OLY BASED

Oly Based is for lifters chasing more than just numbers. Whether you’re learning the lifts for the first time or refining technique to compete, this is your barbell base. A system built to develop explosive strength, precise movement, and the confidence to own every lift. This isn’t traditional Olympic Weightlifting. It’s weightlifting with a strength & conditioning twist: heavy squats, pulls, powers, and accessories layered in to make you stronger, more explosive, and built to move well under load.

Because without strength, there is no power and this system builds the foundation for both.

Here’s how it works:

✅ Day 1: Leg Strength + Upper Accessories Squats + pulling variations to drive lower body strength, paired with shoulders and core work that build stability under the bar.

✅ Day 2: Snatch + Uppers Focused progressions and variations to refine your snatch technique, paired with upper-body strength to support strong positions overhead.

✅ Day 3: Clean & Jerk + Powers Explosive clean & jerk drills plus power movements designed to sharpen bar speed, timing, and precision.

✅ Day 4: Leg Strength + Accessories A second lower body strength day combined with targeted accessories — building balance, resilience, and the engine for heavier lifts.

✅ Day 5: Competition Lifts (Snatch + Clean & Jerk) Your platform day. Bringing it all together with full lifts under load, dialing in execution and confidence.

It’s plug & play choose the days that match your goals and schedule.

💡 Why it works: You don’t need all five days to progress. Drop in where you need it most:- technical work, heavy squats, or full lifts. Run day: (1 , 2, 5) or (2, 3, 4) or ( 1, 3, 4) or all 5, and the system still delivers as long as you stay consistent week to week.

Scalable for every level. Progressive by design. Built to keep you lifting with intent.