Welcome to Mobility Mastery

Where Preparation Fuels Performance

The 12-Week Essential Program is the foundation of Mobility Mastery—built for lifters who want structured, progressive Olympic weightlifting programming without unnecessary complexity. It’s designed to help you build strength, sharpen technique, and move with purpose while keeping recovery and longevity front and center.

This isn’t a “cookie-cutter” cycle—it’s a carefully balanced plan that develops the snatch, clean & jerk, squats, and pulls, while reinforcing mobility and accessory strength to keep your joints healthy and your lifts sharp.

What’s Included

4 Training Days per Week

  • Snatch Days → Classic lifts and variations that reinforce timing, speed, and comfort under the bar.

  • Clean & Jerk Days → Power and full lifts, complexes, and jerk technique to build strength and stability.

  • Squat Days → Front and back squat progressions using percentage-based loading for steady growth.

  • Pull & Complex Days → Clean and snatch pulls, plus complexes that teach bar path, balance, and power.

Mobility Prep Built-In

  • 3–4 targeted drills before each session to address common restrictions (ankles, hips, shoulders, T-spine).

  • Keeps your movement efficient and joints resilient.

Accessory Work After Every Session

  • 3–4 exercises matched to the day’s main lift.

  • Categories include: glute/hamstring, quads, core/trunk, shoulders, and stability.

  • Builds strength where it matters most to reinforce your lifts.

Progressive Overload for 12 Weeks

  • Structured week-to-week increases in intensity.

  • Safe, Masters-friendly progressions that push strength without sacrificing form.

Key Features

  • Masters-Friendly Design → Built with recovery and longevity in mind—no burnout, just smart progression.

  • Percentage-Based Loading → Train precisely based on your 1RMs (snatch, clean & jerk, squats, pulls).

  • Mobility + Strength Blend → Intentional prep and accessory blocks protect your joints and fuel better positions.

  • 12 Weeks of Structure → No guesswork—everything is laid out for you from Day 1 to Week 12.

  • Coach’s Touch → Notes, cues, and intentional exercise selection shaped by years of Olympic lifting and coaching.

Who It’s For

  • Masters lifters who want to stay strong, move well, and keep lifting for years to come.

  • CrossFit athletes who want a focused barbell cycle.

  • Olympic lifters returning from time off and needing a steady ramp-up.

  • Strength athletes looking to sharpen barbell technique while building strength.

What You’ll Gain

By the end of 12 weeks, you’ll:

  • Add consistency and confidence to your snatch and clean & jerk.

  • Squat stronger with better posture and positioning.

  • Feel more mobile in deep squat and overhead positions.

  • Have accessory strength to support long-term lifting success.

  • Build momentum for your next phase of training—or competition prep.

  • The 12-Week Essential Program is your complete roadmap to stronger lifts, healthier joints, and sustainable progress—without the fluff.

Mobility Master 2025, All Right Reserved