Olympic Forge
BA Ridout
Weightlifting, Olympic Lifting, Functional TrainingStrength isn’t handed to you—it’s forged through explosive precision and unyielding grind. "Olympic Edge" – Your 8-Week Powerhouse Program—delivers the sharp, competitive advantage you need by fusing Olympic weightlifting mastery with raw powerlifting grit, and pure grunt conditioning to sharpen your edge into a weapon.
What It Is: Olympic Forge is a progressive 8-week Olympic weightlifting blueprint for intermediate athletes aiming to shatter PRs and build unbreakable strength. Spanning 4 dynamic days per week (60-90 minutes each), it starts with technique-driven complexes layered with heavy squats for core power, bodybuilding staples, gymnastics finishers, and functional grit via non-traditional circuits. Weeks scale up volume and load for steady gains without overload.
Why It Works: Blending Olympic explosiveness for speed/technique, compound movements for foundational stability, hypertrophy for muscle armor, gymnastics for elite body control, and conditioning for real-world resilience, this program delivers increases in strength, lean mass growth, and enhanced athleticism—backed by periodized progression that prevents plateaus and injury. Ideal for weightlifters, CrossFitters, or anyone chasing that Olympic edge. Are you ready to forge ahead?
A
Tall Muscle Snatch
1 x 5
B
Tall Muscle Snatch
2 x 5
C
Snatch Pull + Low Hang Snatch + 2 Overhead Squats
1 x 1
D
Snatch Pull + Low Hang Snatch + 2 Overhead Squats
2 x 1
E
Back Squat
1 x 10
F
Back Squat
2 x 10
G
Glute-Ham Raise
3 x 8
H
Barbell Bench Press
1 x 10
I
Barbell Bench Press
2 x 10
A
Jerk
1 x 5
B
Jerk
2 x 5
C
Clean Pull + Low Hang Squat Clean + 2 Front Squats + Jerk
1 x 1
D
Clean Pull + Low Hang Squat Clean + 2 Front Squats + Jerk
2 x 1
E
Paused Front Squat
1 x 6
F
Paused Front Squat
2 x 6
G
Deficit Clean Pulls
3 x 5
H
Double KB Chinese Row
3 x 10
I
Donkey Kong Pull-Ups
A
Snatch Grip Sotts Press
1 x 5
B
Snatch Grip Sotts Press
2 x 5
C
Tempo Snatch Pull + Snatch + 2 Overhead Squats
1 x 1
D
Tempo Snatch Pull + Snatch + 2 Overhead Squats
2 x 1
E
Tempo Clean Pull + Squat Clean + 2 Front Squats + Jerk
1 x 1
F
Tempo Clean Pull + Squat Clean + 2 Front Squats + Jerk
2 x 1
G
Tuck Pull-Up to Inverted on Rings
A
Back Squat
1 x 8
B1
Assault Bike
B2
Back Squat
3 x 8
C
Football Bar Bench Press
1 x 6
D
Football Bar Bench Press
6, 5, 4, 3, 2, 1
E1
DB Walking Lunge
E2
Sandbag to Shoulder
3 x 3
BA Ridout
Professional Meathead, Certs...yes, CSCS, USA Weightlifting, other ones, not that any matter really, 25 years experience turning Babies in Beasts! Want some?
