choosing program, goals, training -


When I moved from junior to the adult team, my coach suddenly told me: "I must return to the sports school, because here you are the only person I work with, and there are 40 young and promising athletes waiting for me, who also really need me." It was a challenge for me, because I decided to try training on my own. Of course, I could follow the general program of the team as it was really good.

However, by that time I already had my own vision and understanding how to structure training plans as my coach always explained to me what we were doing and what for. I've already had a great training and competitive experience and learned a lot about physiology and planning methods, and I was always interested in experimenting and learning something new.

I must say although I haven't invented the ideal training program, something came out of me, and I always learn, trying to understand deeper what approaches and ways are optimal for athletes of different training levels.

I would say the most important criteria for developing training programs for professional athletes and amateurs are the following:

  • Goal. Are we preparing for competitions, do we want just to have fun or do we need weightlifting to complement another training program – American football, Crossfit, basketball, athletics, etc.;
  • Duration of the program and its cyclicity. Training of professional weightlifters for international competitions can last up to 6 months, for national level athletes this period may last 3 months, and sometimes we have only 4-6 weeks and we can do something with that as well;
  • Training level: beginner, advanced, experienced professional. It affects the bearable volume and workload intensity, as well as the choice of training methods;
  • Your training tasks. They can be completely different: to undergo a full-cycle preparation for competitions, improve your technique and correct mistakes in SNATCH and CLEAN&JERK, or realize your power potential in competition exercises, develop strength or work out the base in the off-season for other sports.

To get the answers and decide which program fits you best,  closely examine my programs on the website. All of them have detailed descriptions and explanations. The priority goal of all these training programs is preparation for competitions, except for the LEG STRENGTH PROGRAM. You can make your choice based on the factors we have mentioned earlier, as well as depending on the level of support and control you would like to receive during your training process.

Certainly, tasks and methods for beginners and experienced athletes are way different. It is important for a newcomer to keep from overstating the expectations. Remember that skills and training level are developed over the years of hard training and there are no miracles in the whole World, so you need to tame your ego and be patient going through all the storms.

The comparative table of the personal training programs gives a sufficient understanding of what the athlete can count on and what level of support she will receive when going through the training cycle. It is very important to understand what level of support is needed in order to make the training process comfortable and efficient.

When writing the individual training plans, I always take into account all the information provided by the athlete, including goals and objectives, in order to properly structure the training load and help you achieve desired results. Communication with the athlete, questions, feedback and analysis of control videos are very important for me. All these factors affect the correction and optimization of the load in the plan.

Basic programs for male and female athletes can also be an excellent solution for you. They provide full long-term planning of the training process and consistent and reasonable structure of the training load, ensuring their excellent tolerance and solving the problems of honing technical skills, developing explosive power and improving general performance simultaneously – essential components for setting new records.

For those of you who choose basic programs video analysis would be an important tool for monitoring your current level of technical preparedness. It's no secret that it's important to listen to your own feelings when performing the exercises and skills training; still, an outside-in expert perspective can always help to receive an unbiased and critical evaluation, identify problems and suggest ways for fixing them, including adjustment of the training plan.

I know for sure how much any weightlifter is dreaming about lifting the Dream PR, and I'll be happy to help you to achieve your best results!




    Excellent! Love it. I’m in the same mood, as i was full athlete and now, mixed one, athlete and coach. Spasiba Aleksei

  • Neil

    Hi Aleksey, my son(14yrs old and 3 months) has about 5-6 weeks off between his baseball season and track and field season. He has been weightlifting on a casual basis since he was 10 years old. If I purchased the leg strength program is there a recommendation( for a boy of his age) how to suit the program to his requirements?

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