This course is for those who want to learn the 4 big compound movements; Deadlift, Bench Press, Squat, Overhead Press. This programme will take you through the technique you need to lift the barbell in the most efficient way to avoid injuries and build a solid foundation.
[TRAINING TECHNIQUE SERIES] - Should You Use Tempo Training?
Play Video


This programme is great for beginners who just finished my Lift-Off course and want to progress to the more complicated, free weight exercises.
The programme runs for 9 weeks, by cycling 2 workouts a week. However, you can run it 3 or 4 times a week if you are more experienced; simply alternate the workouts, as this plan can be used by advanced lifters as well.

This routine uses tempo training. By manipulating the time under tension during the exercise, you can have a better understanding of the movement and a better mind-muscle connection. 

I use these techniques with my advanced athletes who need correction on certain lifts, or who need to build more strength and muscle at a certain range of motions.

This plan consists of a progressive 3 phase cycle, each one more challenging than the previous one, thus increasing your strength on the main lifts.


I'll guide you through every exercise, just like I do with my clients in person.

The programme will get harder every week and automatically update your numbers as the weeks go on.
  • Learn How to Deadlift, Squat, Bench and Overhead Press Properly
  • Use Tempo Training to Bulletproof Your Technique
  • Avoid Injuries With Mobility Work
  • Build Strength and Muscle