12-Week Olympic Weightlifting Program for Men (5 Day)

110 reviews

MALE 2.0 is a 12-week olympic lifting program for men, made up of 5 sessions per week. 

It is designed by Olympic Champion for athletes who are looking to set new personal records safely in Snatch or Clean & Jerk.


12-WEEK PLAN FOR JUST 

$39.00


*100% MONEY BACK GUARANTEE

DESCRIPTION OF TRAINING PERIODS 

The program consists of 3 periods.

The olympic weightlifting schedule consists of 3 periods.


GENERAL PREP (week 1-4) 

General Physical Preparedness (GPP) phase, based on accessory exercises that strengthen and prepare the body for the phases ahead.

SPECIAL PREP (week 5-8)

Preparation, aimed at building a base for a new result, through challenging work in complex and intensive exercises.

PRE-COMPETITION (week 9-12) 

By reducing the accessory and strength load, the athlete gains power and lightness for the Snatch, C&J.

GENERAL PREP (week 1-4) 

Preparation, based on accessory exercises including GPP, to strengthen and prepare the body for the hard work ahead.

SPECIAL PREP (week 5-8)

Preparation, aimed at building a base for a new result, through challenging work in complex and strength exercises.

PRE-COMPETITION (week 9-12) 

By reducing the accessory and strength load, the athlete gains power and lightness for the Snatch, C&J.

MY ATHLETES ON SOCIAL MEDIA

PROGRAM DETAILS

12 weeks + 2 bonus weeks

5 days / week

45-120 minutes per session

50+ specific exercises

✓ Primary focus on Olympics Lifts 

✓ Full access to all training content

✓ Weekly video coach instructions



*ONE TIME PURCHASE FOR #LIFETIME ACCESS

TESTIMONIALS

The following are just a few of the many comments we have received from athletes who completed our program.






The following are just a few of the many comments we have received from athletes who completed my olympic weightlifting training.


 STEP-BY-STEP VIDEO INSTRUCTIONS

All workouts include every athlete's must-have elements:

 

✓ warm-up set for muscle activation and prehab; 

cooldown routine, with static stretching and myofascial release;


✓ 50+ specific exercises;

✓ 98 video instructions. 

All workouts include every athlete's must-have elements:

 

✓ warm-up set for muscle activation and prehab; 

cooldown routine, with static stretching and myofascial release;


✓ 50+ specific exercises;

✓ 98 video instructions. 

LOAD PROGRESSION


Depending on the period of preparation, the ratio of loads between the groups of exercises changes in waves. 


✓ Week 1-8 be ready perform hard work in complex and strength exercises. 


✓ Week 9-12 be ready to shift to snatch and Clean and Jerk exercises.

FROM ATHLETE TO COACHING

After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.


My best competition results are:

200 kg in Snatch (video)

240 kg in Clean & Jerk (video)


After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.


My best competition results are:

200 kg in Snatch (video)

240 kg in Clean & Jerk (video)

OLY WEIGHTLIFTING WORKS FOR EVERY SPORT






Weightlifting provides a unique set of benefits that can't be found in other sports. 


The explosive power and strength qualities make it an invaluable training tool for all athletes.



Weightlifting provides a unique set of benefits that can't be found in other sports. 

The explosive power and strength qualities make it an invaluable training tool for all athletes

HOSTED OVER 200 SEMINARS WORLDWIDE




I’ve been hosting seminars for over seven years now, and teaching athletes from all around the world.


I've had a hand in guiding over 10,000 athletes on their weightlifting journey.


It's an honor to be able do this!



I’ve been hosting seminars for over seven years now, and teaching athletes from all around the world.


I've had a hand in guiding over 10,000 athletes on their weightlifting journey.


It's an honor to be able do this!


PROPER NUTRITION 

The nutrition plan is one of the most important factors in weightlifting and can help you achieve your personal training objectives. 


That's why we recommend combining our MALE 2.0 program with the Performance Nutrition plan, which has been specially designed to fit the specific energy needs of weightlifters. 


PERFORMANCE NUTRITION plan provides the perfect balance of nutrients for athletes with specific  training loads and recovery dynamics.



The nutrition plan is one of the most important factors in weightlifting and can help you achieve your personal training objectives. 


That's why we recommend combining our MALE 2.0 program with the Performance Nutrition plan, which has been specially designed to fit the specific energy needs of weightlifters. 

