Foundational Olympic




The Foundational Olympic Cycle is a 12 week 48 session cycle. If you have prior knowledge of the Olympic lifts and want to really focus on building explosive strength and power as well as increasing your aerobic and anaerobic capacity- this is the cycle for you. The primary focus of this cycle is increasing your total body strength through a large volume of progressive Olympic lifting. In addition, we will build your aerobic base and cap the cycle with 3 weeks of intensive work capacity. The primary lifts stay the same and are progressed for the entire 12 weeks of this cycle.

This program is designed for the athlete that wants to improve their Olympic lifting technique, strength, aerobic and anaerobic capacity.


Suggested Programs Prior

  • Foundation 1, ¬†Blue Falcon

Suggested Programs After

  • Challenges, Cannonball

Suggested training frequency

  • 4 days per week

Required Assessments

  • Bench Press 1 RM
  • Military Press 1 RM
  • Snatch 1RM
  • Power Clean + Jerk 1RM
  • Full Clean 1RM
  • Max Reps Pull Ups

Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Rower, Assault Bike, or Track


Program Questions: