The 12-week weightlifting routine for women consists of 3 mesocycles (4 weeks each). This program is designed for a full comprehensive preparation for Olympic weightlifting competitions. Certain goals and tasks are set for each period in order to bring the athlete up to the peak of their preparedness for the competition, step-by-step.
According to the latest scientific research and real-life experience with female athletes, their training process has significant differences from a man’s workout, in terms of the level of achievement in the special preparatory exercises, volume, and intensity of work. In comparison with male athletes, their training program has relevant differences in the structure and dynamics of the training load.
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GENERAL PREPARATION PERIOD
The main objectives of the female olympic weightlifting are improving the general and supporting physical development of athletes, increasing the functional systems’ capacity, various technique drills, and working out the elements and phases of competition exercises.
SPECIAL PREPARATION PERIOD
This period of the weightlifting program for women is intended to provide a high level of preparedness for competition activity by increasing the amount of special preparatory and competition exercises. The training program is focused on the development of power-speed skills, coordination, and special endurance, building on the foundation created during the previous period. More attention is paid to working out the competition technique.
The main task here is to maintain and improve the level of special preparedness. Plenty of single high-intensity reps in SNATCH and CLEAN&JERK together with gradually reduced volume in other special exercises helps to bring the athlete to their peak for competition day.
· Intermediate and advanced weightlifters.
· Athletes who want to increase explosive strength and develop Olympic weightlifting technique.
NOTEThe required level of preparedness here should be at least 70% of the best results within the last 3-6 months. It is highly recommended to go through a 3-week introductory training cycle for athletes who have been out of training for a long time.
*For personal use only
WOMEN WEIGHTLIFTING PROGRAM SUMMARY
- 12 weeks (60 workouts)
- For (level)
- FEMALE (Intermediate and Advanced)
- In addition
- Detailed description of each period
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)
My favourite program is the Female training program - I found it very interesting a a good challenge - good preparation for competitions! I very much hope there will be a new version of this program to try soon!
I'm on week 7. It's killing me, but my lifts are getting stronger and more efficient.
Terrific program. Simple program to follow. Great video I struction. It is also fun.
Started this program about 7 weeks ago. I’m seeing muscle gain and increasing weight on the barbell. This program is perfect!
It really helps you work on technique and your strength, I’m enjoying this program.