| Season |
Year-round / off-season strength and technical Olympic-lifting development; useful before a dedicated competition-prep cycle. |
| Sport |
Olympic Weightlifting / Functional Fitness / Snatch, Clean and Jerk development |
| Can Be Used for Competition Preparation? |
Not a dedicated peaking/competition-prep plan; useful for building lift-specific strength and technique before a competition program. Included cycles can improve results and include optional maxout checks after completion. |
| Training Style / Methodology |
Modular Olympic-lifting performance bundle combining three high-volume / above-average-intensity lift-specific cycles with percentage-based loading, technical warm-ups, squats, pulls, accessory work and video demonstrations. |
| Progression Model |
Run the cycle that targets the athlete’s weakest movement first, or progress through all three cycles with recovery deloads between them; each cycle uses 5 weekly microcycles, % of 1RM, optional sets and lift-specific progression. |
| Periodization Model |
Modular structure: three separate 5-week specialization cycles (Snatch, Clean, Jerk). Not one single integrated macrocycle, but designed to work together as a 15-week main plan or 17–21 weeks with Intro Program / deload between cycles. |
| Deload Phase |
No built-in bundle-wide deload; FAQ recommends a 1–3 week recovery deload between programs if going through all three programs in a row. Each component cycle includes rest-day guidance / alternative scheduling. |
| Main Equipment Required |
Barbell and bumper plates, squat rack, PVC, GHD, rubber bands, blocks, kettlebells and plyometric box (approx. 20–24 in). |
| Additional Equipment Needed |
Lifting straps, lifting tape, liquid chalk, light/technique plates, collars and an internet-connected device for videos. |
| Gym Machines Needed |
GHD is used/recommended in the cycle PDFs; no other complex gym machines are required beyond standard weightlifting-gym equipment. |
| Training Location |
Gym / weightlifting facility / functional fitness box / equipped home gym with barbell, rack, plates, blocks, GHD and box. |
| Nutrition |
No dedicated nutrition plan included in the base OLY SET (3 in 1). |
| Warm-Up Included |
Yes — warm-up guidance / special warm-ups are included; component PDFs recommend at least 10 minutes of warm-up before each session. |
| Post-Workout Included |
Yes — static stretching and myofascial release are recommended after cycle sessions, typically about 10–15 minutes. |
| Mobility Included |
Yes — mobility and prehab elements are included through warm-ups, technical preparation, front-rack/overhead work and positional drills; not a standalone mobility program. |
| Customization Available |
Yes — athletes can start with the underdeveloped lift, run one or all cycles, repeat programs if needed, use every-other-day scheduling and scale loads by individual 1RM. |
Type of Workload
(Sets, Reps, Percentages) |
Cycles use sets, reps, % of 1RM, light/medium/heavy prescriptions, optional sets, exercise categories, warm-up/stretching blocks and linked video demonstrations. |
| Pregnancy / Postpartum Safe |
No |
| Menopause-Adapted |
No |
| Corporate Wellness Programs |
No |
| Youth / School Programs |
No |
| Rehabilitation / Post-Surgery |
No — not positioned as rehabilitation or post-surgery program; the bundle includes high-volume performance cycles. |
| Mental Health & Mindfulness Integration |
No dedicated mindfulness component; technical practice may support confidence and focus, but the bundle is not a mental-health program. |
| Fixed Time/Days or Flexible |
Flexible within the bundle: landing presents 15 weeks of programming and pricing/comparison lists 17 weeks; FAQ recommends selecting the weakest lift first and using 1–3 week deloads / Intro Program between cycles if running all programs in sequence. |
Main Exercises
(Used the Most) |
Snatch, Clean, Jerk, Clean & Jerk, Power Snatch, Power Clean, Snatch Pull, Clean Pull, Snatch High Pull, Clean High Pull, Jerk from Rack, Front Squat, Back Squat, Bench Back Squat, Overhead Squat, Snatch Balance, Snatch Push Press, Push Press, Military Press, Press in Split, Split Squat, Good Morning, Hyperextension, Box Jump, Depth Jump, Chicken Jump, ABS/core work and technical warm-up drills. |
| Good For Recovery/Rehab |
Not a recovery/rehab program; can be used to rebuild technical base and strength after a deload, but the main cycles are performance-oriented and high volume. |
| Adjustable Load |
Yes — cycle loads are based on the athlete’s 1RM with optional sets and light technical work; scheduling can be adjusted to 5 days/week or every other day. |
| Coach Feedback Included |
No |
| Community |
No |
| Progress Tracking |
Yes — progress is tracked through the 15-week / 75-session structure, 5-week cycle blocks, percentage-based progression and optional Snatch/Clean/Jerk maxout checks. |
| Rest Day Guidance |
Yes — recommended rest days and alternative every-other-day scheduling are described; FAQ recommends 1–3 week recovery deloads between programs when running the full bundle. |
| Volume Level |
High overall; all three component cycles are described as high-volume / above-average-intensity lift-specific programs. |
| Intensity Level |
Above-average to high in the main cycles, with lighter technical warm-ups and accessory work included throughout. |
| Fat Loss or Muscle Gain |
Performance / Olympic-lifting strength focus; not primarily fat loss or hypertrophy. |
| Muscles Focus |
Full body with Olympic-lift focus: legs, posterior chain, back, shoulders, upper back/scapula, triceps/arms, core, grip/forearms, overhead position, front rack, catch/receiving positions and pull/drive mechanics. |
| Number of Unique Exercises |
70+ combined exercises/drills across the three cycles; exact combined unique count is not separately stated and many exercises overlap between programs. |
