Foundation
Phase 1
Front Squat
Months 1–3
Practice moving well
Month 1
Learn to squat well
Practice sitting down and standing up with balance.
•Feet stay flat
•Chest stays up
•Move slow and controlled
View Month 1 Training
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 Month 2 Training
Month 3
Get stronger at squatting
Do more squats and hold heavier things.
•All squats look the same
•Remember to breathe
•Don't go too fast
•Stay balanced the whole time
View Month 3 Training
Phase 2
Deadlift
Months 4–6
Learn to lift things safely
Month 4
Learn to pick things up safely
Practice bending to pick things up with a strong back.
•Push your bottom back
•Keep your chest proud
•Feel your feet on the ground
•Get ready before you lift
View Month 4 Training
Month 5
Practice lifting
Get good at picking things up and putting them down.
•Keep the object close to you
•Don't bend your back
•Stand all the way up
•Put it down the same way you picked it up
View Month 5 Training
Month 6
Lift with power
Practice standing up fast and strong.
•Push hard with your legs
•Stand up super tall
•Move faster when you stand
•Stay balanced when you're done
View Month 6 Training
Phase 3
Clean
Months 7–9
Practice jumping and catching
Month 7
Learn to jump with objects
Practice jumping while holding something light.
•Start the same way every time
•Keep the object close
•Jump straight up
•Land with balance
View Month 7 Training
Month 8
Practice catching
Learn to catch the object on your shoulders after jumping.
•Get your hands ready fast
•Land in a squat
•Object lands on your shoulders
•Stand up after you catch
View Month 8 Training
Month 9
Jump and catch together
Do the whole movement: jump up and catch it.
•Jump and catch happen smoothly
•Object doesn't fly away
•Land in a good position
•Can do it multiple times
View Month 9 Training
Created with ©systeme.io