Performance
Phase 1 - Front Squat
Months 1 - 3
Build strength and posture
Month 1
Build the squat base
Develop leg strength and control through full squat depth.
•Reach consistent depth
•Chest stays tall
•Heels remain grounded
View Month 1 Training
Month 2
Front rack basics
Practice holding the bar in a comfortable front position.
•Keep elbows pointing forward
•Bar sits on shoulders, not hands
•Stay balanced through the whole squat
•Stand up smooth and strong
View Month 2 Training
Month 3
Load progression
Increase working weight while maintaining movement quality.
•Form remains consistent under fatigue
•Breathing pattern is controlled
•Speed through full range stays smooth
•No compensatory movements appear
View Month 3 Training
Phase 2
Deadlift
Months 4–6
Develop the hinge pattern and posterior chain power
Month 4
Master the hip hinge
Build the foundational pulling position and posterior chain engagement.
•Hips hinge back while spine stays neutral
•Chest opens and shoulders pack
•Weight distributed through full foot
•Knees track properly during setup
View Month 4 Training
Month 5
Build pulling strength
Develop consistent lockout and full-body tension.
•Bar path stays vertical and close to body
•Hips and shoulders rise together
•Full lockout achieved at top
•Controlled descent with same path
View Month 5 Training
Month 6
Power development
Generate explosive force through the posterior chain.
•Acceleration occurs through mid-pull
•Triple extension is complete and violent
•Bar speed increases through pull
•Landing position is balanced and stable
View Month 6 Training
Phase 3
Clean
Months 7–9
Integrate power generation with receiving position
Month 7
Clean pull mechanics
Establish proper pulling pattern and extension timing.
•First pull is controlled and positions are set
•Transition occurs smoothly at knees
•Full extension drives bar upward
•Shoulders stay over bar until power position
View Month 7 Training
Month 8
Receiving position
Develop speed and stability in the catch phase.
•Elbows whip through quickly
•Catch occurs in strong front squat position
•Bar lands solidly on shoulders
•Recovery is smooth and controlled
View Month 8 Training
Month 9
Full clean proficiency
Execute complete clean with power, speed, and precision.
•Pull and catch are seamless and connected
•Bar trajectory is optimal and efficient
•Receiving depth is appropriate for load
•Movement is repeatable under fatigue
View Month 9 Training
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