Foundations is a 12-week cycle for beginners with little or no weightlifting experience. Each week consists of 3-4 training sessions, and each session can and should be completed in less than two hours. If it takes more than that, it’s because you are talking and resting too much.


Furthermore, instead of doing the sessions back to back, it’s recommended that you take a rest day, or at least a non-weightlifting day, after Day 1, 2, and 3 on weeks with three training sessions, and after Day 1, 2, and 4 on weeks with four training sessions so that you can get the most out of every session.


The first two weeks of training consist of technique work with a PVC pipe and an empty barbell. After the two weeks, we gradually increase the training weight based on your bodyweight.


The training weight percentages are based on your bodyweight because we do not expect (or advise) beginners to have established a 1RM snatch or clean & jerk. It is expected, however, that you have an estimated 1RM back- and front squat.


Mastering technique with light weights does not imply stagnation because it builds coordination and confidence, and develops supporting muscles that may be too weak to handle heavier loads. In a sense, technical training is strength training.

The cycle utilizes a great deal of pauses in the different catch positions, as this is simply the most effective way to create balance and stability.


It is allowed to do other types of training on rest days (Crossfit, powerlifting, etc.) as long as it does not interfere with the program (e.g., by tearing or ripping your hands).


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