows

  • Pull body under bar — not bar to body

  • Feet replant into squat stance

Catch + Recovery

  • Solid front rack, elbows high

  • Catch in deep squat with stable posture

  • Drive up with vertical torso

Metrics (Ages 14–18)

  • 1RM Hang Squat Clean Targets:

    • 60–85% of eventual power clean 1RM

  • Bar Speed Standard:

    • ≥1.0 m/s during moderate-load reps

  • Consistency Criteria:

    • No crashing catch on ≥85% lifts

  • Bar Path Quality:

    • Within 3–4 cm from torso entire pull

  • Technical Pass/Fail:

    • Upright squat catch

    • Elbows through

    • Clean extension → late arm pull

  • Proficiency:

    • 3 sessions hitting ≥80% with stable mechanics

MONTH 1 — HIGH PULL

Goal

Maximize second-pull power and vertical bar speed.

Movement Standards

  • Mid-thigh start

  • Violent triple extension

  • Bar travels vertically

  • Late arm pull

  • Shoulders + elbows rise aggressively

Metrics

  • 3×5 @ 20–40% BW

  • Bar speed ≥ 1.3–1.6 m/s (if tracked)

  • No forward jumping

Evaluation

  • Timing (0–3)

  • Power output (0–3)

  • Bar path (0–3)

  • Passing = ≥7/9

MONTH 2 — PUSH PRESS

Goal

Develop overhead power for strong front-rack stability and force transfer.

Movement Standards

  • Dip vertical

  • Drive through legs

  • Fast punch to lockout

  • Bar finishes over midfoot

  • No backward lean

Metrics

  • 3×5 @ 25–40% BW

  • Overhead hold stable for 1–2 seconds

  • Bar speed ≥ 1.0–1.2 m/s

Evaluation

  • Dip/drive sequencing (0–3)

  • Overhead stability (0–3)

  • Bar path (0–3)

  • Passing = ≥8/9

MONTH 3 — HANG SQUAT CLEAN TEST (1RM or 3RM)

Goal

Assess power, timing, turnover speed, and receiving position under meaningful load.

Movement Standards

  • Clean bar contact point

  • Full triple extension

  • Elbows whip through aggressively

  • Deep squat catch with vertical torso

  • Smooth recovery

Metrics

  • Strength target: 60–85% of Power Clean 1RM

  • Bar speed ≥ 1.0 m/s on moderate reps

  • No crash catches

Evaluation

  • 5 technical categories (0–3 each):

    • Bar path

    • Extension timing

    • Turnover speed

    • Rack position

    • Squat receiving mechanics

  • Passing score = ≥12/15

SOCIAL

NEWSLETTER

Subscribe to our newsletter

Created with ©systeme.io