PRICING

MALE 2.0

$39.00
MALE 2.0 + MOBILITY FOR WEIGHTLIFTING

MALE 2.0 + MFW

$69.00$88.00

MALE 2.0 + Nutrition

$59.00$73.90

12-week training plan (personal use)




Workout Tutorial Videos




Mobile-friendly version




#LifeTime Access




Mobility Program


Performance Nutrition



Supplements Manual



MALE 2.0

$39.00
MOBILITY FOR WEIGHTLIFTING + MALE 2.0

MALE 2.0+MFW

$69.00$88.00

MALE 2.0+Nutrition

$59.00$73.90

12-week training plan (personal use)


Workout Tutorial Videos




Mobile-friendly version


#LifeTime Access


Mobility Program

Performance Nutrition

Supplements Manual 

PROGRAM UPDATE

We are constantly updating our best-seller program MALE WEIGHTLIFTING to improve your weightlifting experience. 

Here’s what’s new in the men's weightlifting program:

✔ NEW! Interactive video library 

✔ NEW! Pre and post-workout stretch 

✔ NEW! Detailed special warmup 

✔ NEW! + 20 % of special and auxiliary exercises

✔ NEW! Optimised load

✔ NEW! Easy to navigate design 

✔ NEW! Mobile pdf version 

✔ NEW! Video coach instructions weekly.


GET INSPIRED BY REAL ATHLETES

Customer Reviews

Based on 118 reviews
88%
(104)
9%
(11)
3%
(3)
0%
(0)
0%
(0)
M
Mimmo Annese

MALE WEIGHTLIFTING 2.0

C
Ciarrocchi Claudio

MALE WEIGHTLIFTING 2.0

R
Raffaele Guarro
Małe 2.0

Thanks so much, it's a great program and it's helping me a lot to improve my technique and flexibility. I'm completely satisfied

D
Daniel

An awesome program that’s is carefully crafted and extremely detailed. Absolutely exceeds expectations!

D
Dominiq Jakab
Male 2.0 Review

Excellent program for overall technique and strength. I started this program as a beginner in weightlifting, mainly in the strength department for oly lifts, because the technique for snatch and clean and jerk I practiced before for 6 months so it wasn't from scratch.
I started the program after the Leg Killer program in which I hit a 20 kg (18%) back squat PR - 140 kg. Honestly, it was a 9.5 RPE and beltless, but I played it safe.
Currently, I am in the seventh week of this program, and I have to say it is very challenging for those not used to squat after a lot of working sets done before (in snatches, cleans, jerks, and their variations).
However, I noticed an increase in strength and technique in lifts (I fixed at the beginning estimated higher PR's computed according to variations - OHS, Push Press). On certain days (maybe 1 or 2 from the 5 workouts/week) I added some exercises for hypertrophy (dips, bench press, pull-ups, Nordic curls, calf raises and shoulder raises), but very minimal (mostly 3 sets/ 8-20 reps) and the exercises split into 2 groups (upper body one day /lower body one the other) because the cumulated fatigue is real. On the other 2 resting days, I went for a light run/stretch. Particularly, I feel I need more focus on the jerk (because for me it is the least practiced), probably I will do a specific cycle afterwards, but with the rest of the lifts/programming/warm-up I am very content.
Additionally, the video library is very helpful with key adjustments in technique, you just need to pay close attention.
In a nutshell, I found increases in strength, technique, and even muscle mass. Also, I noticed a decrease in body fat. I am very happy with the choice I made regarding this program and the previous one aforementioned.

Dear Dominiq Jakab,

Thank you so much for taking the time to share your review of our Male Weightlifting 2.0 program. We truly appreciate your feedback and are delighted to hear about your positive experience!

It's fantastic to learn that the program has been beneficial for you, especially in terms of improving your overall technique and strength. We're glad to hear that you noticed an increase in strength and technique in lifts, as well as improvements in muscle mass and a decrease in body fat. It's great to see such comprehensive progress!

Questions? Look Here!

Do I need a new Male 2.0 program if I trained according to the Male 1.0 program?

The answer is yes, 100%! Weightlifting Program 2.0 is a completely new program. This training program is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts. 


How frequently should I train?

This program is designed to be 5 days per week. We do not recommend training 4 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.


Can I combine it with other types of training?

We do not recommend combining this program with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The program's effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.

Is it necessary to train in weightlifting shoes?

We highly recommend you wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.

 

What equipment do I need for the program?

Can women do this program?

What if I have more questions?

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