Full description of each program:
The 12-week training program 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.
GENERAL PREPARATION PERIODThe main objectives 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 PERIODThis period 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.
COMPETITION PERIODThe 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
- 12 weeks (60 workouts)
- For (level)
- FEMALE (Intermediate and Advanced)
- In addition
- Detailed description of each period
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 weightlifters and strength athletes in the off-season, as it will provide a powerful and fundamental basis for subsequent progression.
This 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 training cycle 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 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 program is perfect for weightlifters and strength athletes in the off-season, as it will provide a powerful and fundamental basis for subsequent progression.
This program is a 5-week mesocycle created for weightlifters of intermediate and advanced level of preparation, in order to develop the explosive power and absolute strength of leg muscles in weightlifting and other sports. The “LEG STRENGTH” program has a quite a high level of complexity and intensity. Because of this a basic level of strength preparation is required.
The structure of the training load includes a small amount of SNATCH and CLEAN&JERK exercises weekly, and a SNATCH and CLEAN&JERK workout for muscle memory training.
Recommended for weightlifters during mid-season or before the beginning of competition preparation.
We have prepared a video library of all exercises in the program, available here.
*For personal use only
4-week weightlifting training program, aimed at building muscle mass.
Training level: intermediate and higher
4 week program (20 sessions included)
|created to GAIN MUSCLE MASS|
|provide neuromuscular adaptation|
|good for weightlifters and crossfitters in the off-season|
|special offer for NUTRITION PROGRAM|
|FREE video lab access|
The training program consists of 4 weekly microcycles, which I recommend doing twice. Each weekly microcycle consists of 5 training days: 4 main days and 1 recovery day. On the recovery day, any kind of low-intensity cardio workouts (rowing, biking, jogging) and a complete high quality stretching regiment are recommended.
The program contains a significant number of special weightlifting exercises aimed at power construction, as well as the technical elements developing together with the improving of the overall performance. The training workload is high, the intensity is average.
The main task is to build muscle mass, mainly due to accessory exercises. The programs effectiveness largely depends on the athlete’s responsibility when it comes to training process, sleep, nutrition and recovery.
I recommend you to try the NUTRITION GAIN program in order to facilitate the gaining process. If you purchase the training and nutrition programs together, you will receive a special price offer.
- intermediate and advanced lifters;
- functional fitness athletes or other athletes who want to gain muscle mass, develop strength and olympic lifting technique;
- off season athletic development.
*For personal use only.