A complete periodization of 12 weeks
Explanations of the methods used on certain exercises
57 pages PDF
24 videos of the exercises
The purpose of this add-on is to introduce a lifter to the Olympic lifts.
You should at least be able to properly execute a Romanian deadlift and a front squat with a clean grip (not the crossed arm grip).
And in an ideal world, you should be able to perform an overhead squat (snatch grip) with at least the empty bar. If not, you should start working on it in your warm-up because you will eventually have to do it in the program.
At no point in this program should you lose focus on technical learning.
Speed and technique are more important than load. Do not see these sessions as “training” but as practice. Heck, you can keep using only the empty barbell for the whole cycle if you want!
If you properly followed the process, at the end of this add-on, you’ll be able to start lifting bigger weights with good technique.