Strength that
serves a purpose.

Overhead squat assessment — before you snatch, we see where your body actually is

Bar path fundamentals — the bar stays close, always

The progression: PVC pipe → empty bar → loaded bar

Positions first — high hang, hang, floor (in that order)

Power variants before full variants — safer, teaches the pull

Structured S&C for mobility work — shoulders, hips, ankles ready to catch

Full snatch — squat snatch from the floor with correct timing

Full clean & jerk — squat clean, split jerk, locked overhead

Pulling derivatives — high pulls, clean pulls, snatch pulls, segment pulls

Complexes — clean + front squat + jerk; snatch + overhead squat

Programming by percentage — not by feel, not by ego

Weak point identification — first pull, transition, catch, recovery

Peaking cycles — accumulation, intensification, realisation blocks

Percentage-based programming with max-out protocols

Competition commands — rack position, jerk, down signal

Weight class strategy and attempt selection

IWF / IWLF / state-level competition prep

Recovery — sleep, nutrition, load management through the peak