The program consists of 12 weeks and includes various DEADLIFTs and assistance DEADLIFT exercises. DEADLIFT CYCLE program suits well athletes who want to improve strength in DEADLIFT (develop the strength of their back and legs muscles). This program is perfect for olympic weightlifters and strength athletes in the off-season, as it will provide a powerful and fundamental basis for subsequent progression.
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Deadlift training program is good for athletes who want to improve strength in DEADLIFT (develop the strength of their back and legs muscles). It includes a sufficient amount of accessory exercises for SNATCH and CLEAN&JERK, and one day for SNATCH and CLEAN&JERK are planned. Since the intensity in these exercises is low, they will not reduce the efficiency of training in DEADLIFT, but warm up the muscles, train the muscle memory and help to work out single technical elements.
The 12-week Deadlift program can be divided into 3 periods:
General preparation period (week 1-4): 5 training sessions per week are planned (3 basic and 2 reloading-recovery). The main load of the Deadlift strength program will be in the basic exercises such as DEADLIFT, Deficit DEADLIFT, Front SQUATS and Back SQUATS.
Special preparation period (week 5-8): 5 training sessions per week (3 main and 2 reloading-recovery) are planned. Intensity of work will be increased greatly. Deficit DEADLIFT is replaced by BLOCK DEADLIFT– working on a shorter amplitude lets lifting heavier weights and prepare the athlete for new results.
Competition period (week 9-12): the main task of this period is the athlete's preparation for new results. Week 9 is the peak for loads in deadlifts and squats (95-100%). The next 3 weeks are tapering and recovery. Loads in weightlifting exercises also decrease and are of a technical nature, there are more days of rest.
This Deadlift workout plan is perfect for weightlifters and strength athletes in the off-season, as it will provide a powerful and fundamental basis for subsequent progression.
Training Programs are Non-Refundable.
REQUIRED EQUIPMENT AND ACCESSORIES:
✔ Bumper Plates
✔ Squat Rack
✔ GHD (optional)
✔ Rubber bands
✔ Blocks (or you can use weightlifting plates)
✔ Plyometric Box (recommended/approx. 20-24 Inch)