This is a 12 week program designed to set you on an excellent path towards mastering the clean and hopefully each of the olympic weightlifting movements.

WARNING: The clean is a complex movement which has risk. If you are not in a gym or exercise environment that allows you to perform these movements then I do not recommend you performing them. Furthermore, the clean places much stress on the body, if you are hesitant, unsure and or have underlying injuries of medical conditions then do not perform these movements until you have consulted your general physician. This program is an example of what I do with clients to improve their technique. If you miss-load these movements or perform then incorrectly, you can place yourself at higher risk of injury. This program is for educational purposes, it is not prescriptive.

The program is broken into three, 4-week blocks.

Each block focuses on a few movements that can be done in conjunction with your regular training. To see results, I recommend performing this program twice a week. Each week of the program includes 3-4 exercises to be performed as a set.

Whilst I recommend doing the program twice a week, once weekly can be sufficient to see changes, and I wouldn’t recommend any more than three times per week, especially if you are training on top of these sessions.

MUST watch this intro video: