Development
Phase 1
Front Squat
Months 1–3
Learn strong movement patterns
Month 1
Learn strong squat positions
Build strength while learning how to squat with control.
•Sit to a consistent depth
•Chest stays upright
•Knees move forward and out
View Month1Training
Month 2
Hold things over head
Practice squatting while holding something above your head.
•Keep the object steady overhead
•Arms stay straight and strong
•Stand up tall every time
•Keep your balance
View Month2Training
Month 3
Get stronger at squatting
Get stronger while keeping good form every rep.
•Every squat looks the same
•Breathe at the right times
•Move with control, not speed
•Stay balanced from start to finish
View Month3Training
Phase 2
Deadlift
Months 4–6
Build pulling strength and control
Month 4
Learn the hip hinge
Practice bending at the hips while keeping your back strong.
•Push hips back, not down
•Keep chest proud and open
•Feel the weight in your whole foot
•Set your position before you pull
View Month4Training
Month 5
Build pulling strength
Get stronger at lifting the bar from the floor to standing.
•Bar stays close to your body
•Hips and chest rise at the same time
•Stand all the way up at the top
•Lower the bar the same way you lifted it
View Month5Training
Month 6
Learn to pull fast
Practice using your legs and hips to move the bar quickly.
•Push hard through the middle of the lift
•Stand up tall and strong at the top
•Bar moves faster as you stand up
•Land balanced and ready
View Month6Training
Phase 3
Clean
Months 7–9
Practice power and coordination
Month 7
Learn clean pull positions
Practice the right way to pull the bar before catching it.
•Start position is the same every time
•Bar brushes your thighs smoothly
•Jump straight up at the top
•Keep shoulders over the bar until you jump
View Month7Training
Month 8
Practice catching the bar
Learn to catch the bar fast in a strong squat position.
•Get your elbows up quickly
•Catch in a solid squat
•Bar lands on your shoulders
•Stand up smooth after catching
View Month8Training
Month 9
Put it all together
Practice the full clean with good positions and timing.
•Pull and catch happen smoothly together
•Bar moves in a good path
•Catch at the right depth
•Can do multiple reps that look the same
View Month9Training
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