Develop deadlift, squat, upper body pressing, pull up and toes to bar mechanics

Work towards a heavy set of 5 sumo deadlift (1st 3-weeks) and deadlift (2nd 3-weeks)

Work towards new max rep strict pull ups and toes to bar at end of 6-weeks

Work towards a new 3RM back squat at end of 6-weeks

Deadlifts - "+" sets, meaning your final set will be as many repetitions as possible (see session notes each time) to allow you to push on the day based on your readiness. Ability to push on the "+" sets is a good indication that you're recovering properly and making progress.

Back squat - 5x5, 5x4, 5x3, 5x5, 5x4 all with % range, 3RM to finish the cycle

Vertical pressing - DB and KB variations, strict dips (from volume to intensity)

Horizontal pressing - DB Bench press (from volume to intensity)

Pull up / Toes to bar - A complex progressed weekly (volume)

Always move well, poor reps with heavy form don't mean much

Push hard on the "+" sets on deadlifts but stay within the maximum rep range

Aim to work at top end of the squat % range each week

Aim to go heavier each week on all the pressing movements

Aim to increase the pull up / toes to bar complex reps each week

Snatch - Reinforce balance, posture and positions on 2nd pull. Develop aggressive pull under the bar. Build towards a heavy single on the final week.

Clean and jerk - Focus on clean more than jerk, base building for a heavier single in the next block.

Snatch - 2-weeks of Hang snatch + snatch complex, 1-week of snatch for 2 cycles.

Clean and jerk - Alternating weeks of clean and clean & jerk, moving from triples to singles through the block.

Always prioritise good form in these sessions. To lift heavy, you must have good mechanics. By all means, go as heavy as you can as long as you're lifting well. Sloppy reps with poor form will have to be unlearned later at great cost.

Hang snatch (in complex) - Choose to either go from just above the knees or just below the knees (choose the position that is more challenging for you OR go from above the knee in the 1st 3-week cycle then below the knee on the 2nd 3-week cycle).

Use the weeks with only clean to push heavier weights.

SPP/Metcon sessions - Get exposure to competition style workouts. Opportunity to challenge your current capacity.

Interval sessions - Develop your ability to repeat/sustain your effort in a sports specific context through wide variety of time durations (6 to 18-minutes).

As per previous training block, you will see variations from 6-minutes down to 90-seconds in the interval session. We expect the intensity to be proportioned to the duration of the intervals (shorter = faster pace). 

SPP/Metcon sessions - Use these to challenge yourself. Look at the workout ahead of time and make a plan how you should best approach it. Warm up well and execute your plan to the best of your ability. Reflect back on the workout afterwards, identify what went well, what could have improved and how will you do it.

Interval sessions - As we are focused on developing your ability to sustain and repeat your effort, the training must reflect that = When you're doing the interval work we want you to work at a hard pace that is repeatable for you. (Crashing and burning in the intervals would be failing to follow the program properly.) 

Movement micro-doses (MMDs) - Exposure to variety of movement skills. Develop the basic mechanics of common competition movement and build capacity in them.

Main focus on providing variety in movements and maintain exposure to all common movements.

Remember that practise makes permanent, not perfect. The basic currency of your training is a repetition. Therefore the quality of your training is determined by the quality of your repetitions. Make every sessions a new opportunity to perfect your repetitions and you will be successful. 

For guidance, follow the principles for deliberate practice found in each skill session.

Improve your posture, strength and mechanics on the pull (snatch + clean)

Develop precise and aggressive movement under the bar (snatch + clean)

Reinforce strong hip extension (clean)

Practice squatting heavy to reinforce strong receiving positions and ability to stand up from the bottom

Pulling - Snatch pull + snatch complex for 3-weeks, followed by clean pull variations for 3-weeks

Pull under the bar - Snatch balance, high hang snatch, Power clean + hang clean complex, 3-weeks of each

Hip extension - Power clean + hang clean complex, moving to power clean + clean on the 3rd week

Squats - Overhead and front squats, 3-weeks of each, focus on heavy triples and doubles

Always prioritise good form in these sessions. To lift heavy, you must have good mechanics. By all means, go as heavy as you can as long as you're lifting well. Sloppy reps with poor form will have to be unlearned later at great cost.

Develop front squat, overhead squat, single leg hinge/squat, vertical/horizontal pressing and horizontal pulling mechanics

Practice good form on heavy front and overhead squats

Work towards a heavy set of 5 strict press (1st 3-weeks) and bench press (2nd 3-weeks)

Improve coordination through single leg work

Strict press/bench press - "+" sets, meaning your final set will be as many repetitions as possible (see session notes each time) to allow you to push on the day based on your readiness. Ability to push on the "+" sets is a good indication that you're recovering properly and making progress.

Front squat - 3-week cycle of waves of 3 to 1 repetitions with % prescription

Overhead squat - 3-week cycle of 3s (from volume to intensity)

Single leg work - deadlift, split squat and box step ups variations (volume)

Always move well, poor reps with heavy form don't mean much

Push hard on the "+" sets on strict press/bench but stay within the maximum rep range

Aim to work at top end of the front squat % range each week

Go as heavy as your form allows on the overhead squats, always aiming to progress by a little each week

Prioritise good form and balance on the single leg movement before adding weight

Develop a strong base of foundational gymnastics strength and body awareness for sports specific movements.

Each session has multiple different movement progressions building on each other week to week.

While there is a fair amount of guidance in these sessions, make the effort to study the materials (both the videos and the text) before going to the gym. This will help you make the most out of valuable training time.

Long intervals - Develop your aerobic base and ability to control your pace. 

Running - Option for running specific session building towards a 3km TT (Time Trial) at the end of the block.

Long intervals - 10-minute intervals with "fartlek" (speed play) intervals mixed in (increase in volume through the block) with your choice of modalities (run, row, ski erg, bike). A longer continuous piece mixed in every 3-weeks.

Running - Variations of "fartlek" intervals

Repeatability of effort in both sessions. Developing the ability to stay in control of your breathing and pace.

Warm up well for running sessions and pay attention to surface you're running on (ideally NOT concrete).

Option for more sports specific conditioning work and classic Metcon style sessions. Same rules apply for other competition style conditioning pieces.