The Only System You Need

Start with 3 bells:

• Light: For practice and high reps
• Medium: For working sets
• Heavy: For strength work

Movement Standards

These are the reps you should be able to perform for 3 consistent sets with each bell:

Light Bell

• 30 swings
• 15 front squats
• 15 clean and presses
• 15 snatches
• 3 get-ups

Medium Bell

• 20 swings
• 10 front squats
• 10 clean and presses
• 10 snatches
• 2 get-ups

Heavy Bell

• 10 swings
• 6 front squats
• 6 clean and presses
• 6 snatches
• 1 get-up

How Training Actually Works

Important: You don’t need to master all movements with one bell before using a heavier bell for some movements. For example:

• You might be ready for medium bell swings while still working on light bell snatches
• Your pressing might progress faster than your get-ups
• Some movements will naturally advance quicker than others

This is normal and expected. Mix and match bells based on your strength in each movement.

When to Add a New Bell

You can only add a new, heavier bell to your collection when:

• You can perform ALL standards
• With perfect form
• For 3 consistent sets
• Without shakiness or struggle

The Reality of Progress

Here’s the truth – progress isn’t linear. You might:

• Master 5 movements in 4 weeks
• Then spend 6 more weeks working on that last movement
• Get stuck on the get-up while everything else feels solid
• Need extra time to make your snatches smooth

This is normal. This is perfect.

Each movement needs to be:

• Rock solid, not shaky
• Smooth, not rushed
• Controlled, not desperate
• Perfect form, every time

Don’t rush this. The bell you’ve truly mastered is worth more than the bell you can barely handle.

How to Progress

Example:

1. Starting Bells:

• Light: 12kg
• Medium: 16kg
• Heavy: 20kg

1. Once all are mastered:

• Light becomes 16kg
• Medium becomes 20kg
• New Heavy is 24kg

1. Repeat the process

Key Rules

• No skipping weights
• No rushing progression
• Form always comes first
• Consistency beats intensity
• Each bell must be earned
• Months between progressions is normal
• Trust the process

Remember

• The program doesn’t matter
• The principle does
• Master your current bells first
• Let the strength come naturally

Simple? Yes.
Easy? No.
Effective? Absolutely.