With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar.

Pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.

Pull again, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight, the body should be fully extended, leaning slightly back, with the arms still extended.

As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar.

Receive the bar in a front squat position. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position.

Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Lower the barbell to the starting position and repeat the exercise according to the training plan.

Bring your arms up under the bar with palms facing up. Rest the bar on top of the deltoids while grasping the bar for total control. Lift the bar first pushing with your legs and at the same time straightening your torso. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking in front of you. Keep your back straight.

Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes less than 90 degrees (which is the point in which the upper legs are parallel to the floor).

Raise the bar by pushing the ground mainly with the middle of your foot as you straighten the legs again and go back to the starting position. Repeat the exercise according to the training plan.

Begin with a barbell loaded on the floor. Take a shoulder width apart stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight.

Drive your hips forward as you allow the arms to hang straight. Continue until you are standing straight up.

Slowly return the bar to the starting position and repeat the exercise according to the training plan.

Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet shoulder width apart. Perform a short squat in preparation for jumping, swinging your arms behind you.

Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.

Land on the box with the knees bent, absorbing the impact through the legs.

Stand up straight. You can jump from the box back to the ground, or preferably step down one leg at a time. Repeat the exercise according to the training plan.

Assume a comfortable standing position, with a step up box positioned in front of you. Put one leg on the box. Bend your knee.

Quickly dip lowering your hips, to initiate the stretch reflex.

Jump and switch legs. Repeat the exercise according to the training plan alternating legs.

Lie on a flat bench with your lower back pressed against the bench. Your legs should be bent at the knee and feet pressed firmly against the floor. Extend your arms above you holding the plate.

With the hips stationary, contract the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals and until you lift a shoulders from the bench. The lower back should always stay in contact with the bench. Hold the contraction for a second.

Go back to the starting position and repeat the exercise according to the training plan.

Lie on the flat bench with your back flat and knees bent with around a 60 degree angle between the hamstrings and the calves. Keep your feet flat on the bench and push your arms overhead holding the plate.

Curl your upper body forward and bring your shoulder blades just off the bench. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Hold the contraction for a second.

Slowly go down to the starting position and repeat the exercise according to the training plan.